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

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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  • Good Stuff! 4 Delightful Movies

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    Wives And Daughters CoverThe first is for fans of Downtown Abbey and Pride and Prejudice. It’s a four-episode, BBC TV miniseries called Wives and Daughters, and is based on the novel by Elizabeth Gaskell, who was a popular English novelist in the mid-1800s. Gaskell is the one who also brought us the delightful Cranford and North and South, which all my daughters love.

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    *

    The-Hundred-Foot-JourneyThe next movie is called The Hundred Foot Journey and is a humorous story about a contemporary Indian family down on its luck. The father leads them to England, but things don’t work out. So he takes them on a trip through France looking for the place to set up their restaurant. Except it’s a bit of a hare-brained idea because France doesn’t do Indian food.

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    You’ll laugh and fall in love with the characters in this story. And when it’s over, you’ll immediately want to go out and get some Indian food. It’s a great film.

    *

    The_Good_Lie_posterAnother wonderful fish-out-of-water story is The Good Lie, which is about three of The Lost Boys of Sudan, refugees who are resettled in America.

    In 1983-2005 there was a civil war in Sudan, which lies on the southern border of Egypt. During the war, government troops and rebels of the south systematically attacked villages in southern Sudan, killing 2.5 million and displacing a million others. The Lost Boys and The Lost Girls were children who escaped the attacks and traveled by foot in search of safe refuge. For many that was over 1,000 miles across three countries to refugee camps in Ethiopia and Kenya. Over half died along their epic journey, due to starvation, dehydration, sickness and disease and attack by wild animals and enemy soldiers.

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    The beginning of the film is about their journey. The rest is about what happens when they come to America. There are many poignant moments in this film, but there is also a good dose of humor and goodness. It’s a wonderful film to watch with the family.

    *

    McFarland,_USA_posterMy last, but certainly not least, recommendation is McFarland, USA, made by Disney and starring Kevin Costner. My family and I simply loved this movie. We loved it so much some of us ended up watching it three times because we couldn’t coordinate our schedules and so watched it again with the family members who weren’t there the first time.

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  • Good Stuff! A Different Kind of Prom

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    DSCN5281
    Juniors performing dance
    DSCN5296
    Parents dancing with kids

    What an excellent evening.

    How lucky I am that places like Rich County exist, and that I get to live in one of them.

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  • Author Janci Patterson Goes Indie

    Everythings Fine by Janci PattersonI met Janci Patterson a few years ago when she was shopping her book Chasing the Skip to NY publishers. It’s about a girl named Ricki. Her mother flakes and runs off,  and so Ricki goes to live with her estranged Dad who happens to be a bounty hunter. I was hooked right there. But it gets better. Ricki gets to ride along and help and, wouldn’t you know it, develops a crush on a guy the dad is chasing.

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    Sounds like a match made in heaven, right?

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    She’s publishing it as an indie.

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    A Paradigm Shift

    For years I refused to think about self-publishing. This wasn’t because of the stigma, honestly, but because of all the work I watched my self-publisher friends put into creating, shipping, and marketing their books. I couldn’t do that! I told myself. I wanted to be a writer, not a publisher.

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    But this self-publishing thing was a whole different game. I sat in the audience at the workshop, stunned. That was the moment when I finally realized this truth: there are as many ways to publish as there are people who are publishing. There is no one right way to do it. There are so many things you can do that can help you succeed. It’s better to do something than nothing, because nothing is never the road to success. Even if that means you’re doing it wrong.

    So when I got home, I made a list of my assets. Forget about what I lacked. Forget about what I didn’t know. What did I know how to do? What resources did I have access to? And, most importantly, who could I ask for help?

    If you’re looking to self-publish, I’d suggest that you do the same. Because here’s the thing–your list of assets is going to be uniquely yours. You have a unique set of skills; you know a unique network of people. You don’t need to worry about who and what you don’t know. Instead, focus on what you do have, what you can do. If you’ve been writing for years, you probably have some book-related skills. If you’re part of a community of writers to which you regularly contribute, you probably have some friends who you’ve helped in the past, or can help in the present, who would be motivated to help you out in return. Start from there, and you can pick up the rest as you go along.

    In the end, I did have my book edited (repeatedly!) and my cover designed by a graphic designer. I was able to do that because I had friends who believe in me who were willing to enter into financial agreements that didn’t involve them getting paid in full upfront. I wouldn’t have thought to work out those arrangements when I was focused on doing things right–it was only when I opened my vision to look at what was possible that I began to envision what shape my own unique path might take.

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  • Good Stuff! The Highwayman by Alfred Noyes

    Alfred Noyes (1880-1958) wrote poetry that thundered and sang. It’s the kind of stuff that begs to be read aloud. And I want to share with you one of my favorites–“The Highwayman.” I love it for the sound, the story, and the awesome images (note all the color).

    All you need to know is that back in the 1600s and 1700s, a highwayman was a robber, often on horseback, who held up travelers. And that when it mentions “priming,” it’s talking about the charge of powder used to ignite a musket.

