Foreword:Trading Illusions for Actions
—Steven C. HayesUniversity of Nevada
Introduction: A Mindful Approach to Depression
A New Perspective on Depression
The Acceptance and Commitment Therapy Approach
But Is This Approach Right for Me?
A Mantra: Accept, Choose, and Take Action
Accepting the Uncertainty of Change
Part 1: Preparing for Radical Change
Chapter 1: New Perspectives on Depression
Five Contemporary Perspectives on Depression
The Self-Compassion Perspective
The Positive Psychology Perspective
A Neuroscience Framework for Intervention
Combining Perspectives: A New Start
Loss of Attention Control and Rule Following
Depressed Behavior Generates Depressed Mood
Flaws of the Biomedical Perspective
Is Depression a Biological Illness?
Is Depression the Result of a Chemical Imbalance?
Are Medications the Best Treatment for Depression?
What Role Do Medications Play?
Chapter 2: Human Vulnerabilities in Depression
The Match: Coping with Life Stress and Daily Hassles
Dealing with Interpersonal Loss
Lifestyle Choices and Depression
Risky Business: Depression Triggers
How Language Controls Behavior
Rule Following and Living on Autopilot
Private Experiences Are Automatic
Avoidance Leads to a Rebound Effect
Moving Mindfully Through Depression: Dare to Imagine
Chapter 3: It’s All About Workability
The Four Cornerstones of Health
Workability: The Nemesis of Rule Following
Workability and Values Go Hand in Hand
Workability Is About Results, Not Promises
Workability in Daily Life: The Yardstick
The Choice Point: Short-Term Relief, Long-Term Grief
Judy’s Journey Toward a Vital Life
Use Workability as a Life Mantra
Chapter 4: Understanding the Mind and Mindfulness
Wise Mind and Psychological Flexibility
Targets for Mindfulness Practice
Part 2: 9 Mindful Steps to Transcend Depression
Chapter 5: Step 1: Find Your True North
NeuroNote: Values Produce Intrinsically Positive Motivation
How Values Get Lost in the Shuffle of Living
Amy’s Journey Toward a Vital Life
Brain Training to Point You Toward True North
Reminder: Be Gentle with Yourself
Chapter 6: Step 2: Use the Present Moment as Your Anchor
The Importance of Paying Attention
NeuroNotes: The Continuum of Attention
The Three Perspectives of Experience
Brain Training to Strengthen Your Inner Observer
Chapter 7: Step 3: Practice Nonjudgmental Acceptance
Acceptance: The Alternative to Emotional Avoidance
NeuroNotes: Emotion Recognition Is a Key Mindfulness Skill
Fostering Emotional Resilience
Regulate Instant Appraisals and Action Tendencies
Willingness: The Alternative to Behavioral Avoidance
Bill’s Journey Toward a Vital Life
Brain Training Emotional Acceptance
Chapter 8: Step 4: Detach and Let Go
Detachment and the Sanctuary of Wise Mind
NeuroNotes: Detachment Is a Powerful Emotion Regulation Strategy
Put Reactive Mind in a Time-Out
Brain Training to Strengthen Detachment
Chapter 9: Step 5: Don’t Believe Your Reasons
NeuroNotes: Biases in Emotionally Based Cause-and-Effect Reasoning
The Illusion of Cause and Effect
The Myth of Emotions as Reasons
Four Poison Pills: Moral Reason Giving
Brain Training for Holding Your Reasons Lightly
Chapter 10: Step 6: Hold Your Stories Lightly
Self-Stories: Reason Giving on Steroids
NeuroNotes: Neural Pathways Support Positive and Negative Stories
Rumination and Memory Suppression
Let’s Work Out Your Storyteller
Ruth’s Journey Toward a Vital Life
Brain Training to Play with Stories
Chapter 11: Step 7: The Leap: Practice Self-Compassion
The Benefits of Self-Compassion
NeuroNotes: Self-Compassion Regulates Distressing Emotions
Ways to Cultivate Self-Compassion
Connecting with Common Humanity
Joan’s Journey Toward a Vital Life
Brain Training Exercises for Self-Compassion
Chapter 12: Step 8: Live with Vision and Intention
NeuroNotes: Imagination is the Most Complex of all Brain Activities
Brain Training For Vision and Intention
Chapter 13: Step 9: Make and Keep Promises to Yourself
NeuroNotes: Choice, Free Will, and Free Won’t
Choice Originates in Wise Mind
Choices Originate in Your Values
Choice Is a Process, Not an Outcome
Choice Doesn’t Give You a Hall Pass!
Hidden Barriers to Promise Keeping
“I Need Justice in Order to Move Forward.”
Broken Promises as Opportunities
Luke’s Journey Toward a Vital Life
Brain Training for Promise Keeping
Part 3: Creating the Life You Want to Live
Chapter 14: Promote Positivity, Prevent Relapse
Hedonic and Eudaimonic Pleasure
The Principle of Emotional Inertia
Just in Case: Positivity as Protection Against Relapse
Building the Protective Shield
Andy’s Journey Toward a Vital Life
A Sneak Preview of Your Future
Accessing Further Treatment and Support Resources
Internet-Based Treatment Programs