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Brain Nazis and Feeling Good by David D. Burns, M.D.

ByJohn Brown

Have You Got a Brain Nazi?

If you’re conscious, you’re monitoring your environment. You have to. It’s how you survive. This is not something you can turn off. It’s just one of those systems that runs automatically, like your liver. You’re always appraising the situation.

And as soon as you encounter something that’s likely to be of importance to you or yours, your monitor kicks off a physical response to prepare you to deal with or take advantage of it.

The problem is that sometimes a Nazi propagandist worms his way into the monitoring station. And like any good Nazi, he distorts reality.

Sometimes those distortions lead to burning resentment, sometimes to unwarranted shame or anxiety, sometimes to eating disorders, sometimes to grave depression. When I heard of the tragic suicide that occurred in our community a few months ago, my heart went out in sympathy to the girl, her family, and friends.  I’m not a doctor. I don’t know the situation. But I’m positive she was dealing with one of these villains.

I wished I’d been able to share something that’s been a literal life saver to me. Now, it might not have changed anything. But hopefully it can change things in the future for you and others you know who may have to deal with a Nazi in the brain.

And you will have to deal with a brain Nazi at some time.

This is not something that affects a miniscule portion of the population. In any given year you can expect more than 15% of a population to experience some form of this [1]. That’s roughly 238 of the estimated 1,592 people 18 years and older in the little county where I live [2]. Rates for teens are similar [3]. Besides, you don’t have to have a full-blown case of a depression for distortions to affect you. How many of us haven’t made faulty comparisons with others? “Oh, she’s so thin and has such great hair; I’m so dumpy.” “Oh, he’s doing so well, and I’m not. I’ll never be a success.”

The question is not whether you or someone important to you will have to deal with it. The question is how prepared you’ll be when you do. Everyone deals with distortions now and again.  Which means everyone can find a little more enjoyment in life by showing their brain Nazis the door.

So how does it all work? How do you show the villain out?

I’m going to summarize it below, but I’ll tell you right now that the book that saved my life was Feeling Good by David D. Burns, MD. This isn’t positive mental attitude. It’s not neuro-linguistic programming. It’s not the mumbo jumbo of Freud and Jung. This is practical and proven. It is the most prescribed intervention for dealing with these issues in the current medical community. It’s prescribed because it works.

Your Brilliant Appraisal-Emotion System

To understand this, you have to understand how emotions work. As I said before, you’re always monitoring your situation. You hear a buzz and see a rattlesnake on the path two feet away. Your monitor immediately responds. Alarm, adrenaline, increased blood flow–all of that to get you ready to deal with the situation. Your monitor writes “alarm” on your face to communicate it to those around you–to warn and ask for help. This happens in less than a blink of an eye.

But this doesn’t just happen with danger. It happens when we encounter unfamiliar things. When we encounter positive things. You see a great friend who makes you laugh all the time. Boom, your monitor responds. You smile. Feel. Focus. You do so because you not only want to avoid dangers, you also want to seek out the things that make you happy.

Our emotions prepare us to fight, flee, seek, and pitch woo. Our little monitoring and physical response system is brilliant.

But there’s more. We don’t rely on just the automatic subconscious monitoring. We also have a cognitive (conscious thinking) part. Let’s go back to the rattlesnake. You walk out into the garden, step on a slither, and immediately go into alarm mode. Then you look, consciously see the slithery thing is not a snake, but the garden hose. You relax. Laugh.

The quick subconscious appraisals keep us alive, because with snakes and other things, if you’re slow, you’re dead. We don’t have time for thought. If you touch a hot stove, you want an immediate reflex. You don’t want to ponder it for a second or two. On the other hand, the cognitive appraisals help us further appraise a situation. They bring more of our resources to bear on the situation.

How Does the Nazi Get In?

So there are three parts of the appraisal-emotion system: the subconscious appraisal of the situation, the physical response, and the cognitive appraisal. Each of the three parts affects the other two. And when things are running smoothly, we don’t have problems. But sometimes we get a distortion mucking up the works. We make a faulty appraisal of the situation. And therefore have a faulty physical response.

