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We all know people who are hard to get along with. It might be your spouse, mother, neighbor, friend, or colleague. In his new book Feeling Good Together, Dr. David D. Burns describes Cognitive Interpersonal Therapy (CIT), a radically different method for developing more loving and satisfying relationships with the people you care about.Based on twenty-five years of clinical experience and new, groundbreaking research involving more than 1,000 individuals, Feeling Good Together is filled with helpful examples and tools, such as the Relationship Satisfaction Test, the Blame Cost-Benefit Analysis, the Relationship Journal, Five Secrets of Effective Communication, the Intimacy Exercise, and more. Using these techniques, Dr. Burns shows you how to resolve virtually any kind of relationship conflict almost instantly.
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David D. Burns, M.D., is an adjunct clinical professor of psychiatry at the Stanford University School of Medicine and the author of the bestselling Feeling Good.Excerpt. © Reprinted by permission. All rights reserved.:
What the Experts Say
We all want friendly, rewarding relationships with other people, but we often end up with the exact opposite—hostility, bitterness, and distrust. Why is this? Why can’t we all just get along?
There are two competing theories. Most experts endorse the deficit theory. According to this theory, we can’t get along because we don’t know how. In other words, we fight because we lack the skills we need to solve the problems in our relationships. When we were growing up, we learned reading, writing, and arithmetic, but there weren’t any classes on how to communicate or solve relationship problems.
Other experts believe that we can’t get along because we don’t really want to. This is called the motivational theory. In other words, we fight because we lack the motivation to get close to the people we’re at odds with. We end up embroiled in hostility and conflict because the battle is rewarding.
The Deficit Theory
Most mental health professionals, including clinicians and researchers, endorse the deficit theory. They’re convinced that we wage war simply because we don’t know how to make love. We desperately want loving, satisfying relationships but lack the skills we need to develop them.
Of course, different experts have different ideas about what the most important interpersonal skill deficits are. Behavior therapists, for example, believe that our problems with getting along result from a lack of communication and problem--solving skills. So when someone criticizes us, we may get defensive when we should be listening. We may pout and put the other person down instead of sharing our feelings openly, or we may resort to nagging and coercion in order to get our way. We don’t use systematic negotiation or problem--solving skills, so the tensions escalate.
A related theory attributes relationship conflict to the idea that men and women are inherently different. This theory was popularized by Deborah Tannen in her best--selling book You Just Don’t Understand: Women and Men in Conversation and by John Gray in his best--selling book Men Are from Mars, Women Are from Venus. These authors argue that men and women can’t get along because they use language so differently. The idea is that women use language to express feelings, whereas men use language to solve problems. So when a woman tells her husband that she’s upset, he may automatically try to help her with the problem that’s bugging her because that’s how his brain is wired. But she simply wants him to listen and acknowledge how she feels, so she gets more upset when he tries to “help” her. They both end up feeling frustrated and misunderstood. You may have observed this pattern in yourself and someone you’re not getting along with, such as your spouse.
Cognitive therapists have a different idea about the deficits that lead to relationship problems. They emphasize that all of our feelings result from our thoughts and attitudes, or cognitions. In other words, the things other people do—like being critical or rudely cutting in front of us in traffic—don’t actually upset us. Instead, we get upset because of the way we think about these events.
This theory may resonate with your personal experience. When you’re mad at someone, you may have noticed that your mind is flooded with negative thoughts. You tell yourself, “He’s such a jerk! He only cares about himself. He -shouldn’t be like that. What a loser!” When you feel upset, these negative thoughts seem overwhelmingly valid, but they actually contain a variety of thinking errors, or cognitive distortions, listed on pages 6–7.
One of the most interesting things about the cognitive theory is the idea that anger and interpersonal conflict ultimately result from a mental con. In other words, you’re telling yourself things that aren’t entirely true when you’re fighting with someone. However, you don’t notice that you’re fooling yourself because the distorted thoughts act as self--fulfilling prophecies, so they seem completely valid. For example, if you tell yourself that the person you’re annoyed with is a jerk, you’ll treat him like a jerk. As a result, he’ll get angry and start acting like a jerk. Then you’ll tell yourself that you were right all along and that he really is a jerk.
