As many know, I am a big advocate of Dr David Burns' work. He wrote "Feeling Great" and does the "Feeling Good" podcast. He developed TEAM CBT which is Testing, Empathy, Agenda-setting, Methods Cognitive Behavioral Therapy.
He uses a hypothetical situation and asks if there was a magic button that cured your anxiety, depression, self-esteem issues etc., would you push it? Of course! Give me that now please!
He goes on to show that much of the hard emotions we feel are rooted in things that are actually wonderful about us. A new mother may have post partum depression because she cares so deeply for her newborn and doesn't want to screw it up. A divorcee may feel shame or worthlessness because they value family and the sanctity of marriage. I may feel so crappy about my low salary and not having a home of my own because I value the role of provider in my family and my family's needs. Perhaps we feel like a failure in our jobs or have imposter syndrome because we value and care about our company, coworkers, and recognize that we could do better.
He then asks if we would still press that button and often the people will say no, or still yes, but better yet, what if we could dial down our shame, anxiety, worthlessness? If you had a dial what would you turn them down to?
I think that about 10-20 or even 30-40 percent anxiety and shame for me would be workable. I would be driven to learn and grow, get better at work, work for raises, own a house, and progress in school.
Dr Burns then gets the person to set their goal of percentages and thus gets the subconscious to sign on with a reduction in these feelings because it can then give up these feelings because they won't be totally abandoned and the ends they are serving can still be a goal.
I am still struggling, but I get feeling better most of the time reading the first parts of his book about the mental distortions that get us feeling so crappy and realizing I don't have to completely eliminate anxiety to function.
This helps me accept my feelings and not run from them. My therapist doesn't want to recommend books to me because I need to accept feelings and not binge on food to avoid them 😁.
I hope all of you out there can see that there are beautiful things about you that might just need some tuning down to make your life manageable. I am grateful for all of you and this community and sharing your stories. I wish you all peace, hope, and strength ❤️☮️