For example, you’re a mother. You’ve had a hard day. The kids make a huge mess with flour in the kitchen. You yell, freak out. When they’re cowering in their rooms and you’re cleaning up the flour, you think, “There I go again. I’m a total failure. I can’t stand it! I never do anything right! I’m a terrible mother.” These thoughts make you even sadder.

And that’s the propaganda. That’s your brain Nazi with his all-or-nothing thinking, telling you that you either perform perfectly or you’re a failure.

But is that true? No, it’s not. You might be a B+ mother, filling the lives of your kids with all sorts of goodness. You might have just had a great time reading with the kids not thirty minutes before. But the brain Nazi tells you to forget that. “Vatch dis film,” he says, “und see de horrors of vut you are!”    

And the all-or-nothing thinking gambit is just one of ten common weapons he uses. Furthermore, this happens so quick that we often don’t notice it. In fact, we’ve often repeated some of these distortions so often than they’ve become almost automatic.

Mr. Nazi, Meet Mr. Bazooka

The good news is that you can pull the lid off the lies. You can open the door, spot the brain Nazi that slipped in, and take him out. You can do this because one of the three parts of the system is our cognitive appraisal. This means you can consciously stop the movie, pin the distortion on the wall, and uncover the truth. Once you do that, it’s like the rattlesnake scenario above—oh, it’s a hose, we realize, not a snake, and the appropriate emotions immediately follow.

But you need to know how to stop the movie. You need to know how to spot the lies. David D. Burns, MD tells you exactly how to do this in his book Feeling Good. (By the way, DON’T get this book confused with his Feeling Good Handbook–you DON’T want the handbook; you want Feeling Good, the book.)  In the book, Burns talks about the theory, the results, and then gets right down to the practical techniques used to blow the brain Nazi to kingdom come.

A few years ago I hit a bad patch with a brain Nazi that had taken up residence. A very bad patch. He’d been there for quite some time. This book and a good counselor saved me. I thank the Lord for that. By the time I went to see a medical doctor to assess whether chemical issues might be playing a role, I was stable. I wasn’t out of the woods yet, but I had opened the lid and found the villain at the controls. I used the techniques Burns gave me, and I’m happy to say that while the brain Nazi still comes round every once in a while, I can spot him. And I can take that sucker out.

Go to the library and check out the book and take the assessment test. If you, or someone you know, scores in the mild range, maybe you’ve just experienced a very sad event. But maybe you’ve also got a villain in residence. Get the book. Read it. Be happy. Nobody needs to live with a Nazi at the controls.

For Authors

By the way, fiction authors should pay special attention to this stuff. Not because we’re more susceptible to brain Nazis than others, although we do have to deal with our fair share as we develop and share our stories. No, we should because the emotion process is exactly what we’re trying to tap into. Knowing the principles can be very useful indeed. Let me recommend you read the books on emotion listed on the Learning With Pros page.

Sources

  1. 1. http://www.nimh.nih.gov/health/publications/the-numbers-count-mental-disorders-in-america/index.shtml
  2. 2. http://quickfacts.census.gov/qfd/states/49/49033.html (find your state and county and see how many folks are likely dealing with a brain Nazi in your area)
  3. 3. http://www.oas.samhsa.gov/2k5/youthDepression/youthDepression.htm
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  • Become A Story Idea Machine

    ByJohn Brown

    Now’s your chance

    It’s here. I finally figured out how to:

    • Hold the Novel Writers Academy courses
    • Give you one-on-one guidance (not canned videos)
    • And still accommodate my writing schedule and commitments

    The course that’s open for applications is called Create Story Ideas That Beg to Be Written. It’s purpose is to transform you into a story idea machine.

    And you can be there in six weeks. Before the end of the year.

    I will be working with only a small set of people. I can’t accommodate more and give you the one-on-one feedback you need. And so you need to apply to get in.

    The deadline for applications is midnight, October 27th. So contact me now to get the application instructions.

    Get Application Instructions Now!


    A cracking good story idea requires five critical elements. Until you have all five, you’ll struggle to plot. You’ll write a few scenes and run out of gas. You’ll feel like the story just isn’t going anywhere. And that’s because it isn’t. It can’t. A story isn’t a story without all five elements.

