The Mindfulness and Acceptance Workbook for Depression by Strosahl, Kirk D. -- Read -- Imperial Library of Trantor

Index

Cover Contents Foreword:Trading Illusions for Actions Introduction: A Mindful Approach to Depression

A New Perspective on Depression The Acceptance and Commitment Therapy Approach

Mindfulness and Depression

But Is This Approach Right for Me? A Mantra: Accept, Choose, and Take Action Accepting the Uncertainty of Change How This Book Is Organized

How to Use This Book Ask Others to Support You

A Little Story

Part 1: Preparing for Radical Change

Chapter 1: New Perspectives on Depression

Five Contemporary Perspectives on Depression

The ACT Perspective The Mindfulness Perspective The Self-Compassion Perspective The Positive Psychology Perspective The Neuroscience Perspective

Default Mode Network Task Positive Network Executive Control Network A Neuroscience Framework for Intervention

Combining Perspectives: A New Start

Loss of Attention Control and Rule Following Avoidance Promotes Depression 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? Do Medications Work Faster? What Role Do Medications Play?

Trading Illusions for Actions Ideas to Cultivate

Chapter 2: Human Vulnerabilities in Depression

The Match: Coping with Life Stress and Daily Hassles

Dealing with Interpersonal Loss Coping with Trauma Lifestyle Choices and Depression Risky Business: Depression Triggers

The Gasoline: Rule Following

How Language Controls Behavior Rule-Governed Behavior Rule Following and Living on Autopilot

The Gasoline: Avoidance

Why Avoidance Doesn’t Work

Private Experiences Are Automatic Avoidance Leads to a Rebound Effect

Moving Mindfully Through Depression: Dare to Imagine Ideas to Cultivate

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 Results Judy’s Journey Toward a Vital Life

Use Workability as a Life Mantra Ideas to Cultivate

Chapter 4: Understanding the Mind and Mindfulness

Welcome to Your Mind! The Two Modes of Mind

Reactive Mind Wise Mind

Wise Mind and Psychological Flexibility

Being Aware Being Open Being Engaged

Five Facets of Mindfulness Targets for Mindfulness Practice A Formula For Radical Change Ideas to Cultivate

Part 2: 9 Mindful Steps to Transcend Depression

Chapter 5: Step 1: Find Your True North

What Are Values?

NeuroNote: Values Produce Intrinsically Positive Motivation

Running on Empty How Values Get Lost in the Shuffle of Living

Values and Depression

Amy’s Results

Amy’s Journey Toward a Vital Life

Brain Training to Point You Toward True North Reminder: Be Gentle with Yourself Ideas to Cultivate

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

Be an Observer

Simple Awareness Brain Training to Strengthen Your Inner Observer Ideas to Cultivate

Chapter 7: Step 3: Practice Nonjudgmental Acceptance

Acceptance: The Alternative to Emotional Avoidance

NeuroNotes: Emotion Recognition Is a Key Mindfulness Skill What Can Be Changed What Must Be Accepted

Fostering Emotional Resilience

Describe What You See Be a Witness Regulate Instant Appraisals and Action Tendencies

Willingness: The Alternative to Behavioral Avoidance

Bill’s Journey Toward a Vital Life

Brain Training Emotional Acceptance Ideas to Cultivate

Chapter 8: Step 4: Detach and Let Go

Detachment and the Sanctuary of Wise Mind NeuroNotes: Detachment Is a Powerful Emotion Regulation Strategy Sticky Thoughts

Qualities of Sticky Thoughts

Put Reactive Mind in a Time-Out Brain Training to Strengthen Detachment Ideas to Cultivate

Chapter 9: Step 5: Don’t Believe Your Reasons

Reason Giving NeuroNotes: Biases in Emotionally Based Cause-and-Effect Reasoning The Problem with Reasons

The Illusion of Cause and Effect Reasons Are Social Creations Reasons Are Easily Programmed The Myth of Emotions as Reasons

Four Poison Pills: Moral Reason Giving

Right versus Wrong Good versus Bad Fair versus Unfair Responsibility versus Blame

Brain Training for Holding Your Reasons Lightly Ideas to Cultivate

Chapter 10: Step 6: Hold Your Stories Lightly

Self-Stories: Reason Giving on Steroids NeuroNotes: Neural Pathways Support Positive and Negative Stories How Self-Stories Work

The “Truthiness” Effect The Truth Is Not Out There

The Problem with Stories

Rumination and Memory Suppression

Let’s Work Out Your Storyteller

Kevin’s Results

Ruth’s Journey Toward a Vital Life Brain Training to Play with Stories Ideas to Cultivate

Chapter 11: Step 7: The Leap: Practice Self-Compassion

What Is Self-Compassion?

The Benefits of Self-Compassion

NeuroNotes: Self-Compassion Regulates Distressing Emotions

Joan’s Results

Ways to Cultivate Self-Compassion

Practicing Self-Kindness

Joan’s Results Joan’s Results

Softening Self-Judgment

Joan’s Results

Connecting with Common Humanity

Joan’s Results

The Middle Path

Joan’s Results

Joan’s Journey Toward a Vital Life Brain Training Exercises for Self-Compassion Ideas to Cultivate

Chapter 12: Step 8: Live with Vision and Intention

What Is a Life Vision? NeuroNotes: Imagination is the Most Complex of all Brain Activities Example: Ruth’s Experience Form Your Life Vision

Ruth’s Results

Relationships Work/Study Leisure/Play Health

Cultivating Intention

Ruth’s Experience

Brain Training For Vision and Intention Ideas to Cultivate

Chapter 13: Step 9: Make and Keep Promises to Yourself

NeuroNotes: Choice, Free Will, and Free Won’t The Power of Choice

Choice Originates in Wise Mind Choices Originate in Your Values Choice Is a Process, Not an Outcome We Don’t Choose Perfectly Choice Doesn’t Give You a Hall Pass!

Hidden Barriers to Promise Keeping

“I Lack Self-Confidence.” “I Need Justice in Order to Move Forward.” “I’ve Wasted My Life”

When Promises Get Broken

Can’t versus Won’t Make Another Promise Broken Promises as Opportunities

Luke’s Journey Toward a Vital Life Brain Training for Promise Keeping Ideas to Cultivate

Part 3: Creating the Life You Want to Live

Chapter 14: Promote Positivity, Prevent Relapse

Positivity Resonates

Hedonic and Eudaimonic Pleasure Anatomy of Positivity The Principle of Emotional Inertia

Savoring in Daily Life Lifestyle Change Pointers

Be SMART Create Behavioral Intention Learn Bit by Bit Develop Cues

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 Ideas to Cultivate

Accessing Further Treatment and Support Resources

Internet-Based Treatment Programs Mobile Apps

General ACT Apps Mindfulness Apps Depression Apps

Enlist Professional Help Rally Your Social Support

Look for Competent Social Support Find a Vitality Partner

Acknowledgments References

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