David D. Burns

Feeling Good

1. IDEA 1

   Thoughts shape our moods

   Burns explains that cognitive therapy is based on a simple idea: how we think about events affects how we feel. Depressed moods, he argues, are often driven by distorted negative thoughts.

2. IDEA 2

   Learn the common thinking errors

   Burns lists ten cognitive distortions, such as all-or-nothing thinking, overgeneralisation, mental filtering, jumping to conclusions and labelling. Recognising them is the first step to challenging them. Most people, he notes, use several without realising it.

3. IDEA 3

   Write down and challenge thoughts

   Burns describes a triple-column technique: write the automatic negative thought, identify the distortion and write a more balanced response. This practice helps people see thoughts more realistically. It is meant to be practised regularly, in writing.

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