    For maximum pleasure, let me suggest you start Loreena McKennitt’s killer ballad version I’ve embedded at the end, then scroll back up and read along as she sings.

    THE HIGHWAYMAN
    By Alfred Noyes

    The wind was a torrent of darkness among the gusty trees.
    The moon was a ghostly galleon tossed upon cloudy seas.
    The road was a ribbon of moonlight over the purple moor,
    And the highwayman came riding—
    Riding—riding—
    The highwayman came riding, up to the old inn-door.

    He’d a French cocked-hat on his forehead, a bunch of lace at his chin,
    A coat of the claret velvet, and breeches of brown doe-skin.
    They fitted with never a wrinkle. His boots were up to the thigh.
    And he rode with a jewelled twinkle,
    His pistol butts a-twinkle,
    His rapier hilt a-twinkle, under the jewelled sky.

    Over the cobbles he clattered and clashed in the dark inn-yard.
    He tapped with his whip on the shutters, but all was locked and barred.
    He whistled a tune to the window, and who should be waiting there
    But the landlord’s black-eyed daughter,
    Bess, the landlord’s daughter,
    Plaiting a dark red love-knot into her long black hair.

    And dark in the dark old inn-yard a stable-wicket creaked
    Where Tim the ostler listened. His face was white and peaked.
    His eyes were hollows of madness, his hair like mouldy hay,
    But he loved the landlord’s daughter,
    The landlord’s red-lipped daughter.
    Dumb as a dog he listened, and he heard the robber say—

    “One kiss, my bonny sweetheart, I’m after a prize to-night,
    But I shall be back with the yellow gold before the morning light;
    Yet, if they press me sharply, and harry me through the day,
    Then look for me by moonlight,
    Watch for me by moonlight,
    I’ll come to thee by moonlight, though hell should bar the way.”

    He rose upright in the stirrups. He scarce could reach her hand,
    But she loosened her hair in the casement. His face burnt like a brand
    As the black cascade of perfume came tumbling over his breast;
    And he kissed its waves in the moonlight,
    (O, sweet black waves in the moonlight!)
    Then he tugged at his rein in the moonlight, and galloped away to the west.

    He did not come in the dawning. He did not come at noon;
    And out of the tawny sunset, before the rise of the moon,
    When the road was a gypsy’s ribbon, looping the purple moor,
    A red-coat troop came marching—
    Marching—marching—
    King George’s men came marching, up to the old inn-door.

    They said no word to the landlord. They drank his ale instead.
    But they gagged his daughter, and bound her, to the foot of her narrow bed.
    Two of them knelt at her casement, with muskets at their side!
    There was death at every window;
    And hell at one dark window;
    For Bess could see, through her casement, the road that he would ride.

    They had tied her up to attention, with many a sniggering jest.
    They had bound a musket beside her, with the muzzle beneath her breast!
    “Now, keep good watch!” and they kissed her. She heard the doomed man say—
    Look for me by moonlight;
    Watch for me by moonlight;
    I’ll come to thee by moonlight, though hell should bar the way!

    She twisted her hands behind her; but all the knots held good!
    She writhed her hands till her fingers were wet with sweat or blood!
    They stretched and strained in the darkness, and the hours crawled by like years
    Till, now, on the stroke of midnight,
    Cold, on the stroke of midnight,
    The tip of one finger touched it! The trigger at least was hers!

    The tip of one finger touched it. She strove no more for the rest.
    Up, she stood up to attention, with the muzzle beneath her breast.
    She would not risk their hearing; she would not strive again;
    For the road lay bare in the moonlight;
    Blank and bare in the moonlight;
    And the blood of her veins, in the moonlight, throbbed to her love’s refrain.

    Tlot-tlot; tlot-tlot! Had they heard it? The horsehoofs ringing clear;
    Tlot-tlot; tlot-tlot, in the distance? Were they deaf that they did not hear?
    Down the ribbon of moonlight, over the brow of the hill,
    The highwayman came riding—
    Riding—riding—
    The red coats looked to their priming! She stood up, straight and still.

    Tlot-tlot, in the frosty silence! Tlot-tlot, in the echoing night!
    Nearer he came and nearer. Her face was like a light.
    Her eyes grew wide for a moment; she drew one last deep breath,
    Then her finger moved in the moonlight,
    Her musket shattered the moonlight,
    Shattered her breast in the moonlight and warned him—with her death.

    He turned. He spurred to the west; he did not know who stood
    Bowed, with her head o’er the musket, drenched with her own blood!
    Not till the dawn he heard it, and his face grew grey to hear
    How Bess, the landlord’s daughter,
    The landlord’s black-eyed daughter,
    Had watched for her love in the moonlight, and died in the darkness there.

    Back, he spurred like a madman, shouting a curse to the sky,
    With the white road smoking behind him and his rapier brandished high.
    Blood red were his spurs in the golden noon; wine-red was his velvet coat;
    When they shot him down on the highway,
    Down like a dog on the highway,
    And he lay in his blood on the highway, with a bunch of lace at his throat.

