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Index
Introduction About This Book A Note to Our Depressed Readers Conventions Used in This Book Foolish Assumptions How This Book Is Organised Part I: Discovering Depression and Designing Defences Part II: Seeing Things More Clearly: Cognitive Therapy Part III: Actively Combating Depression: Behaviour Therapy Part IV: Adjusting to Changing Relationships Part V: Full-Bodied Assault: Biological Therapies to Fight the Physical Foe Part VI: Life After Depression Part VII: The Part of Tens Icons Used in This Book Where to Go from Here Part I: Discovering Depression and Designing Defences Chapter 1: Understanding and Overcoming Depression Understanding Your Level of Well-Being Feeling Blue, or Depressed? The Many Faces of Depression Young and depressed Grandparents: Grumpy or depressed? Men don’t do depression, or do they? Women and depression Depression and diversity Getting to the Root of Depression Calculating the Costs of Depression Adding up the costs of depression Personal costs of depression Detailing depression’s physical toll Feeling Good Again Cognitive therapy Overcoming depression Re-establishing relationships Finding biological solutions Feeling Great Seeing the Sense in Sadness Chapter 2: Detecting Depression Recognising the Damage of Depression Dwelling on dark thoughts Dragging your feet: Depressed behaviour Struggling with relationships Feeling foul: The physical signs of depression Examining the Six Types of Depression Major depressive disorder: Can’t even get out of bed Dysthymic disorder: Chronic, low-level depression Adjustment disorder with depressed mood: Reactive depression Bipolar disorder: Ups and downs Seasonal affective disorder: Dark depression Premenstrual dysphoric disorder and postnatal depression: Horrible hormones? Linking Drugs, Diseases, and Depression Drugs with depressive side effects Depression-inducing illnesses Knowing Where Grief Ends and Depression Begins Monitoring Mood Chapter 3: Breaking Barriers to Change Untying the Knots: Revealing Reasons for Avoidance Facing the fear of change Identifying change-blocking beliefs Exposing myths: therapy and self-help Breaking Free from Self-Limitations Avoiding pitfalls Suspending judgement Going slow Taking two steps forward, and one back Transforming visions of failure into success Chapter 4: Finding Help for Depression Exploring the Self-Help Option Deciding whether self-help is for you Reviewing the resources Pursuing Psychological Therapy Uncovering what works: The effective psychological therapies Discovering who’s who in psychological therapy Finding the right therapist for you Having rapport with your therapist Consulting a Professional about Antidepressants Prescribing professionals Professionals who don’t prescribe Part II: Seeing Things More Clearly: Cognitive Therapy Chapter 5: Uncovering Underlying Thought Processes Thinking about Cognitive Therapy Monitoring Thoughts and Feelings, and Relating Them to Life Events Feeling comfortably numb Exposing underlying thoughts Designing your Thought Catcher Unearthing Distortions in Thinking Following misleading misperceptions Making misjudgements Assigning blame to the wrong source Getting enslaved by emotions and fooled by feelings Chapter 6: Dispersing the Dark Clouds of Depressive Thinking Taking Your Thoughts to Task Introducing the restructuring process Catching negative thoughts Putting the thought on trial Coming up with constructive alternative thoughts Evaluating your alternative thoughts Following a model example Using a Thought-Repair Toolkit Making it someone else’s problem Having time on your side Testing out your thoughts Revising your black and white thinking Facing the worst Chapter 7: Discovering the Distorting Perceptions Behind Depression Looking Closely at How You See the World Introducing the problematic life-lenses Understanding the origins of life-lenses Seeing the world through cracked life-lenses Uncovering Your View Challenging Life Perspectives Finding self-forgiveness Separating then from now Carrying out a cost/benefit analysis Seeing Clearly: Replacing the Distorting Lenses Looking through contrasting lenses Trying a new look Taking direct actions Writing a letter to the source Chapter 8: Amending Your Memory Making Sense of Memory Depressing Disruptions Forgiving Forgetfulness Assisting Your Ailing Memory Putting pen to paper Developing routines Smelling (and touching and seeing) the roses Remembering names Biting off no more than you can chew Decreasing multitasking Following through Letting it go and reviving recall Part III: Actively Combating Depression: Behaviour Therapy Chapter 9: Don’t take it Lying Down! Acting on Action-Blocking Thoughts I just can’t be bothered . . . Just a few minutes more . . . Why try, when I’m just going to fail . . . A lazy person – that’s me! One Step at a Time: Recording Activity Conquering ‘Can’t’ Thoughts Thinking through your thoughts Testing out behavioural experiments Checking Out Your