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Index
Cover
Title Page
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part I: Understanding Depression and Befriending Your Life
Chapter 1: Your Journey to Wellbeing
Befriending the Black Dog of Depression
You Are Not Alone – One in Four Have Depression
Anxiety and Depression – Always on the Same Bus
Healing Is Possible – But It Takes Time
Finding Inner Peace through Mindfulness
Chapter 2: Understanding the Anatomy of Depression
Understanding Depression – A Balanced View
How Bad Is It? Severity, Intensity and Frequency
What Type of Depression Do I Have?
Making Sense of My Symptoms – Self-CheckList
Exploring Your Own Experience
A Word of Caution – Extra Support
One Thing You Can Do to Continue Healing
Part II: A Journey into Healing with Mindfulness
Chapter 3: You Really Can Heal and Recover!
Healing and Recovering from Depression
Scientific Evidence for Using Mindfulness for Depression
Neuroplasticiy – We Can Change Our Brain
Regaining Perspective
What Is Mindful Healing?
Exploring Some Barriers to Healing
Chapter 4: Understanding Mindfulness
Developing the Willingness to Learn a New Way of Being
Defining Mindfulness in a Practical Way
Responding Rather than Reacting Habitually
Putting Mindfulness into Practice – The ABC technique
Mindfulness: Simple, But Not Easy
The Benefits of Being Patient and Tolerant
Chapter 5: Exploring Our Mental and Emotional Landscape
The Idea of Responsibility: Being Able to Respond
Mindfulness Based Cognitive Therapy
Using CBT Language: The Basics
Cultivating the Compassionate Observer
What Is It All About?
Chapter 6: Understanding the Rhythms and Qualities of the Mind
Mindlessness – Being Lost on Autopilot
Getting Back into the Captain’s Chair
Decoding the Layers of Experience
Yesterday Is History, Tomorrow Is a Mystery, But Today Is a Gift
First and Second Arrow – Pain Is Inevitable, Suffering Is Optional
Thoughts Are Just Thoughts – They Are Not You
Chapter 7: Reconnecting with the Heart of Self-Compassion
Exploring the Nature of Self-Compassion
Exploring Compassion and Self-compassion
The Three Musketeers: Self-esteem, Self-confidence and Self-compassion
Working with Resistance and Difficult Emotions Mindfully
Trying a Self-Compassion Meditation
Part III: Living Mindfully and Connecting with Happiness
Chapter 8: Five-Minute Mindfulness Practices
Discovering Your Own Way
Things to Consider before Doing a Mindfulness Exercise
Three Types of Posture: Sitting, Lying and Standing
Five-Minute Breath Meditation
Five-Minute Mood Enhancer Meditation
Five-Minute Music Enjoyment Meditation
Chapter 9: Discovering the Blessing within Depression
Making Pearls: Gaining Strength from Your Depression
Moving beyond Depression Is Possible
Moving beyond Depression: The Four Pillars of Happiness
Understanding That the Power Is in the Now
Chapter 10: Living Mindfully Every Day
The Joy of Going against the Grain
Nine Mindful Attitudes: The Protectors of Happiness
Happiness Embraces Unhappiness
It’s a Bad Day, Not a Bad Life
Chapter 11: Taking the Next Step
Remembering You Don’t Need to Do It Alone
Considering a Mindfulness Course
Taking a Mindful Approach to Antidepressant Medication
Trying Out Natural Healing Methods
When Not to Use Mindfulness in Depression – Contraindications
When to Seek Emergency Help – A Note on Suicidal Thoughts
Part IV: The Part of Tens
Chapter 12: Ten Tips for Preventing Relapse and Staying Well
Take Time to Care for Yourself
Develop a Regular Mindfulness Practice
Have a Crisis Plan: Hope for the Best, Prepare for the Worst
Consider Community Involvement
List Your Triggers and Possible Ways to Manage Them
Do Some Mindful Exercise
Be Mindful of Your Thoughts
Support Yourself with Music and Creativity
Know and Respect Your Limits
Planning Your Day and Having a Routine
Chapter 13: Ten Tips for Getting the Most Out of Mindfulness
Once a Day Do an Activity Mindfully
Think and Reflect on Mindfulness as Often as You Can
Do the Practice – A Little Practice Is Better Than None
Get Used to Nurturing Yourself
Remind Yourself That You Have a Choice – You Can Be Mindless or Mindful
Go Slowly and Gently
Recognise Your Own Progress
Attend Mindfulness Practice Groups
Talk about and Share Mindfulness with Others Skilfully
Be Flexible
About the Author
Cheat Sheet
Connect with Dummies
End User License Agreement
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