Feeling Good Podcast | TEAM-CBT - The New Mood Therapy cover art

Feeling Good Podcast | TEAM-CBT - The New Mood Therapy

Feeling Good Podcast | TEAM-CBT - The New Mood Therapy

By: David Burns MD
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This podcast features David D. Burns MD, author of "Feeling Good, The New Mood Therapy," describing powerful new techniques to overcome depression and anxiety and develop greater joy and self-esteem. For therapists and the general public alike!Copyright © 2017 by David D. Burns, M.D. Hygiene & Healthy Living Personal Development Personal Success Psychology Psychology & Mental Health
Episodes
  • 508: A New Model for Treating Trauma

    508: A New Model for Treating Trauma
    Jun 29 2026
    A New Model for Treating Trauma Do You Need to Revisit the Past to Heal Trauma? Episode Overview In this episode, David and Kevin explore a provocative idea: healing from trauma may not require revisiting the past at all. Drawing from decades of clinical experience and data-driven research, David challenges a core assumption in trauma therapy and explains why focusing on the present moment can lead to rapid and lasting change. Key Takeaways A Radical Shift in Trauma Treatment Traditional approaches often emphasize revisiting and "processing" past trauma.David argues that this may be unnecessary—and sometimes counterproductive.His clinical experience suggests trauma can often be resolved in a single session by focusing on current thoughts and feelings. The Power of the Present Moment Patients consistently want help with what's bothering them right now, not necessarily past events.Changing how someone feels in the present can dissolve the emotional impact of past trauma."The past is embedded in the present"—shift the present, and the past loses its grip. The Cognitive Model at Work Emotional suffering is driven not by events, but by thoughts about those events.When distorted thoughts are identified and challenged, emotional distress can rapidly disappear.This applies to trauma, depression, anxiety, and more. Data-Driven Insights Statistical modeling of patient data revealed that past emotional history does not predict recovery.In fact, including past data made predictive models less effective.Present-moment variables fully explained improvement. Powerful Clinical Stories Anne's Story (Terminal Cancer Diagnosis) Faced with a devastating diagnosis, Anne experienced severe depression.In a single session, her distorted thoughts (self-blame, guilt) were challenged.Her depression dropped from severe to zero—and did not return over the next two years. Trauma Workshop Demonstrations Across dozens of live demonstrations, participants with severe trauma experienced complete symptom relief within hours.Most work focused on present concerns—not revisiting traumatic memories. Latvian Survivor's Story A woman who survived Nazi-era trauma attempted suicide decades later.Her distress was tied not to past trauma, but to a belief: "I am worthless."Challenging that thought led to rapid recovery. Key Concepts Healthy vs. Unhealthy Negative Emotions Healthy: sadness, grief, concernUnhealthy: shame, guilt, worthlessnessTherapy aims to eliminate distorted, self-defeating emotions, not natural human feelings. Exposure Therapy—Used Selectively Exposure can be powerful, especially for anxiety.However, it's often not necessary for trauma recovery.David reports using it rarely in trauma cases. No One-Size-Fits-All Approach Effective therapy requires a toolbox of techniques, not rigid adherence to one method.TEAM-CBT emphasizes flexibility and rapid testing of what works. Practical Tools for Listeners Daily Mood Log: Identify and challenge negative thoughts in real timeCognitive Techniques: Learn to "crush" distorted thinking patternsSelf-Help Resources: Feeling Good by Dr. David Burns When Panic Attacks Dr. David Burns Feeling Great Dr. David Burns Feeling Great App: Free tool to practice these methods interactively Memorable Quote "The moment you stop believing a distorted thought is the moment your negative feelings disappear." Final Thoughts This episode offers a hopeful and empowering message: You may not need to relive your past to heal from it. By changing how you think and feel today, meaningful recovery can happen faster than you might expect. What's Coming Next Next episode: A deeper dive into trauma treatment using memory rescripting, including when revisiting the past can be helpful. Thanks for listening—see you next time! Let Us Know What You Think of This Episode Please use this link to take a very brief survey and share your opinion with us about this episode Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!
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    45 mins
  • 507: Mastering the Daily Mood Log

