There are some things that we can change, some that we cannot change, and some that require going through many difficulties and dangers before we can change at all.

Traditionally, most people in the West hold the view that "one's country is easy to change, but one's nature is hard to change." They believe that people cannot perfect or improve themselves. It is only in recent decades that people have moved away from this idea and begun to believe that people can change.

There is an overemphasis on personal control, which advertising agencies desperately promote because of the need to open markets for so many products. When one has a lot of money to spend, individualism becomes a profitable worldview.

The following are the three principles of biological psychiatry: ● Psychological diseases are actually physical diseases; ● Emotions and moods are controlled by brain chemicals; ● Personality is determined by genes.

Here are three indicators that will tell you when anxiety has become a burden for you. First, your anxiety is irrational. Second, your anxiety is paralyzing. Third, the intensity of your anxiety.

Neither technique has immediate results, and both require you to spend 20 to 40 minutes a day.

Wolpe believes that irrational fear is not just a symptom, it is panic disorder itself.

Evolution has made us all soldiers, and the speed and degree of acquisition are completely determined by natural selection.

The findings of Garcia's mouse experiments were an open declaration of war against the behaviorist laws of learning.

There are two behavioral therapies that use the principle of extinction that can successfully treat phobias

Cognitive therapy allows patients to identify their irrational beliefs about their fears and learn to combat these irrational beliefs. But cognitive therapy still has no solution for phobias.

Fear does not entirely follow the principles of classical conditioned reflexes, but a set of conditioned reflex principles that humans have already prepared in the process of evolution. Only things that have been prepared for us by evolution become things that scare us.

Being prepared in evolution does not mean that it is justified and reasonable. Some things left over from the evolutionary process are out of date, and some of them are against moral ethics.

Behaviorists believe that people who have less control over their thoughts are more likely to develop obsessive-compulsive disorder. If ordinary methods of suppressing your thoughts don't work for you, you may try doing ritualistic, obsessive things to reduce your anxiety.

Everyone has such a channel, this is an ironclad fact. Because of its important role in evolution, it has been preserved to this day. It is too important to be turned on and off by our minds. Having said that, we can change the content and volume of the channel.

The dynasty of anxiety has come to an end, replaced by an era of despair and sadness.

There is still debate about whether depression is related to depression in general. I think they are the same thing, just different in number and severity of symptoms.

There are more female patients than males

There are four main treatment methods: two biological methods - drugs and electroshock therapy, and two psychological methods - cognitive therapy and interpersonal therapy.

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People who are otherwise psychologically healthy are less likely to develop PTSD after experiencing trauma.

There are 5 levels of our sexual life, each level is based on the next level

Sexual identity is central

The level above gender identity is sexual orientation

The third level is sexual preference

The fourth level is sex role

The fifth layer, which is the outermost layer, is sexual performance.

My views on dieting ● Dieting is useless; ● Dieting will make you fatter; ● Dieting can be harmful to your health; ● Dieting can lead to eating disorders – bulimia and anorexia.

Here are some other misconceptions Fat people eat too much. This statement is incorrect. Fat people do not consume more calories per day than thin people. Fat people have fat personalities. This statement is also wrong. The personality of a fat person is no different from that of a thin person. Lack of exercise is one of the main causes of obesity. Probably not. Fat people have weak willpower. This is the deepest misunderstanding of all.

The best explanation why weight loss is doomed is the existence of natural weight. Natural body weight is largely influenced by genetic factors.

I don’t think there’s anything mysterious about bulimia, I think it’s treatable. I believe bulimia is caused by dieting.

People who are not depressed remember more good things than they actually happened, and they also forget bad things; depressed people remember both good and bad things more clearly.

Realism doesn't just coexist with depression, it's also a risk factor for depression.

When a person discovers that he or she is dependent on alcohol, he or she may explain alcoholism not only as a disease, but also as a sin, bad choices, bad character, or a human frailty. Illness is usually temporary and usually curable; sin is usually permanent, rooted in bad character, which is almost impossible to change.

There is no such thing as an alcoholic personality. Alcoholics and non-alcoholics differ in only two ways: they have more alcoholic relatives, and they tend to be immigrants from Europe (especially Ireland).

I boldly made the following best estimate of the probability of success in quitting alcohol: ● Many people have successfully quit drinking; ● About 20% of people have completely given up their alcohol addiction; ● About 50% of people die young or are still unable to extricate themselves; ● Alcoholics with stable social relationships have twice the chance of successful sobriety; ● Alcoholics with both extreme and mild symptoms have the greatest chance of recovery.

Valiente found that those who recovered had four natural healing factors. First, people who completely stopped drinking would find something to replace their dependence on alcohol. Second, these people had experienced some physical pain and disaster. Sexual illness. Third, these people found a source of hope. Fourth, these people found a new lover.

Comparing natural recovery with formal treatment, the results are sad. Regular treatment is only slightly better than natural recovery.

Some recovering alcoholics are able to have a few drinks in social situations without relapse into binge drinking, drunkenness, or violent behavior. But just how many people can do it remains a source of debate.

Here are two premises of the Inner Child Recovery Movement: ● Childhood adversity has a huge impact on adult life; ● Identifying these adversities will eliminate their impact on you.

The main reason why childhood events seem so important is because we have only one model in our minds: the spotlight model. We have always assumed that these vivid memory fragments are important because they are so vivid.

The snowball model is more realistic. When two rocks roll down a snowy mountaintop, what starts out as a small difference grows larger and larger.

The wounded child (unless you believe in the healing power of catharsis) makes you more helpless, hopeless, and pessimistic, but it is more impersonal than other explanations. An impersonal explanation for a bad event will boost your self-esteem more than a personal explanation.

I believe the key to success and failure in treatment lies in the depth of the problem.

I think there are three dimensions of depth: the first is physical, the second has to do with evidence, and the third has to do with strength.

Have the courage to change what you can change, and calmly accept what you cannot change. A wise man can tell the difference between the two. Life is a long process of change. I hope this book can be the beginning for you to wisely discern between the two.