    . . .

    And still of a winter’s night, they say, when the wind is in the trees,
    When the moon is a ghostly galleon tossed upon cloudy seas,
    When the road is a ribbon of moonlight over the purple moor,
    A highwayman comes riding—
    Riding—riding—
    A highwayman comes riding, up to the old inn-door.

    Over the cobbles he clatters and clangs in the dark inn-yard.
    He taps with his whip on the shutters, but all is locked and barred.
    He whistles a tune to the window, and who should be waiting there
    But the landlord’s black-eyed daughter,
    Bess, the landlord’s daughter,
    Plaiting a dark red love-knot into her long black hair.

     

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  • Author Interview: David Farland

    David Farland has been a big influence on me. It was his workshop back in the 90’s that actually made me think I could write professionally and led directly to my first publication as a Writers of the Future winner. Later Dave gave me comments on my first novel which helped me write a second, much better one that attracted Tor Books. And it was Dave who showed me the ropes on my first ever author tour.

    But long before all that, Dave was a writer whose work I loved. I read ON MY WAY TO PARADISE when it first came out and enjoyed the heck out of it. SERPENT CATCH and PATH OF THE HERO were next. I gobbeled them up too. Then came the THE GOLDEN QUEEN. By the way, SERPENT CATCH and THE GOLDEN QUEEN are two of my favorite novels. Now, all of those were written under Dave’s given name–Dave Wolverton. When he switched over to fantasy he used the Farland pseudonym.  His first Farland book was RUNELORDS. Folks, RUNELORDS is, in my opinion, one of the top 10 epic fantasies ever written. Ever.

    Of course, Dave has written many other novels and was involved with some Hollywood producers. Now he’s doing something new. He’s started his own publishing company–East India Press–and is releasing the first of his enhanced books through it.  Enhanced meaning far more than a book in print or electronic form–there’s also a soundtrack and art. NIGHTINGALE is that book. I asked him to share with my readers a bit more about it. Here’s his reply.

    *

    JOHN:  Tell us about how you came up with the idea for Nightingale?

    DAVE: Years ago, in the late 1980s or early 1990s, I read a book by a doctor who had worked for the CIA, experimenting with drugs that would erase both long- and short-term memories.  It was fascinating work, and he eventually won the Nobel Prize for it.  So I became interested in memory transfer.

    Later on, one Christmas, I got to thinking about the three “Wise Men” from the bible.  Normally, a “wise man” is called a wizard.  A “maji” is called a magician.  Why was it that the writers of the bible were using double-speak when discussing these guys?  Weren’t they astrologers?  Doesn’t the Old Testament condemn these folks to death?

    So I went back to the Hebrew and found out that indeed these three gentlemen were in the same class of magicians that the Old Testament condemned to death, the m’khashepah—which originally referred to a class of magicians that hung around royal courts.  Of them the bible says, “Thou shalt not suffer a m’khashepah to live.”

    So the thought occurred to me, “What if they weren’t just coming to give Jesus gifts?  What if they really had come to be . . . advisors.  What if they wanted to give him wisdom?”

    That started a whole train of thought dealing with memory transfer—transfer of memories, the possibility of training reflexes, transfer of memories on a cellular level, and so on—which led to the creation of my magic system. 

    The questions arose, what would people do with such power? 

    And of course from that a novel was born.

    Nightingale tells the story of a young man named Bron Jones, who is abandoned at birth.  Raised in foster care, he’s shuffled from home to home.  At age 16, he’s kind of the ultimate loner, until he’s sent to a new foster home and meets Olivia, a marvelous teacher, who recognizes that Bron is something special, something that her people call a “Nightingale,” a creature that is not quite human. 

    Suddenly epic forces combine to claim Bron, and he must fight to keep from getting ripped away from the only home, family, and girlfriend that he has ever known.  He must risk his life to learn the answers to the mysteries of his birth: “What am I?  Where did I come from?  Who am I?”

    This is a big project, an enhanced novel with illustrations and animations from half a dozen talented illustrators.  It has a sound track by the head of the National Composer’s Guild, James Guymon, with a dozen professional musicians and vocalists.  We’re releasing the novel in several formats, as an enhanced novel, a normal e-book, an audiobook, and as a hardcover.

    But we did one last cool thing.  The enhanced book was designed for the iPad, though you will also be able to read it on just about any other pad or smartphone.  But we had our programmers create a web app so that you can enjoy the book on your computer—read a few chapters, take it for a test drive, or simply buy it for reading online.  You’re free to go check out the results at www.nightingalenovel.com.  If you like it, remember to “Like” us on Facebook.  Better yet, re-post our site info and tell your friends on Facebook.

    Oh, and while you’re there, check out our short-story contest, where you can win $1000.

    *

    John sez: I’m very excited to see where this goes. I’ve loved Dave’s stories for a long time. And the premise of this book sounds great. Samples are available at: www.nightingalenovel.com

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