Quotes from David D. Burns

You must first consider that a human life is an ongoing process that involves a constantly changing physical body as well as an enormous number of rapidly changing thoughts, feelings, and behaviors. Your life therefore is an evolving experience, a continual flow.

That is what cognitive distortions are: a highly misleading way of thinking about yourself and the world.

It's a basic law of physics that for every action there's an equal and opposite reaction

Explanation: When you experience an unpleasant emotion, note the situation that seemed to stimulate it. Then, note the automatic thought associated with the emotion. In rating degree of emotion, I = a trace; 100 = the most intense possible.

In fact, you may even find that there are many times when it was more enjoyable to be alone, and you might discover that the highest ratings you received when you were alone were equal to or higher than those for activities involving others.

Definitions of Cognitive Distortions

Refer to Table 3–1 over and over again as you learn about the various methods for mood modification. When you become familiar with these ten forms of distortion, you will benefit from this knowledge all your life.

Outcome resistance means that you have mixed feelings about pressing the magic button and being instantly cured. Process resistance means that recovery is not as easy as pushing a magic button and that there's something you'll have to do—something you won't want to do—to recover.

now ready for the trash. Your lack of self-esteem might even culminate in a suicide attempt, the ultimate payment for measuring your worth exclusively by the standards of the marketplace. Do you

know about the brain's hardware and software. How does the firing of a nerve or a series of nerves get translated into a thought or a feeling? This is one of the deepest mysteries of science, as amazing to me as questions about the origin of the universe.

Although no one treatment will ever be a panacea, research studies indicate that cognitive therapy can be helpful for a variety of disorders in addition to depression.

The best way to confront your fears it to stop avoiding the situation you're most afraid of.

Assert your right to make a few mistakes. If people can't accept your imperfections, that's their fault.

Confronting your fears and allowing yourself the right to be human can, paradoxically, make you a far happier and more productive person.

Forgive yourself and be ready to forgive yourself in the future. You're gonna screw up. It's okay.