Cognitive therapy is based on the idea that when you change the way you think, you can change the way you feel and behave. In other words, if we can learn to think about other people in a more positive and realistic way, it will be far easier to resolve conflicts and develop rewarding personal and professional relationships.
This theory sounds great on paper, but it’s not that easy to change the thinking patterns that trigger anger and conflict. That’s because there’s a side of us that clings to these distortions. It can feel good to look down on someone we’re angry or annoyed with. It gives us a feeling of moral superiority. We just don’t want to see that we’re distorting our view of that person.
Some experts claim that the most important deficit that leads to relationship problems is a lack of self--esteem. In other words, if you don’t love and respect yourself, you’ll have a hard time loving anyone else because you’ll always be trying to get something from the other person that you can only give yourself. This theory has been popular in our schools. The idea is that if we help children develop greater self--esteem when they’re growing up, they’ll be able to develop warm, trusting relationships with others and won’t be so attracted to violence, crime, and gang membership as they get older.
Other experts believe that relationship distress results from a different kind of deficit called relationship burnout. You may have noticed that when you aren’t getting along with someone, the negativity nearly always escalates over time. You and your spouse may criticize each other more and more and stop doing all the fun things you did when you first met and began to date. Pretty soon, your marriage becomes a source of constant stress, frustration, and loneliness, and all the joy and caring you once experienced has disappeared. At this point, separation and divorce begin to seem like highly desirable alternatives.
Therapists who endorse the burnout theory will encourage you and your partner to accentuate the positive. For example, you could schedule more fun, rewarding activities together so you can begin to enjoy each other’s company again. You might also do several loving, thoughtful things for each other every day, such as calling your partner from work just to say hello, or bringing your partner a cup of coffee in the morning to show you really care.
Many therapists believe that relationship problems ultimately result from a lack of trust and the fear of vulnerability. Let’s say that you’re ticked off because of something that a colleague or family member said to you. On the surface, you’re angry, but underneath the anger, you feel hurt and put down. You’re reluctant to let the other person know that you feel hurt because you’re afraid of looking weak or foolish. Instead, you lash out, get defensive, and try to put the other person down. Although the tension escalates, your anger protects you because you don’t have to make yourself vulnerable or risk rejection. In other words, the basic deficit is a lack of trust— we fight because of our fears of intimacy. Therapists who endorse this theory will encourage you to accept and share the hurt and tender feelings that are hiding underneath all the anger, hostility, and tension.
Psychoanalytic and psychodynamic therapists believe that all of these interpersonal deficits and problems with loving each other ultimately stem from painful experiences and wounds we endured when we were growing up. The idea is that if you grew up in a dysfunctional family, you may subconsciously re--create the same painful patterns over and over as an adult. For example, if your father constantly criticized you and put you down, you may have felt like you were never quite good enough to earn his love. As an adult, you may be attracted to men who are equally critical of you because you feel like your role in a loving relationship is to be put down by someone who’s powerful and judgmental, and you may still be desperately trying to get the love you never got from your father.
When I first began treating people with relationship problems, I believed all of these deficit theories, so I naturally tried to help my patients correct the deficits that were causing their conflicts. I enthusiastically taught troubled couples how to communicate more skillfully, how to solve their problems more systematically, and how to treat each other in a more loving way. I also taught them how to boost their self--esteem and modify the distorted thoughts and self-- defeating behavior patterns that triggered all the anger and resentment. Sometimes we analyzed the past to try to trace the origins of these patterns.
I was surprised to discover that none of these techniques worked very well. It -wasn’t that they weren’t ever effective—individuals who learned to listen, shared their feelings more openly, and treated others with greater love and respect often experienced immediate and dramatic improvements in their relationships with other people. But these individuals were few and far between. Most of the people who complained about their relationships with other people -didn’t actually seem motivated to use any of these techniques. In fact, many of them -didn’t seem interested in doing anything whatsoever to develop more loving, satisfying relationships with the people they were at odds with. They claimed that they sincerely wanted a more loving and satisfyi...
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