    However, once you develop these five things, your story will suddenly roar to life. There are a few other elements that are important as well, but these five things form the core of the story setup. 

    In this course you’re not going to merely learn about all of those story elements. You’re going to go deep and learn what can only be learned by actually doing the work and developing story idea after story idea with personal one-on-one feedback from someone who knows what they’re doing.   

    When you finish, you won’t just know story theory. You will be a story idea machine. And you will be that because you have put in the work. The right work.  

    Again, this is not a course full of lectures and videos. This is a course where you’re going to work. And develop the insights and skills that only come from doing the work.

    You’re actually going to:

    • Come up with story setup after story setup after story setup
    • And improve them with one-on-one feedback. 

    It’s going to:

    • Eliminate years of you wandering about in the story wilderness trying to figure things out on your own. 
    • Put you miles ahead of other writers who have no idea what’s really at the core of story. 

    You are going to learn how to develop killer story ideas on purpose instead of on accident. Which means you’ll be able to do again and again. Reliably. Like clockwork. 

    Course details

    Here are the details. 

    • 6-week course 
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    • Ends: December 19
    • One week off right in the middle for the US Thanksgiving holiday 

    The focus of the class is not on learning about story, although you will do that. The majority of your time will be spent on developing stories. 

    You can’t become a carpenter by watching videos and reading books about it. You have to get out on the work site, cut wood, and pound nails. You have to make the mistakes all beginning carpenters make, get feedback, and improve. The same goes for writing. And you’re going to work in this class. You develop 21 story setups. In fact, you develop more because the 21 are just the ones you turn into me. And with each one your skills, insights, and abilities grow.  

    In the beginning, your setups will be bare bones. By the end, they’ll be fully developed setups that beg to be written. Setups you can use to immediately write the first draft  of your novel, whether that’s in outline or chapter form. 

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    • Uncover the secrets of what’s really at the heart of story and how to generate ideas. 
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    • Create story setups 12-15

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    • Create story setups 16-19 

    Week 6. December 14-19

    • Create story setups 20-21. These are your capstone projects where you apply everything you’ve learned and take it to the next level

    As you can see, in this class you develop story idea after story idea after story idea. I didn’t detail it above, but each week you will also be lifting the hood on your favorite stories and actually seeing how they work. Story after story after story. In this class, you are marinated in the work of developing characters, THOMs, goals, obstacles, settings, casts, and more. And because of that, each week will not only bring an explosion of insights, but new skills and abilities.

    Every week you get two private, one-on-one, live sessions with me where you get encouragement and feedback on what you’ve developed. And then we’ll work as a group, applying the principles and brainstorming even MORE ideas for each other’s stories. 

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    Apply now!

    The normal cost of the course is $899. But because this is the first time I’ll be running through it, and we’re likely to run into a few kinks that need to be worked out, I’ve dropped the price to $599. I personally guarantee my course. You’ll be totally oh-my-gosh-I’m-so-happy-I-took-that-class satisfied, or I’ll give you your money back. No questions asked.

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    Don’t wait!

    Get Application Instructions Now!
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  • The Husband by Dean Koontz

    ByJohn Brown

    TheHusband_DeanKoontzYou’re name is Mitch Rafferty. You’re a gardener. You have no past as a cop, spy, or Navy SEAL–you’re just a plain old petunias and begonias guy. You’re working in someone’s yard when you get a call on your cell phone. You answer. And the guy on the other end has your wife.

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  • Advice to new writers

    ByJohn Brown

    Recently a fellow writer brought up this post by author Kameron Hurley. He has a lot of interesting things to say (and some cool covers in his sidebar). A Steve Martin quote features prominently: “Be so good they can’t ignore you.”

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    The Bible is THE most life-changing, most moving book that millions have read. For others it’s a piece of trash.

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    You can create great product, stuff made with extraordinary skill, and still not be Great because you’re earth-shattering stuff speaks to and shatters only a small portion of readers.

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    (Dear me, I believe I just equated children with cats. And yet, does it not sound just right?)

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    It seems to me that it’s so much better to quest after singing, not to be noticed, but to deliver a service that I and the reciever can both rejoice in together. And then to increase that joy.

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    Do you want to meet authors and learn how to develop and write stories?

