Transforming Emotions Through Thought Patterns

There are many paradoxes in TEAM! That's part of what makes TEAM challenging, but also exciting. Do you know what the plural of paradox is?

Paradise!

Sometimes, music allows us to "see" or "get" something that pure thinking struggles with.

Years ago, followers of the renowned but controversial Dr. Albert Ellis loved singing the famous and outrageous songs written by Dr. Ellis and featuring key ideas in the Rational Emotive Behavior Therapy (REBT) he created. They were popular because they captured his core messages, involving low frustration tolerance, whining and complaining, and more. Dr. Ellis wrote the words, and the music came from popular songs familiar to anyone, like Battle Hymn of the Republic, and many others.

If you like, you can hear a brief interview with Dr. Ellis, and listen as he discusses the dire “need” for love and sings one of his songs about the need (demand) for love

Although none of the REBT songs made the top list on the top ten charts, they brought tons of glee to his many fans, especially when the participants at his psychotherapy conferences would sing them together. His humorous music made it a little easier for some of us to recognize the absurdity in the intense “shoulds” we direct against ourselves when we fall short and a world that isn’t the way it “should” be, according to our narcissistic rules!

Today, we hear some of the music of TEAM CBT which seems to be increasing in popularity recently. However, the themes are quite different from the cutting and sarcastic music of the Albert Ellis era. Instead, they tend to focus on some of the more tender and inspiring messages of TEAM CBT.

For example, I’ve often described a key idea that I learned from my beloved cat, teacher, and friend, Obie:

“When you no longer need to be special, the world becomes special.”

The message focuses on the perfectionism and self-criticism that so many patients and therapists alike indulge in, criticizing themselves mercilessly for every error, failure, and shortcoming, thinking that if they work hard enough, they will achieve something tremendous and attain a lofty status of true “specialness.”

You will hear the song, “Am I Special?” on today’s podcast. The lyrics of “Am I Special?” were written by Angela Poch, the music was written by Shalynn Burton. Angela Poch put together the virtual choir featuring Rachael, Shalynn, Brandon Vance, Eric Burns and Heather Clague.

The Acceptance Paradox is at the core of that song and many TEAM CBT techniques—finding joy and enlightenment when you accept your shitty, below average self.

And here’s the essence of the Acceptance Paradox:

When you accept yourself exactly as you are, warts and all, everything suddenly changes. You perceive yourself and your world through new eyes, and you see that everything is actually quite different from the way you thought, and you experience a sense of freedom, liberation, and joy. David Burns, MD

This is a paradox because total acceptance and total change appear to be exact opposites! But in fact, their the exact same thing! Along the same lines, the so-called "Great Death" of the "self" is actually the "Great Rebirth," or a great "waking up" from a trance.

Much of today’s music revolves around those kinds of themes. And some of it focuses on the Five Secrets of Effective Communication and the Disarming Technique, which highlights another key paradox that I call the Law of Opposites:

When someone criticizes you with an unfair and untrue criticism, you will the overwhelming urge to argue and defend yourself. If you give in to this urge—and nearly everybody does—you will actually PROVE that the criticism was actually 100% valid, and the critic will continue to attack and criticize you.

That’s a Paradox!

And here’s the other side of that paradox: If you immediately, humbly, and genuinely agree with a criticism that sounds unfair and untrue, you will instantly put the lie to it, and the criticism will suddenly realize that the criticism simply isn’t true.

That’s also a Paradox.

So much for the background, and some of the philosophy behind the music you’ll hear today. First, here are the performers you’ll hear in today’s podcast, with brief bio sketches:

Mark Noble, PhD is a famed neuroscientist and recently certified TEAM CBT coach. Today, he sings three songs with guitar: Placebo, Mind Warp, and Song of My Self. You can contact him at mark_noble@urmc.rochester.edu

Heather Clague, MD is a psychiatrist and Level 5 Advanced Master TEAM therapist practicing in Oakland, California. Heather and her colleague, Brandon Vance, MD, are the originators of the immensely popular Feeling Great and Feeling Great app book clubs. For more information, got to https://www.heatherclaguemd.com.

Brandon Vance, MD is also a psychiatrist and Level 4 Master TEAM therapist and song writer practicing in Oakland. For more information, go to https://www.feelinggreattherapycenter.com/brandonvance. He works with Heather on a variety of immensely popular Feeling Great book and app clubs.

Heather and Brandon sang the song Heather wrote, “TEAM Is Paradoxical.” In addition to singing, Heather plays the ukulele.

Erik Burns is the son of David Burns, MD. He lives with his wife and son in Santa Cruz, California, and practices hypnosomatic therapy for individuals struggling with anxiety as well as those with gastrointestinal complaints. He was recently featured on the Feeling Good Podcast (#435, February 10th, 2025: https://feelinggood.com/2025/02/10/435-meet-erik-burns/). You can learn more about Erik’s life and practice at https://www.instagram.com/erikburns.bloom/.

Shalynn Burton, ACSW is TEAM therapist who practices virtually throughout California at the Feeling Good Institute. She specializes in anxiety, dating/ relationship, race/ethnic challenges, social skills, self-esteem, and more. To learn more, you can check her out at https://feelinggoodinstitute.com/find-cbt-therapist/shalynn-burton.

Rachel Dillman is a singer / songwriter who creates music to help people build greater resilience. To learn more, check her out at www.linkedin.com/in/rachmd www.resilwave.com. She asked me to emphasize that that her songs help her memorize and put into practice important concepts, like the Five Secrets of Effective Communication. In addition, she is a strong believer that songs can influence our thoughts and emotions. You can hear her songs such as Change How You Feel, Five Secrets, and more at the link above!

Angel Poch is an immensely popular and talented TEAM CBT coach and teacher. She practices in Canada, and offers TEAM CBT training internationally through her many outstanding virtual classes and certification program for coaches. For more information, see https://angelapoch.com//

Angela also wrote the songs: “Feeling Great,” and “Tell Me the Truth.”

Thanks for listening today!

Rhonda, Angela, Rachel, Shalynn, Erik, Heather, Brandon, Mark, and David