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- Herausgeber: John Wiley & Sons
- Kategorie: Ratgeber
- Sprache: Englisch
Up to 1 in 5 people in the UK suffer from diagnosable depression (bbc.co.uk) – that’s approximately 12 million people. Depression takes multiple forms, including seasonal affective disorder, bipolar disorder, and postnatal depression. Research by the BBC claims that up to 75% of sufferers are not receiving any form of professional medication or therapy, which strongly suggests that self-help is often a preferred course of action.
Overcoming Depression For Dummies outlines practical methods for recognising and managing the symptoms of depression for those readers who might be too scared to go to their GP, who want to know more about the illness before they seek professional medical guidance, or for those who are just curious about depression and what it means.
Overcoming Depression For Dummies:
- Is written by an expert team of clinical psychologists and provides step-by-step guidelines on proven therapeutic exercises and ways to implement positive psychology methods
- Provides sound advice on nutrition, relaxation and support, to help make those vital first steps towards a happier life
- Gives comprehensive information on the wide variety of prescription medication and complementary therapies available, including their effectiveness and side effects
- Is aimed at people suffering from depression looking for straightforward, realistic advice and also loved ones and parents of those suffering from depression wanting to better understand the condition and find out how they can help.
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Seitenzahl: 621
Veröffentlichungsjahr: 2011
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Overcoming Depression For Dummies®
Table of Contents
Overcoming Depression For Dummies®
by Elaine Iljon Foreman, MSc, AFPBSs, Charles H. Elliott, PhD, and Laura L. Smith, PhD
Foreword by Professor Mark Williams
Professor of Clinical Psychology, University of Oxford
Overcoming Depression For Dummies®
Published byJohn Wiley & Sons, LtdThe AtriumSouthern GateChichesterWest SussexPO19 8SQEngland
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British Library Cataloguing in Publication Data: A catalogue record for this book is available from the British Library
ISBN: 978-0-470-69430-5
Printed and bound in Great Britain by Bell & Bain, Ltd., Glasgow
10 9 8 7 6 5 4 3 2 1
About the Authors
Elaine Iljon Foreman M.Sc., AFPBSs. is a Chartered Clinical Psychologist and Associate Fellow of the British Psychological Society. She specialises in the treatment of fear of flying plus other anxiety related problems. Elaine is a Consultant Specialist in Cognitive Behaviour Therapy, accredited with the British Association for Behavioural and Cognitive Psychotherapy, a Fellow of the Institute of Travel and Tourism, and chairs the UKCP Ethics Committee. Her highly specialised Freedom to Flyä Treatment Programme for the fear of flying, and the Freedom from Fear approach for other anxiety-based problems have been developed over thirty years of clinical experience and ongoing research and development of cognitive behaviour therapy. She started research into the treatment of anxiety in 1976 at the Middlesex Hospital Medical School and her continuing interest and success have brought invitations to present her findings in Europe, the Americas, Australia and the Far East. In addition she co-ordinates international research into the field of treatment for fear of flying. Her presentations and workshops are given both nationally and internationally on an ongoing basis to professional and self-help audiences.
Elaine’s professional views are regularly sought by TV and radio in recognition of her innovative clinical research into anxieties and phobias, international conference presentations, workshops, and published material in her specialist field. Her most recent publications are Overcoming Anxiety For Dummies, co-authored with Charles Elliott and Laura Smith and Fly Away Fear, A Self-Help Guide to Overcoming Fear of Flying co-authored with Lucas Van Gerwen, and published by Karnac in May 2008.
Further information on the Freedom to Flyä organisation can be found by visiting www.freedomtofly.biz. The Service Brochure detailing the range of services including workshops and psychological therapy can be obtained by emailing [email protected].
Charles H. Elliott, PhD, is a clinical psychologist and a member of the faculty at the Fielding Graduate Institute. He is a Founding Fellow in the Academy of Cognitive Therapy, an internationally recognized organization that certifies cognitive therapists for treating anxiety, panic attacks, and other emotional disorders. In his private clinical practice, he specialises in the treatment of anxiety and mood disorders. Dr Elliott is the former president of the New Mexico Society of Biofeedback and Behavioral Medicine. He previously served as Director of Mental Health Consultation-Liaison Service at the University of Oklahoma Health Sciences Center. He later was an Associate Professor in the psychiatry department at the University of New Mexico School of Medicine. In addition, he has written many articles and book chapters in the area of cognitive behavior therapies. He has made numerous presentations nationally and internationally on new developments in assessment and therapy of emotional disorders. He is coauthor of Why Can’t I Get What I Want? (Davies-Black, 1998; A Behavioral Science Book Club Selection), Why Can’t I Be the Parent I Want to Be? (New Harbinger Publications, 1999), and Hollow Kids: Recapturing the Soul of a Generation Lost to the Self-Esteem Myth (Prima, 2001).
