Overcoming Depression and Low Mood: A Five Areas Approach PDF
Preview Overcoming Depression and Low Mood: A Five Areas Approach
Overcoming Depression and Low Mood A Five Areas Approach This page intentionally left blank Overcoming Depression and Low Mood A Five Areas Approach Third Edition Dr Chris Williams MBChBBScMMedSCMD FRCPsychBABCPAccreditedCBTpractitioner Senior Lecturer and Honorary Consultant Psychiatrist, Section of Psychological Medicine, Faculty of Medicine, University of Glasgow, UK Helping you to help yourself www.livinglifetothefull.com www.fiveareas.com FirstpublishedinGreatBritainin2001byArnold Revised2002 Secondedition2006 Thisthirdeditionpublishedin2009byHodderArnold,animprintof HodderEducation,anHachetteUKcompany,338EustonRoad,London NW13BH http://www.hoddereducation.com ©2009DrChrisWilliams Allrightsreserved.ApartfromanyusepermittedunderUKcopyrightlaw, thispublicationmayonlybereproduced,storedortransmitted,inany form,orbyanymeanswithpriorpermissioninwritingofthepublishers orinthecaseofreprographicproductioninaccordancewiththetermsof licencesissuedbytheCopyrightLicensingAgency.IntheUnitedKingdom suchlicencesareissuedbytheCopyrightLicensingAgency:Saffron House,6–10KirbyStreet,LondonEC1N8TS. Clinical/TeachingLicence: Permissionisgivenforcopiestobemadeofpagesprovidedtheyare forthesoleuseofthepurchaserfortheirownpersonaluse,andin thecourseoftheirnormalbusiness(includingasaprofessional therapisttoclientbasis).Thecontentmaynotbereproducedon websitesoremailedtootherswithoutpermission.Pleasenote:ina clinicalserviceeachpractitionerusingtheworkbooksmusthavetheir ownpersonalcopyofOvercomingDepressionandLowMood.For reproductionforanyotherpurpose,permissionmustfirstbeobtained inwritingfromthepublishers. HachetteUK’spolicyistousepapersthatarenatural,renewableand recyclableproductsandmadefromwoodgrowninsustainableforests. Theloggingandmanufacturingprocessesareexpectedtoconformtothe environmentalregulationsofthecountryoforigin. Whilsttheadviceandinformationinthisbookarebelievedtobetrueand accurateatthedateofgoingtopress,neithertheauthorsnorthe publishercanacceptanylegalresponsibilityorliabilityforanyerrorsor omissionsthatmaybemade. BritishLibraryCataloguinginPublicationData AcataloguerecordforthisbookisavailablefromtheBritishLibrary LibraryofCongressCataloging-in-PublicationData AcatalogrecordforthisbookisavailablefromtheLibraryofCongress ISBN978-0-340-98605-9 12345678910 CommissioningEditor:PhilipShaw ProjectEditor: AmyMulick ProductionController: KarenDyer CoverDesign: HelenTownson Typesetin11/14ptFrutigerLightbyPantekArtsLtd.,Maidstone,Kent PrintedandboundinMalta Whatdoyouthinkaboutthisbook?OranyotherHodderArnoldtitle? Pleasevisitourwebsite:www.hoddereducation.com [email protected] PleasevisittheFiveAreawebsite(www.fivearea.com)formore informationabouttherangeofFiveAreasresources. New ways of accessing the workbooks Electronic(PDF)versionsoftheworkbooksareavailablefromthepublisherfor restrictedaccessonpassword-protectedhealthservicecomputerserversto allowhigh-qualitycopiesoftheworkbookstobeprintedoffbyadefined numberofpractitionersorpatients/clients. Buyingthebooksinbulk:Bulkcopiesofthebookareavailableatdiscountedrates directfromthepublisher. Totakeadvantageofthesereducedratespleasecontact:JaneMacRae,Sales DevelopmentManager,HodderEducation,338EustonRoad,LondonNW13BH. Tel:+44(0)2078736146,email:[email protected] This page intentionally left blank Contents Introduction ix Part 1 Understanding why you feel as you do Starting out ... and how to keep going if you feel stuck 3 Understanding why you feel as you do 19 Part 2 Making changes Making changes to do with people and events Practical problem solving 51 Being assertive 77 Building relationships with your family and friends 93 Information for families and friends – how can you offer the best support? 111 Making changes to behaviours and activity levels Doing things that boost how you feel 137 Using exercise to boost how you feel 173 Helpful things you can do 189 Unhelpful things you do 213 Overcoming anxiety and avoidance 241 Making changes to negative and upsetting thinking Noticing and changing extreme and unhelpful thinking 271 Making changes to things that affect your bodily well-being Overcoming sleep problems 299 Alcohol, drugs and you 319 Understanding and using anti-depressant medication 335 Making changes for the future Planning for the future 347 This page intentionally left blank Introduction WelcometoOvercomingDepressionandLowMood:AFiveAreasApproach.Thisbookis designedtoactivelyhelpyou: (cid:2) Learnimportantinformationabouthowdepressioncanaffectyourlife. (cid:2) Workoutwhyyouarefeelingasyoudo. (cid:2) Learnandpractisesomeprovenpracticalskillstohelpchangehowyoufeel. Byfollowingtheclearlydescribedpracticaltoolsintheseworkbooks,youcanmake helpfulchangestoyourlife. Who are the workbooks for? Youmaybeusingtheworkbooksforyourself,orperhapsyouareaclosefriendorfamily memberwantingtoknowmoreaboutdepressionandhowtohelp.Manyhealthcare practitionersalsousetheworkbooksinthisseriestosupportthosetheyworkwith. Self-helpapproachescanbeusedbypeoplewithproblemsrangingfrommild distressthroughtomoreseveredepression.Thekeythingisthatyoufeelabletouse thematerialsandwanttousethisapproach. Using the workbooks Thecourseinvolvesreadingthecourseworkbooksandalsoworkingonproblemsby puttingintopracticethethingsyouarelearning.Pickingtherighttimetodothecourse isimportant.Forexample,ifyourconcentration,energyormotivationlevelsarefar lowerthanusual,youmayfinditveryhardtokeepyourmindonthingsortomake changes.Otherapproachessuchasanti-depressantmedicationsmaybemore appropriatefirst–allowingyoutocomebacktousetheworkbooksatatimewhenyou areabletogetthemostfromthem.Ifyoufindthatyoustruggletousetheworkbooks, oryoufeelworseasyouworkthroughthem,pleasediscussthiswithyourdoctoror otherhealthcarepractitioner.Thecourseisnotmeanttoreplacegettingtherightlevel ofsupportformoreseverementalhealthproblems. Which workbook should you use first? Thereisnorightorwrongwaytousetheworkbooks.Manypeoplefindithelpfulto firstreadthetwoworkbooksinPart1(StartingoutandUnderstandingwhyyoufeelasyou do).Thisisbecausetheseworkbooksgiveyouanoverviewoftheapproach. WorkingthroughtheseworkbookswillalsohelpyoutodecidewhichoftheMaking ChangesworkbooksinPart2ofthebookyoushouldread.Youcanuseasmanyoras fewworkbooksinthecourseasyouwish.Youwillfeelmostmotivatedtotrytomake changesifyouusetheworkbooksthattackleproblemsyouhavenoticedinyourlife andthatyouwanttochange. OvercomingDepressionandLowMood:AFiveAreasApproach ©DrChrisWilliams(2009)
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