    507: Mastering the Daily Mood Log
    Jun 22 2026
    Mastering the Daily Mood Log Small Details, Life-Changing Results Episode Summary The Daily Mood Log might seem simple—even boring—but its impact can be profound. In this episode, David and Kevin break down how to use this powerful CBT tool effectively, highlighting the most common mistakes people make and how to avoid them. They explain why focusing on a single specific moment is the key to emotional transformation, how to accurately identify feelings, and how to uncover the exact thoughts driving distress. This practical deep dive shows how small shifts in technique can lead to dramatic improvements in mood, confidence, and even what David calls "enlightenment." Step 1: Upsetting Event / Moment Identify one specific moment in time (not a general problem).Include details: Where were you?Who was there?What exactly happened? Common Mistakes: ❌ Being too vague: "My life is a mess"❌ Writing thoughts instead of events: "I'm not good enough"❌ Describing ongoing situations instead of a moment Example: ✔️ "At 3pm today, my boss criticized my report in a meeting." Step 2: Emotions Circle or list all emotions you feltRate each from 0–100% intensity Examples: Sad / Down – 60%Anxious / Nervous – 70%Ashamed – 50% Common Mistakes: ❌ Skipping this step❌ Not rating intensity❌ Thinking feelings can't be measured Why It Matters: Helps track progressImproves emotional awarenessIncreases accuracy and empathy Step 3: Negative Thoughts Write short, specific thoughts (1 sentence each)Focus on what you were telling yourself Examples: "I'm a failure.""There's something wrong with me.""I'll never succeed." Common Mistakes: ❌ Writing long paragraphs❌ Including events ("She rejected me")❌ Including feelings ("I feel terrible")❌ Writing questions ("Why am I like this?" → convert to statement) Tip: Work through emotions one at a time: "What thought caused my sadness?""What thought caused my anxiety?" Step 4: Positive Thoughts Generate thoughts that: ✅ Are 100% true✅ Reduce belief in the negative thought Examples: "I made a mistake in that meeting, but that doesn't define my entire ability.""One criticism doesn't mean I'm a failure." Common Mistakes: ❌ Cheerleading ("I'm awesome no matter what")❌ Irrelevant truths ("At least I can cook")❌ Statements you don't fully believe Key Insight: Truth alone isn't enough—it must directly challenge the negative belief. Step 5: Re-evaluate Belief in Negative Thought After generating positive thoughts, re-rate how much you believe the original thought Example: "I'm a failure" Before: 90%After: 0% Goal: Reduce belief as much as possible (ideally close to 0%) Why It Matters: Emotional change happens when belief in negative thoughts decreasesThe greater the reduction, the greater the relief Core Principle Change one moment → understand the pattern → apply it everywhere. Memorable Quotes "We're not fishing for small improvements—we're going after the big fish.""I can't help you with your whole life, but I can help you with one moment.""The truth—not positive thinking—is what sets you free.""Without measuring feelings, therapists are mostly guessing." Practical Exercise Try this today: (Download a blank Daily Mood Log at this link) Write down one upsetting momentRate your feelings (0–100%)List 3–5 short negative thoughtsChallenge one thought with a 100% true alternative Who This Episode Is For Therapists using CBT or TEAM-CBTAnyone struggling with anxiety, depression, or self-doubtListeners who want practical, structured tools for change Connect & Learn More Read Dr. Burns' latest articles on Psychology TodayExplore more tools and resources at FeelingGood.comLearn about TEAM-CBT training and techniques If you enjoyed this episode, please consider subscribing, sharing the podcast, or leaving a review. It helps more people discover tools for overcoming depression and anxiety. Let Us Know What You Think of This Episode Please use this link to take a very brief survey and share your opinion with us about this episode Contact Information Kevin Cornelius, LMFT is a Level 5 Certified Master TEAM-CBT Therapist and Trainer and the Clinical Director of Feeling Good Institute--Silicon Valley. He specializes in the treatment of trauma, anxiety, depression, relationship problems and insomnia. You can reach Kevin at kevin@feelinggoodinstitute.com and visit his website at www.tools4change.me. You can reach Dr. Burns at david@feelinggood.com. Feeling down in these turbulent times? Take a ride on our Feeling Great app. Feeling Great feels wonderful! You owe it to yourself to feel GREAT! Give the Greatest Gifts of ALL--Love and Happiness!
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    1 hr and 2 mins
  • 506: Live Work with Ruben Part 2 of 2

    506: Live Work with Ruben Part 2 of 2
    Jun 15 2026
    1 hr and 9 mins
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