Laura L. Smith, PhD, is a clinical psychologist at Presbyterian Behavioral Medicine, Albuquerque, New Mexico. At Presbyterian, she specializes in the assessment and treatment of both adults and children with anxiety and other mood disorders. She is an adjunct faculty member at the Fielding Graduate Institute. Formerly, she was the clinical supervisor for a regional educational cooperative. In addition, she has presented on new developments in cognitive therapy to both national and international audiences. Dr Smith is coauthor of Hollow Kids (Prima, 2001) and Why Can’t I Be the Parent I Want to Be? (New Harbinger Publications, 1999).
Dedication
From Elaine: This book is dedicated to Helga and Nickie Iljon, and to Miriam Skelker, for always being there for me.
From Laura and Charles: We dedicate this book to our family: Alli, Brian, Nathan, Sara, and Trevor. And to our parents: William Thomas Smith (1914–1999), Edna Louise Smith, Joe Bond Elliott, and Suzanne Wieder Elliott.
Acknowledgments
Elaine: So! I lied when I swore I’d never co-author another Dummies book! When the opportunity arose, I jumped at it. My most grateful thanks to the Dummies Team, in particular Simon Bell and Wejdan Ismail
Working with Depression brings to mind elements of the fight of Good against Evil, reminiscent of J.K. Rowling’s view. Seeing depression as the loss of hope, she tells how its been her enemy. Depressions revealed as the underlying basis for her depiction of the Dementors, who suck all the joy and hope out of those they attack. Imagine a future in which you will never, ever be happy again. No hope. Emotionally destroyed and dead. An evil time, indeed.
Some very special people in my world have been key players in the fight of Good against Evil – Sharon, Sandy, Zhenya, Graham, Michele, Gill, Jake, Tony, Zenobia, Martin, Corinne, Diz, and Charles. With people like you in the world, Good can only triumph.
Laura and Charles: Okay, we broke our promise and wrote another book. We may have to join Authors Anonymous! We thank our family and friends for putting up with our moans and complaints. We send our heartfelt appreciation to the Rodriquez family, especially Melodie and Adriana, who shared their home and table on holidays so we could write until the last second.
Thanks also to our agents, Ed and Elizabeth Knappman, who have supported our writing. We applaud and appreciate the professionalism of our editors at Wiley Publishing; special thanks to Mike Baker, Norm Crampton, Greg Pearson, Jennifer Bingham, Chrissy Guthrie, Esmeralda St. Clair, and Natasha Graf. Thanks to our technical editors, Cory Newman, PhD, and Howard Berger, MD.
We also appreciate Audrey Hite for taking good care of us. And thanks to Scott Love, computer geek extraordinaire, for designing our Web site and keeping our computers up and running. In addition, we thank Diana Montoya-Boyer for keeping us organized, Tracie Antonuk for her optimistic support of our writing, and Karen Villanueva, our personal publicist.
Finally, we’re especially grateful to have been invited into the lives of our many clients over the years. We have profited from what they have taught us about the problems they face. They have provided us with a greater understanding of depression as well as their brave struggle.
Publisher’s Acknowledgements
We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/.
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Media Development
Acquisitions Editor: Wejdan Ismail
Development Editor: Simon Bell
Content Editor: Jo Theedom
Publishing Assistant: Jennifer Prytherch
Developer: Charlie Wilson
Copy Editor: Christine Lea
Technical Editors: Howard Berger, MD, Cory Newman, PhD, and Dr Daniel McQueen BMedSci MBBS MRCP MRCPsych
Publisher: Jason Dunne
Executive Project Editor: Daniel Mersey
Executive Editor: Samantha Spickernell
Cover Photos: Dimitri Vervitsiotis/GettyImages
Cartoons: Ed McLachlan
Composition Services
Project Coordinator: Lynsey Stanford
Layout and Graphics: Reuben W. Davis
Indexer: Ty Koontz
Foreword
Have you ever had a tune playing over in your mind that you couldn’t get rid of? No matter how hard you tried, it kept coming back? Now imagine that what’s going round and round in your head is not a tune, but a thought such as: I’m no good, I’m a failure; people would be better off without me. Very soon, you’d feel under attack, exhausted by trying to fight it off. You’d find you couldn’t concentrate on anything else. You’d feel guilty and totally defeated, uninterested in life, and unresponsive to your family and friends’ attempts to get you to feel better.
