Book Review: Feeling Great

Over the past ten years, I have struggled with feelings of anger, sadness, and anxiety. When these negative emotions became more frequent, mindfulness meditation was gaining popularity, so I began meditating daily. I gradually increased my practice to one hour per day, which helped manage these emotions but didn’t seem to address the root cause. Despite my efforts, the bad days were becoming increasingly frequent and difficult.

I tried various approaches to improve my mental well-being, including regular exercise, strength training, healthier eating, fasting, abstaining from alcohol, clinical counseling, and watching countless wellness videos. I experienced mixed success; most methods worked temporarily, but my condition would deteriorate back to where it was after a few months.

One thing I never seriously tried was cognitive behavioral therapy (CBT). It seemed too good to be true. I couldn’t believe that simply reflecting on my thoughts and feelings would lead to improvement. A few months ago, I started journaling. It helped, but I wasn’t quite getting the results I wanted. I explored books about cognitive behavioral therapy, but none appeared particularly compelling. Feeling Great received generally positive reviews and was popular, so I decided to give it a try.

In Feeling Great, Dr. David Burns outlines his TEAM-CBT approach. T stands for testing, where patients list their negative feelings and rate their intensity. E stands for empathy, as this phase involves acknowledging and positively reframing feelings. A is the assessment of resistance, where patients choose which emotions to address. Finally, M stands for methods, where patients employ various techniques to accept and transform their emotions and ideas.

The book features numerous case studies illustrating the recovery process, with each case covering different methods. It emphasizes accepting and embracing negative feelings rather than fighting them. While ruminations may distort thinking, they always hold some basis in reality. These feelings are not directly caused by painful life events or circumstances but are a byproduct of our interpretation of these events. The most powerful tool in the book is “positive reframing,” a technique that seeks to find value behind negative feelings. For example, depressive thoughts often indicate that a patient has high standards and aspires to a better life for themselves, their friends, communities, or the world.

Feeling Great is detailed and provides practical therapeutic strategies. One particularly insightful approach questions: Do bad feelings cause bad thoughts, or do bad thoughts generate bad feelings? The relationship is, in fact, bidirectional. This explains why someone experiencing mild depression might spiral deeper into despair despite having a good life: bad feelings amplify bad thoughts, which in turn reinforce bad feelings.

The book was helpful and actionable. It clarified many concepts and provided practical tools to tackle my issues.

However, there were two aspects I disliked. Firstly, the book is lengthy and verbose; it could have been 25% shorter. Secondly, the tone is occasionally irksome, as the author frequently seeks to sell his method, using strongly positive words like “miracle,” it felt too salesy at times. Nonetheless, the book was easy to read and follow.

It has helped me, at least in the short term; I’m feeling better now and perhaps I’ll end up feeling truly great in a few months. If you are feeling down and stuck, I recommend reading Feeling Great.