《克服抑郁症》(Overcoming Depression For Dummies)文字版[PDF]
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| 《克服抑郁症》（Overcoming.Depression.For.Dummies）文字版.pdf | 7.84 MB |
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电驴资源简介
| 资源介绍 |
| 语言: 英文 |
| 地区: 美国 |
| 图书fenlei: 健康/两性 |
| 中文名: 克服抑郁症 |
| 发行时间: 2008年 |
| 原名: Overcoming Depression For Dummies |
| 资源格式: PDF |
| 版本: 文字版 |
简介:  内容简介： 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 by John Wiley & Sons, Ltd The Atrium Southern Gate Chichester West Sussex PO19 8SQ England E-mail (for orders and customer service enquires): cs-books@wiley.co.uk Visit our Home Page on www.wiley.com Copyright © 2008 John Wiley & Sons, Ltd, Chichester, West Sussex, England Published by John Wiley & Sons, Ltd, Chichester, West Sussex All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except under the terms of the Copyright, Designs and Patents Act 1988 or under the terms of a licence issued by the Copyright Licensing Agency Ltd, Saffron House, 6-10 Kirby Street, London EC1N 8TS, UK, without the permission in writing of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Ltd, The Atrium, Southern Gate, Chichester, West Sussex, PO19 8SQ, England, or emailed to permreq@wiley.co.uk, or faxed to (44) 1243 770620. Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE CONTENTS OF THIS WORK ARE INTENDED TO FURTHER GENERAL SCIENTIFIC RESEARCH, UNDERSTANDING, AND DISCUSSION ONLY AND ARE NOT INTENDED AND SHOULD NOT BE RELIED UPON AS RECOMMENDING OR PROMOTING A SPECIFIC METHOD, DIAGNOSIS, OR TREATMENT BY PHYSICIANS FOR ANY PARTICULAR PATIENT. THE PUBLISHE, THE AUTHOR, AND ANYONE ELSE INVOLVED IN PREPARING THIS WORK MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. IN VIEW OF ONGOING RESEARCH, EQUIPMENT MODIFICATIONS, CHANGES IN GOVERNMENTAL REGULATIONS, AND THE CONSTANT FLOW OF INFORMATION RELATING TO THE USE OF MEDICINES, EQUIPMENT, AND DEVICES, THE READER IS URGED TO REVIEW AND EVALUATE THE INFORMATION PROVIDED IN THE PACKAGE INSERT OR INSTRUCTIONS FOR EACH MEDICINE, EQUIPMENT, OR DEVICE FOR, AMONG OTHER THINGS, ANY CHANGES IN THE INSTRUCTIONS OR INDICATION OF USAGE AND FOR ADDED WARNINGS AND PRECAUTIONS. READERS SHOULD CONSULT WITH A SPECIALIST WHERE APPROPRIATE. THE FACT THAT AN ORGANIZATION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. NO WARRANTY MAY BE CREATED OR EXTENDED BY ANY PROMOTIONAL STATEMENTS FOR THIS WORK. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR ANY DAMAGES ARISING HEREFROM. For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport How to treat depression . Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. 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 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 sideeffects. 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 ofThe 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! treatment resistant depression, can it be helped |
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目录: Overcoming Depression For Dummies® Table of Contents 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 © Running Through the Routes ® Letting go Thinking visually Permitting playfulness Listing all your options Investigating Outcomes (I) Committing to a Choice © 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 |