Sustain Change – Ten Steps to Feeling Good

Learn Below About the

Ten Steps to Feeling Good


Next Group:  March 29th – June 7th, 2022

I am excited to present the Feeling Good techniques in the course: “Ten Days to Self-Esteem” that Dr. David Burns developed in the 1980’s that is now the launching pad of improving Mental Health around the world.

I would highly recommend this course as a precursor to therapy, it may even eradicate your need for therapy!  If you choose later to start therapy with Susan, you will be familiar with the techniques and language to make our individual work highly productive.

  • Do you wake up dreading the day?
  • Do you feel discouraged with what you’ve accomplished in life?
  • Do you want greater self-esteem, productivity, and joy in daily living?

If so, you will benefit from this revolutionary way of brightening your moods without drugs or lengthy therapy.  The only tools you will need are your own common sense and the easy-to-follow methods which are clearly spelled out in this innovative program developed by David D. Burns, M.D., a renowned psychiatrist and expert on mood problems.

In ten exciting group sessions you will learn:

  • how to defeat depression
  • how to break out of a bad mood
  • how to develop self-esteem, productivity and joy in daily living

Ten Days to Self-esteem is an innovative program that can help you develop greater self-esteem, productivity, and joy in daily living.  The program was developed by David D. Burns, M.D., a clinical psychiatrist and one of the country’s foremost authorities on mood and relationship problems.  Ten Days to Self-esteem is not at all like traditional group therapy, where you just sit and talk about how you feel.  instead, you will receive systematic training in techniques that can help you change the way you think, feel, and behave.  the ideas are based on common sense and are easy to apply.

This is some of what you will learn in each step:

Step 1: The Price of Happiness:  You will learn how to measure your moods and define your goals for the program.  Do you want greater self-esteem and better personal relationships?  Do you want to learn how to break out of bad moods?  You will discover the price you will have to pay to achieve these goals.

Step 2: You FEEL the Way you THINK:  You will learn that negative feelings like guilt, anger and depression do not actually result from the bad things that happen to you, but from the way you think about these events.  This simple but revolutionary idea can change your life!

Step 3: You Can CHANGE the Way You FEEL:  You will learn the difference between healthy and unhealthy feelings.  Is healthy sadness the same as clinical depression?  What’s the difference between healthy and unhealthy anger?  Between neurotic guilt and healthy remorse?

Step 4: How to Break Out of a Bad Mood:  You will discovery why you get so moody and learn how to brighten your moods when you’re in a slump.

Step 5:  The Acceptance Paradox:  You will learn about two dramatically different mood-elevating techniques called Self-defense and the Acceptance Paradox.  The Self-defense technique is based on Western religions and scientific thinking.  In contrast, the Acceptance Paradox is based more on Eastern philosophies such as Buddhism.  When used together, these two methods can transform the way you think and feel about yourself, the world and the future.

Step 6:  Getting Down to Root Causes:  you will pinpoint self-defeating attitudes that have robbed you of happiness, productivity and intimacy.

Step 7:  Self-esteem – What Is It?  How Do I Get It?  In this step, you will learn the answers to these questions:

  • When people say they have low self-esteem, what do they really mean?
  • What are the consequences of low self-esteem?
  • Can a person have too much self-esteem?
  • What is the difference between self-esteem and self-confidence?
  • Should you base your self-esteem on your accomplishments?
  • Should you base your self-esteem on love and approval?
  • How can you develop unconditional self-esteem?

Step 8:  The Perfectionist’s Script for Self-defeat:  You will learn about the price perfectionists pay for this mind-set – along with the hidden benefits.

Step 9:  A Prescription for Procrastinators:  You will discovery why people procrastinate and learn the strategies of people who are tremendously productive and creative.

Step 10:  Practice, Practice, Practice!  you will learn how to prevent future mood swings and enjoy greater happiness for the rest of your life.  You will examine the similarities between what you have learned in this program and your own spiritual beliefs and values.


**NOTE:  Each group member will need to purchase the required books:  Please come to first class with required books, and ready to take notes!

Ten Days to Self-Esteem ( paperback, not audio)

The Feeling Good Handbook (paperback, not audio)

Feeling Good The New Mood Therapy (paperback, not audio)


Please email  with  “Sustain Change – Ten Steps” in the subject line, visit our Contact page to register or call  215-723-7005.  After you register, I will send you the Participant Consent which is required to start the Workshop.

Location:  Online!

DISCLAIMER:  This course is being presented as Psycho-Education.  This is not a therapy group.  If you feel the need to dig deeper into personal issues, please make an appointment with Susan.