    ByJohn Brown

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  • Ramsey’s Total Money Makeover & Brown Cow Yogurt

    ByJohn Brown

    Wear some financial underpants

    I graduated from BYU with a Master’s degree in accounting. BYU’s accounting program is regularly ranked as one of the top three schools in the nation.

    Whoa. Go, John. I ought to be some kind of financial superstar, right? You’d think I would have come out of that program with all my crap put together, living within my means, investing wisely, making a bundle of moo-lah. I’d have a tidy stash.

    Yeah, nope.

    That program taught me how to account for money, but not how to use it. Or maybe I was just too dumb to get it. We came rolling out of school with thousands of dollars of debt. So instead of graduating and building our wealth, we worked to pay off the man.

    Dumb, dumb, dumb.

    I can tell you right now my daughters aren’t going to do the same. They will pay as they go. I’m not co-signing any loans. They’re not going to use credit cards. If it takes them a few years longer to graduate, then it takes them a few years longer.

    But they’ll be free when they finish. No shackles for my girls.

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    1. Save $1,000 in an emergency fund
    2. Pay off all your debt except the mortgage using the debt snowball (and don’t go into debt)
    3. Complete your emergency fund by saving three to six months’ expenses
    4. Maximize retirement investing
    5. Save for your kids’ college
    6. Pay off the home mortgage early
    7. Build wealth and give like crazy
    8. Live like no one else

    The book starts out by talking about the debt myth, i.e. debt is a great tool and should be used to create prosperity. Sometimes a little debt can be helpful. But in the vast majority of cases “debt adds considerable risk, most often doesn’t bring prosperity, and isn’t used by wealthy people nearly as much as we are led to believe.” Ramsey goes on to say, “Your largest wealth-building asset is your income. When you tie up your income, you lose. When you invest your income, you become wealthy and can do anything you want.  How much could you give every month, save every month, and spend every month if you had no payments? Your income is your greatest wealth-building tool, not debt. Your Total Money Makeover begins with a permanently changed view of the Debt Myths.”

    After tackling debt, Ramsey outlines other money myths and wealth-destroying attitudes and then explains each of the principles of the steps outlined above.

    I love this book so much it’s part of my gift package to every couple that invites me to their wedding reception. I hope those new couples follow his recommendations. It will bring them peace. If you want to give your children the gift of financial peace, if you want that peace yourself, I recommend you buy this book today and start following those baby steps. You can get the book for a mere $10 bucks at his website http://www.daveramsey.com.

    While you’re waiting for it to come, you might want to go over to Larry Correia’s site (another accountant and fiction author), and read his hilarious comments on some real folks who actually were sent out without any financial underwear: http://tinyurl.com/3zx9tbo.

    Thick and Creamy

    I love thick, creamy yogurt.

    Mix it with some raisins or fresh fruit, and I’m in heaven.

    The problem is that most of the yogurt on the shelves today is weird Splenda- or NutraSweet-filled crap. Or it’s full of sugar. And none of it has that thick mouth feel.

    I had some great yogurt up in Oregon a few years ago, but could never find anything like it here. Then a little while ago I hit the jackpot.

    Hello, Brown Cow Greek Yogurt.

    Thick. Oh, baby is it thick. Creamy. And full of goodness: 23 grams of protein, 9 grams of sugar, 0 grams of fat, and active cultures of more of our belly friends than any other yogurt I’ve found—give a big welcome to S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, and L. Casei.

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    Literary reading rates on the rise

    ByJohn Brown

    What great news!!!

    Washington, D.C. — For the first time in more than 25 years, American adults are reading more literature, according to a new study by the National Endowment for the Arts. Reading on the Rise documents a definitive increase in rates and numbers of American adults who read literature, with the biggest increases among young adults, ages 18-24. This new growth reverses two decades of downward trends cited previously in NEA reports such as Reading at Risk and To Read or Not To Read.

    Adults up 3.5%, young adults (ages 18-24) up by 9%. Full article here. Full report here (with nifty graphs and tables).

    They attribute it to reading programs. Perhaps. I’m sure JK Rowling phenomenon had something to do with it. Whatever the reason, it’s good to hear.

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