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

Conquering Social Anxiety: The Courage to Reach Out
Hosts:
Kevin Cornelius, LMFT
Dr. David Burns
In this deeply moving episode, Dr. David Burns and Kevin Cornelius explore one of the most painful and misunderstood forms of anxiety: social anxiety.
David shares a remarkable true story about a wealthy and highly successful businessman whose severe social anxiety left him feeling isolated, ashamed, and unable to connect even with his own family. Despite his power, wealth, and accomplishments, he secretly believed there was something deeply wrong with him because he felt anxious around people.
Through an unforgettable exposure exercise involving radical self-disclosure on a public train, David illustrates how shame loses its power when it is brought into the open—and how genuine human connection can emerge when we stop hiding our perceived flaws.
This episode explores:
Why shame—not low self-esteem—is often at the core of social anxiety
How secrecy fuels anxiety and emotional suffering
The healing power of vulnerability and authenticity
Why exposure exercises can create rapid breakthroughs
How therapists can unintentionally reinforce hopelessness
The difference between treating a diagnosis and treating a human being
The surprising warmth and compassion people often receive when they stop pretending to be "special"
David and Kevin also discuss:
Why TEAM-CBT is never a "cookie-cutter" approach
The importance of courage in overcoming fear
"Reverse hypnosis" and how anxious thoughts persuade people they are incapable
Why meaningful change often requires stepping directly into discomfort
How human connection—not status or achievement—creates joy
One especially memorable takeaway from the episode:
"When I give up my need to be special, then life can be special."
Key Themes
Social Anxiety
Shame and Vulnerability
Exposure Therapy
TEAM-CBT
Self-Disclosure
Human Connection
Courage and Emotional Healing
Memorable Moments
David describing the businessman arriving at a modest hospital in a limousine with bodyguards
The patient's emotional transformation after talking openly with strangers
The realization that most people respond with kindness rather than judgment
David's reflection that "magic is available to most of us most of the time"
Kevin's observation that the patient "had everything—and yet nothing"
About the Next Episode
Next week, David and Kevin explore another powerful treatment for social anxiety inspired by Albert Ellis: Shame Attacking Exercises—a bold and often life-changing approach to overcoming fear of judgment.
Resources Mentioned
David Burns' articles on Psychology Today
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.
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When Trauma Still Hurts: Memory Rescripting
Hosts:
Kevin Cornelius, LMFT
Dr. David Burns
Content Note
This episode includes discussion of trauma, including sexual abuse and violence, which may be distressing for some listeners.
What Is Memory Rescripting?
Memory rescripting is a therapeutic technique that helps people transform how they experience painful memories.
Instead of simply revisiting trauma, clients: Re-enter the memory vividly (often with eyes closed)
Experience the emotions fully
Then actively change the outcome of the scene

The key idea:
Many trauma victims, see themselves, still, as the helpless little child, the victim, and every time they re-experience the trauma, they re-enforced those brain circuits. Memory Rescripting allows patients to establish new brain circuits and new ways of seeing themselves.

Clients often: Step into the scene as a powerful adult self
Protect their younger self
Confront or stop the perpetrator
Create a new, empowering ending

A Powerful Case Example
David shares a striking case of a young woman struggling with:
Severe anxiety
Agoraphobia (fear of leaving home, especially public transportation)
What wasn't working:
Cognitive therapy helped overall mood
But she refused exposure to public transportation
Breakthrough moment:
She revealed a childhood trauma:
A babysitter repeatedly sexually abused her
The Memory Rescripting Process
During a guided session:
She vividly re-experienced the traumatic memory
At peak emotional intensity, she: Entered the scene as a strong adult
Physically stopped the perpetrator (in imagination)
Enacted intense revenge fantasies

She continued reshaping the scene until: She felt relief and empowerment

Surprising Outcome
After the session:
She voluntarily booked a solo international flight
Completed 21 hours of travel alone
Reported: Zero anxiety
Ability to neutralize fear using spontaneous rescripting

She ended therapy shortly after—fully recovered from her presenting issue
Key Insight
Memory rescripting may work by:
Shifting identity: From helpless victim → powerful protector

Allowing expression of: Suppressed anger
Emotional truth

Rewriting emotional memory—not just recalling it
Important Caveat
This technique is not for everyone
David notes: He has used it rarely in decades of practice
Most patients improve with standard cognitive and exposure methods

Relapse Prevention for Anxiety
A crucial takeaway:
Recovery is maintained through continued exposure—not avoidance.
Key principles:
Face your fears regularly
Don't become complacent
If fear returns: It does not mean failure
It means it's time to re-engage the tools

Normalizing Setbacks
Negative thoughts and feelings will return at times
This is part of being human—not a sign something is wrong
You can reuse the same tools that worked before
Core Takeaways
1. Thoughts create feelings
Changing distorted thoughts can eliminate emotional suffering.
2. There is no one-size-fits-all method
Different techniques work for different people.
3. Don't give in to hopelessness
Even long-standing anxiety can be overcome.
4. Avoid rigid "schools" of therapy
Flexibility and multiple tools are key.
5. Memory Rescripting is one powerful method that could help
When the patient rewrites the script on a traumatic memory, new brain circuits are created and the patient is freed from the pain of the traumatic event.
"100% vs 200% Cure"
100% Cure: Fear disappears completely
200% Cure: You come to enjoy what you once feared
Resources Mentioned
When Panic Attacks by Dr. David Burns
Feeling Good by Dr. David Burns
Feeling Great by Dr. David Burns
Feeling Great App (free at www.feelinggreat.com)
Free anxiety resources and classes available at www.feelinggood.com
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!

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, concern
Unhealthy: shame, guilt, worthlessness
Therapy 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 time
Cognitive Techniques: Learn to "crush" distorted thinking patterns
Self-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!

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 felt
Rate 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 progress
Improves emotional awareness
Increases 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 decreases
The 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 moment
Rate your feelings (0–100%)
List 3–5 short negative thoughts
Challenge one thought with a 100% true alternative
Who This Episode Is For
Therapists using CBT or TEAM-CBT
Anyone struggling with anxiety, depression, or self-doubt
Listeners who want practical, structured tools for change
Connect & Learn More
Read Dr. Burns' latest articles on Psychology Today
Explore more tools and resources at FeelingGood.com
Learn 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!