End the bad vibes.
Feeling Good: The New Mood Therapy
by David D. Burns
Psychology
TL;DR
This book is your personal mental gym coach, teaching you how to spot and squash those annoying thought distortions that make you feel like crap. It's all about Cognitive Behavioral Therapy (CBT), giving you actionable techniques to reframe your internal monologue from "I'm a failure" to "I'm just having a moment." You'll learn to challenge negative self-talk, track your moods like a pro, and actively change your perspective to feel less like a dumpster fire and more like a functioning human. Basically, it's about taking control of your brain's narrative instead of letting it drag you through the mud.
Action Items
Pick one negative thought you had today. Can you identify which "thought distortion" it fits into? Just naming it is the first step to telling it to shut up.
Next time you feel a strong negative emotion, grab a piece of paper or your notes app. Write down the exact thought, how it made you feel, and then try to write down at least one piece of evidence that contradicts or softens that thought.
Schedule one small, achievable activity for tomorrow that you know usually brings you a little bit of joy or a sense of accomplishment (e.g., "make a fancy coffee," "listen to a new podcast episode," "organize one drawer"). Do it, and notice how you feel afterward.
Think of something you're currently catastrophizing about. Ask yourself, "What's the absolute worst that could happen?" Then, ask, "If that did happen, what would I do? How would I cope?" See if it feels less scary.
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Key Chapter
Chapter - Your Brain's Bullshit Detector (aka Cognitive Distortions)
This chapter is a total mind-blower because it shows you how your brain, bless its cotton socks, is constantly pulling bullshit thought distortions on you. Ever feel like one tiny screw-up means your whole life is trash? That's "all-or-nothing thinking" flexing. Or maybe you assume everyone hates your new TikTok without any proof? "Mind-reading" much? Burns breaks down these sneaky mental traps that make you feel like garbage for no good reason. The big takeaway? Just knowing these distortions exist is like getting a cheat code for your own brain. Once you can name the beast, you can start to tame the damn thing and stop letting your thoughts run your life into the ground. It's about taking back control from your inner drama queen.
Key Methods and Approaches
Spotting Your Brain's BS
(AKA: Cognitive Distortions)
Description:
Your brain lies to you, a lot. This method teaches you to catch those lies.
Explanation:
Imagine your brain is that one friend who always exaggerates everything and makes mountains out of molehills. "Oh my god, you spilled coffee? Your life is over!" This method is like becoming a detective for your own thoughts, sniffing out when your brain is being a drama queen with "all-or-nothing thinking" or "catastrophizing." It's about calling out your internal monologue when it's clearly on crack.
Examples:
Thinking "I failed that test, so I'm a complete idiot and will never succeed" (All-or-Nothing Thinking).
Assuming your crush didn't text back because they hate you, not because they're busy (Mind Reading).
Believing one bad comment on your post means everyone thinks you're cringe (Overgeneralization).
Today's Action:
Pick one negative thought you had today. Can you identify which "thought distortion" it fits into? Just naming it is the first step to telling it to shut up.
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