If you have felt like this, you’ll know the agony of such mental pain. You’re not alone. This is depression, and it affects 5 per cent of the population at any one time. It seems to be becoming more common. Fifty years ago, people were most likely to suffer their first major episode of depression in late middle age. Now we find serious depression can strike much earlier: in late teenage and early adulthood. What is more, once a person has been depressed once, there is a risk of the depression returning in the next few months or years, even after a period when it seems to have gone away for good.
What can we do about it? Years ago, it was thought that there were only two approaches to dealing with depression: antidepressant pills, or long-term analytic psychotherapy.But over the last thirty years things have changed.
First, there is a larger range of medication available to choose from, and the pills have become kinder, with fewer side-effects.
Second, there has been a revolution in psychological treatment.Newer, briefer ‘talking therapies’ such as cognitive and behavioural therapies have been developed. They’ve been found to be as effective as medication. What’s more, the effects of these new psychological treatments last; they prevent you becoming depressed again long after you have stopped coming to therapy.
This book provides a much-needed map to these new ways of approaching depression. Written by experts for everyone, it gives you an excellent guide to the most up-to-date approaches to depression and shows how you can weave your own therapy. Drawing on the latest research, the authors act as trusted guides: with gentleness and good humour, they take us by the hand and explain without preaching, guide without forcing.
This book can be read, but, more importantly, it can also be used.
It offers you a new way to think about yourself, other people and the world around you. It offers many alternatives to fighting endlessly with the thoughts that go round in the head. It offers freedom.
Mark Williams, Professor of Clinical Psychology, University of Oxford.
Author of The Mindful Way Through Depression
Introduction
World-wide research shows that the number of people suffering from depression is increasing alarmingly. Depression is now so common that one in five people suffer from it at some point in their lives. Yet depression’s still stigmatised, with sufferers often afraid to tell families and friends, let alone their employer.
Everyone gets overwhelmed sometimes, but when you descend into depression, the level of misery can feel unprecedented. It can take an inordinate effort to admit to the problem and accept help. But if you choose to admit you have depression and try to combat it, we trust you’ll be amazed by the level of support you receive.
Of course, the million-dollar question is ‘What can I do about depression?’. Thankfully, this book shows you that the answer is . . . LOADS!
About This Book
We have two primary goals in writing this book. First, we want you to understand the nature of depression. Understanding depression makes the idea of dealing with it less frightening. Second, we present what you’re probably most interested in discovering – how to overcome your depression or help someone you care about who has depression.
We leave no stone unturned in our quest to bring you every possible means for battling depression. We draw strategies for defeating depression from the fields of medicine and psychotherapy. We tell you about the newest arsenal of medications that can combat depression. We show you how focusing on your overall health with exercise and nutrition can pay off. Plus, we extract elements from the psychotherapeutic approaches that have stood up to the tests of rigorous research and been verified as highly effective treatments for depression. These approaches include:
Behaviour therapy
Cognitive therapy
Interpersonal and relationship therapy
Then we go one step further. We turn to the new field of positive psychology for ideas on navigating your way from feeling good again to feeling even better. We want you to make your life more joyful and more meaningful.
Overcoming Depression For Dummies offers you the best advice available based on scientific research. We believe that, if you practise the techniques and strategies we provide in this book, you’ll very likely feel better. For many people, this book may be a complete guide for defeating mild to moderate depression. Numerous studies show that self-help often works.
However, depression frequently needs more care and attention than you can receive through self-help. If your depression significantly hinders your ability to work or play, you need to get professional help. No book can completely replace therapy. Start by seeing your family doctor. If you’re seeing a therapist or counsellor, you may find that OvercomingDepression For Dummies can help augment your therapy. Be sure to discuss that possibility with your therapist. Depression can be conquered; please don’t give up.