Negative Predictions Giving Yourself Credit Chapter 10: Exercising to Lift Depression Introducing Endorphins Into Your Life Ungluing Yourself from the Sofa Easing Into Exercise Weighing Up Your Exercise Options Lifting depression’s heavy weight Working your heart and lungs Relaxing and strengthening with yoga Chapter 11: Rediscovering Healthy Pleasures Taking Fun Seriously Identifying Activities You Enjoy Vanquishing the Joy Destroyers Getting to grips with guilt Tackling self-fulfilling prophecies Chapter 12: Handling Life’s Headaches Devising Life’s Problem-Solving Game Plan – CRICKET Identifying the Central Core (C) Running Through the Routes (R) Letting go Thinking visually Permitting playfulness Listing all your options Investigating Outcomes (I) Committing to a Choice (C) Being your own best friend Choosing sides Don’t Try to Kid Yourself (K) Easing Your Emotions (E) Holding the dress rehearsal Practising self-talk Testing Out Your Solution: The Test Match (T) Part IV: Adjusting to Changing Relationships Chapter 13: Working Through Loss, Grief, and Mourning Losing What’s Important to You Dealing with death Changing with the times Breaking up is hard to do Working Through Grief Seeing the wide angle view of relationships Rolling through roles Chapter 14: Revitalising Relationships Looking at the Depression–Rejection Vicious Circle Exaggerating the negative Monochrome or technicolour? Seeing what you’re feeling Cancelling out constructive criticism Pursuing Positives Giving compliments Adding a nice touch Planning pleasurable times together Including something enjoyable every day Defeating Defensiveness Checking it out Not taking things personally Clarifying Communication Taking ownership Making the message palatable Defusing situations versus being defensive Putting it all into practice Part V: Full-Bodied Assault: Biological Therapies to Fight the Physical Foe Chapter 15: Maximising Medication Benefits Selecting the Best Weapons to Fight Depression Exploring the Medication Option Awarding drugs the thumbs up Giving medication the thumbs down Seeing What Suits: Working with Your Doctor to Find the Correct Medication Understanding How Antidepressants Work: Revising Biology Exploring Medication Selecting SSRIs Getting more for your money Taking tricyclics Understanding MAO inhibitors Looking Beyond Antidepressants Getting extra help for severe depression And there’s more! Chapter 16: Help and Hope: Exploring Complementary Therapies for Depression Sampling Supplements and Herbs St John’s wort SAM-e Tryptophan and 5 HTP Omega-3 fatty acids Multivitamins Hyped-up herbs? Food for Thought Lighting Up the Darkness: Light Therapy Treating Severe Depression Electrifying results Stimulating nerves Magnetising depression Searching Further Air ionisation Massage Relaxation Part VI: Life After Depression Chapter 17: Reducing the Risk of Relapse Facing Up to the Potential of Relapse Reaching your verdict: Relapse versus low mood Getting the low-down on relapse rates Rating your risk Equipping Yourself to Prevent Relapse Sustaining success Monitoring the signs Preparing a Prevention Plan Achieving wellbeing: More than simply defeating depression Reining in Relapse When It Recurs Chapter 18: Overcoming Depression with Mindfulness If You Don’t Mind Your Mind, It Doesn’t Matter Seeing that thoughts are just thoughts, not facts Knowing that resistance is futile Yesterday and tomorrow: Living any time but now Imperfect Past Makes Future Tense! Living Mindfully Acquiring acceptance Connecting with experience: Life’s no spectator sport Chapter 19: Heading for Happiness through Positive Psychology Searching for Happiness Making the case for being happy Chasing rainbows : Looking for happiness in all the wrong places Getting Started on the Road to Happiness Appreciating the value of gratitude Helping others Getting in the groove: Feeling the flow Focusing on your strengths Rejecting the quick fix Letting go and forgiving Finding meaning and purpose Part VII: The Part of Tens Chapter 20: Ten Ways of Improving Your Mood Having a Little of What You Fancy Being Nice to Others Getting Moving: Exercising to Raise Your Spirits Singing Your Own Special Song Reuniting: Calling to Reconnect Letting Music Move You Washing Those Blues Away Getting a Pet Taking Time Out Mellowing Your Mood with Mindfulness Chapter 21: Ten Ways of Helping a Child with Depression Finding Fun Setting Boundaries Giving Feedback Climbing Every Mountain Reviewing Responsibilities Talking and Listening Recognising Depression Looking Beneath the Surface Accessing Assistance Loving Unconditionally Chapter 22: Ten Ways of Helping a Friend or Partner with Depression Recognising Depression Recommending Help Just Listening Taking Care of Yourself Biting Back Criticism No Offence: Appreciating That It’s Not Personal Practising Patience Showing That You Care Providing Encouragement and Staying Hopeful Enabling Exercise Appendix: Resources for You
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