Dr. David Burns

as well as recognizing that you may be paying a heavy price. And you can do an experiment to see if the self-defeating belief is true. Is it true that everyone who accomplishes a lot is more worthwhile? Would we say that Putin is especially worthwhile? Because he's certainly accomplishing a lot. He's murdering people. He's murdered a million people now already. And so those are some of them.

as well as recognizing that you may be paying a heavy price. And you can do an experiment to see if the self-defeating belief is true. Is it true that everyone who accomplishes a lot is more worthwhile? Would we say that Putin is especially worthwhile? Because he's certainly accomplishing a lot. He's murdering people. He's murdered a million people now already. And so those are some of them.

of the approaches, but what you said, Matt, was really pure gold, that you can just put a self-defeating belief in the middle of a recovery circle with arrows pointing out of it, and each arrow is a different method, and you can select from the list of 50 or 100 or more methods, you can select 5, 10, 15, 20 methods to crush a self-defeating belief the same way you can crush a negative thought.

of the approaches, but what you said, Matt, was really pure gold, that you can just put a self-defeating belief in the middle of a recovery circle with arrows pointing out of it, and each arrow is a different method, and you can select from the list of 50 or 100 or more methods, you can select 5, 10, 15, 20 methods to crush a self-defeating belief the same way you can crush a negative thought.

So thank you, everybody.

So thank you, everybody.

How to find one? You mean using a downward arrow technique or using the list of 23 or how to?

How to find one? You mean using a downward arrow technique or using the list of 23 or how to?

Sure. The what-if technique is a good one to get to core fears when you're struggling with anxiety. It doesn't always get to a self-defeating belief, but can sometimes get to a self-defeating belief. The individual downward arrow would always get to a self-defeating belief.

Sure. The what-if technique is a good one to get to core fears when you're struggling with anxiety. It doesn't always get to a self-defeating belief, but can sometimes get to a self-defeating belief. The individual downward arrow would always get to a self-defeating belief.

Okay.

Okay.

Yeah, I'll fail my test. Yeah, great. Jason, would you like to be my co-therapist? Sure. Or the solo therapist? Sure.

Yeah, I'll fail my test. Yeah, great. Jason, would you like to be my co-therapist? Sure. Or the solo therapist? Sure.

Okay, great, great. So we'll skip empathy. We'll skip positive reframing, which we've learned in the Tuesday group is always a huge mistake. But we'll do it anyway just to uncover the self-defeating belief. And you want to kick it off, Jason? So what's the negative thought again? I might fail my test.

Okay, great, great. So we'll skip empathy. We'll skip positive reframing, which we've learned in the Tuesday group is always a huge mistake. But we'll do it anyway just to uncover the self-defeating belief. And you want to kick it off, Jason? So what's the negative thought again? I might fail my test.

And by the way, you guys are moving awful fast. I'm writing everything down. And when you do this with yourself or for a patient, always have both people write it down with an arrow under each thought. And that way you can go back and review the chain. But you're off to a great start. I'll let you carry on. Jason? Jason?

And by the way, you guys are moving awful fast. I'm writing everything down. And when you do this with yourself or for a patient, always have both people write it down with an arrow under each thought. And that way you can go back and review the chain. But you're off to a great start. I'll let you carry on. Jason? Jason?

What are you most afraid of? Let's say you never get a good job. You always have kind of an average job. Yeah, that would mean I was a failure at everything.

What are you most afraid of? Let's say you never get a good job. You always have kind of an average job. Yeah, that would mean I was a failure at everything.