A Note to Our Depressed Readers
We’re keenly aware of the pain and profound despair you may be experiencing. Your sense of humour is probably depleted. With this book, we attempt to lighten a sombre subject with titbits of humour. Some of you may take offence with our attempts or even feel diminished or discounted by this decision. We can understand that reaction. At the same time, your long-term goals need to include rediscovering laughter. Thus, we hope you can try to take our occasional use of wit in the manner we intend it – as another way to help you lift yourself out of the fog of depression.
In addition, we realise that the title OvercomingDepression For Dummies may seem offensive to some, especially because when people are depressed, they’re prone to make negative, personalised interpretations (see Part II for more information on this topic). However, we assure you that the content of this book is as serious and in-depth as any book on depression. The For Dummies format simply enables us to present important material in easily digestible segments. We leave it up to you to determine whether we succeed in doing so.
Conventions Used in This Book
In this book, we avoid the use of professional jargon as much as possible. When we occasionally find it necessary to use a technical term, we pop it in italics so that you can easily spot it, and then we clearly define that term. In addition, recognising that there are a number of useful resources available on the Internet, we put web addresses in monofont.
We also include numerous stories to illustrate the information and techniques we present. The people you read about aren’t real; however, they represent composites of the many wonderful people we’ve known and worked with over the years. We use an Anecdote icon to indicate where these stories appear in the text.
Finally, if you’re reading this book because you want help in defeating your own depression, we recommend that you purchase a notebook. Use that notebook to write out the exercises we present throughout the book. We call these exercises Antidepression Tools and highlight them with an icon. Use your notebook often and reread what you’ve written from time to time.
Foolish Assumptions
Who’d want to read this book? We assume, perhaps foolishly, that you or someone you care about suffers from depression. We also figure that you want to banish depression from your life. Finally, we imagine that you’re curious about a variety of helpful strategies that can fit your lifestyle and personality. If these descriptions strike a chord, then this book is for you.
How This Book Is Organised
We organise OvercomingDepression For Dummies into 7 parts and 22 chapters. Here’s a little about each part.
Part I: Discovering Depression and Designing Defences
Chapter 1 explores the costs of depression in economic, social, and emotional terms. We describe what depression looks like in various people. Finally, we provide an overview of the best means for treating depression. In Chapter 2, we cover the difference between the various forms of depression. Furthermore, we explain the difference between grief and depression. Chapter 3 shows you how to find the motivation for taking charge of your own depression. And Chapter 4 tells you how to find and get professional help.
Part II: Seeing Things More Clearly: Cognitive Therapy
More studies support the value of thought therapy (cognitive therapy) for the treatment of depression than any other psychotherapy. Part II shows you how certain habitual ways of thinking can be a major contributor to depression. The chapters in this part combine to give you a large toolbox of techniques for changing these dark, distorted thoughts into realistic appraisals of yourself, your world, and your future. You can see that this transformation isn’t based on rationalisation or self-deception. Rather, you discover how to subject your thoughts to reasoned scrutiny based on logic and evidence.
Part III: Actively Combating Depression: Behaviour Therapy
When you feel overwhelmed by depression, you likely find yourself disengaging from everyday life. You start doing less and less as you put off tackling even slightly disagreeable tasks. Of greater concern, previously enjoyable activities seem dull, bland, and devoid of pleasure. Part III shows you how to short-circuit ‘do-nothingism’ and slowly regain confidence and joy. We give you a mental boost to get moving again through exercise and rediscovering healthy pleasures.
Part IV: Adjusting to Changing Relationships
Clinical trials of interpersonal therapy demonstrate the value of addressing the relationship side of depression. Depression has a way of disrupting relationships with friends, family, partners, and other loved ones. And relationship problems can worsen depression. Part IV extracts crucial elements from interpersonal therapy and provides additional ideas for handling relationship difficulties that can increase depression. We cover issues such as communicating in healthy ways and coping with loss and grief.
Part V: Full-Bodied Assault: Biological Therapies to Fight the Physical Foe
Pharmaceutical companies have invested billions of dollars into developing a wide range of antidepressant medications. We review these medications, from the earliest to the most recent, and give you important information regarding their effectiveness and side effects. We also give you some tools for helping make the decision as to whether or not medications make sense for you and your depression. Finally, we explore the role of herbs, supplements, and nutrition in alleviating depression and review a few alternative treatments for depression, such as light therapy.
