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In today\u2019s podcast, we bring to life two of the earliest CBT techniques I developed way back before I wrote Feeling Good: The New Mood Therapy. The are:

1. The Anti-Whiner Technique
2. The Anti-Heckler Technique

they are both based in two of the Five Secrets of Effective Communication:

• The Disarming Technique: You find truth in what the other person is saying
• Stroking: You find something positive to say to the person
• In addition, if appropriate you can include Feeling Empathy, especially in the Anti-Whiner Technique. This means that you acknowledge how the other person is feeling

The Anti-Whiner Technique

Most of us know someone who tends to whine and complain a great deal, and you might have noticed that when you try to help them, cheer them up, or give them some advice, their whining and complaining just escalates, so you end up secretly frustrated and annoyed.

If you\u2019re tired of this pattern, you might want to try the Anti-Whiner Technique, which can be incredibly effective, but it\u2019s anti-intuitive. You simply agree with the person who\u2019s complaining, and give them a compliment.

Rhonda and David will illustrate this with complaints like these:

• Nobody cares about me!
• I never get to do what I want to do.
• Nobody likes me.
• I never get invited anywhere.
• I never get to do anything fun.
• I\u2019ve tried everything and nothing seems to help.
• All the doctors just seem to care about themselves.
• Nobody listens to me!
• Life is unfair.
• People only care about themselves
• I have to do everything for myself. Nobody helps.
• I can\u2019t hear very well, my sight is deteriorating, and I\u2019ve got hemorrhoids! What can I do? Preparation H doesn\u2019t help at all!
• My students just don\u2019t listen. This younger generation is totally screwed up!
• Nothing helps! I\u2019m depressed all the time. I\u2019ve tried everything.
• No one every said one kind thing to me!
• I\u2019ve got so much to do, but I just can\u2019t get started, and everything just keeps piling up!

The Anti-Heckler Technique

I love treating public speaking anxiety because I used to struggle with this problem myself, but now I totally love public speaking. One of the many reasons that people fear public speaking is because they\u2019re afraid someone in the audience will become critical or hostile, or ask them something they can\u2019t answer.

The Anti-Heckler Technique is fairly easy to use, and works like a charm if done skillfully. It\u2019s similar to the Anti-Whiner Technique we just illustrated. Just make a list of hostile things that the audience member from hell might say during your talk, or during the Q and A period, and then respond with the Disarming Technique plus Stroking.

Rhonda and I will illustrate this with these kinds of critical comments.

• You\u2019re full of shit and you know it!
• What you\u2019re saying isn\u2019t true and doesn\u2019t make sense.
• You\u2019re a total fraud and a fake.
• You're not supposed to say that.
• You talk too fast.
• You are confusing.
• You don't know what you're talking about.
• You are not following the outline you gave us.
• It's too cold, too hot.
• You're wrong about that.
• You are quoting outdated research that's been debunked already.
• I didn't like it when you made jokes.
• You don't know enough to teach this class.
• You're disorganized, incomprehensible, and boring.
• You always call on the same people in the audience, you play favorites.

Rhonda and David also explore why it is so hard to use these techniques in our personal and professional relationships, and why we lapse into adversarial defenses when we could collaborate with others in the spirit of mutual exploration and learning.

Most of it has to do with the idea that we have a \u201cself,\u201d or \u201cego\u201d to defend!

As the Buddha so often said, \u201cSelves are cheap. Selflessness is dear!\u201d