Part VI: Life After Depression
We have every reason to believe that the information in the first five parts, perhaps in conjunction with professional help, will lift you out of your depression. But what do you do next? Part VI tells you how to deal with possible relapses in the future. We tell you how to reduce the likelihood of such slips and how to deal with them if they do occur. Next, we discuss a new approach called mindful acceptance that has recently been found to be very helpful for reducing depression relapse.
We then turn to the field of positive psychology for ideas on how to further enhance your life. We want you to feel better than good again, so we lay out strategies for enhancing your sense of well-being through a sense of purpose and connectedness.
Part VII: The Part of Tens
If you want quick ideas on how to deal with a low mood, you can find them here. Then we show you ten ways to help your kids if they get depressed. We conclude with ten ways to help a friend or partner overcome depression.
Icons Used in This Book
Throughout this book, we use icons in the margins to quickly point out different types of information. Here are the icons you’ll see and a few words about what they mean.
Helpful stories and case-studies about people we’ve known and worked with over the years.
This icon alerts you to an exercise you can use to hammer away at or discover more about your depression.
As the name of this icon implies, we don’t want you to forget the information that accompanies it.
This icon emphasises pieces of practical information or bits of insight that you can put to work.
This icon appears when you need to be careful or seek professional help.
This piece of art alerts you to information that you may find interesting, but skipping it won’t put you at a disadvantage in the battle against depression.
Where to Go from Here
Most books are written so that you have to start on page one and read straight through. But we wrote OvercomingDepression For Dummies so that you can use the detailed Table of Contents to pick and choose what you want to read based on your individual interests. Don’t worry too much about reading chapters and parts in any particular order. Read whatever chapters apply to your situation. However, we suggest that you at least skim Part I, because it contains a variety of fascinating facts as well as important ideas for getting started.
In addition, the more severe your depression, the more we urge you to start with Chapter 3 and continue with Part III. These chapters contain a variety of ways for overcoming the powerful inertia that keeps severely depressed people from taking action. After you read those chapters, feel free to continue picking and choosing what you want to read.
Part I
Discovering Depression and Designing Defences
In this part . . .
Discover the symptoms of depression and identify whether you or someone you care about may be depressed. We tell you about depression worldwide. And we explain the different forms of depression.
Defeating depression’s no walkover. Many obstacles block the path. We identify these blocks and show how you can get past them. In this part, we also provide an overview of the various treatments for depression, and reveal how to obtain the best possible help.
Chapter 1
Understanding and Overcoming Depression
In This Chapter
Looking at depression
Understanding what causes depression
Figuring out the price
Treating depression
Life after depression
Depression can feel like being locked away in a prison. Feeling frightened, alone, miserable, and powerless, you can find yourself withdrawing into a shell. Hope, faith, relationships, work, play, and creative pursuits – the very paths to recovery all seem meaningless and impossible. Like a cruel punishment, depression imprisons the body, mind, and soul.
Though depression may feel isolating and inescapable, we have a set of keys for unlocking the prison door. You may find that the first key you try works, but usually the door is double locked, and opening it needs a combination of keys. We’re here to help, and have a pretty impressive bunch of keys for you to try out, taking you from darkness into the light.
In this chapter, we explain the difference between sadness and depression. Next, we show you how to recognise depression across a range of different people. We work out the costs of depression in terms of health, productivity, and relationships and tell you about the treatment options for depression. And finally, we offer you a glimpse of your new life, beyond depression.
Understanding Your Level of Well-Being
But if there was a magic cure for depression, would that be the whole answer? Surprisingly not. Increasingly, we are becoming aware that people who all score zero on a traditional depression rating scale, (i.e. no depression) can nonetheless be in hugely differing emotional states, from just ticking over, to achieving real fulfilment, satisfaction, and happiness. If we see happiness and depression as opposite ends of one continuum, then moods can go beyond depression. We can use just one questionnaire not only to rate presence or absence of depression, but also life satisfaction/well-being. Professor Stephen Joseph and his colleagues developed a very useful self-report questionnaire which builds on this idea to assess the spectrum of well-being, which is shown below. Take a few minutes to complete the questionnaire if you wish to understand your level of well-being.
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
Lesen Sie weiter in der vollständigen Ausgabe!
