Overcoming Depression One Step at a Time: The New Behavioral Activation Approach to Getting Your Life Back

by Michael E. Addis, Christopher Martell

What if depression weren’t a disorder occurring on its own but was rather a kind of signpost pointing at tangible things you needed to change in your life? This would radically alter not only the way you think about depression but also the strategies you’d use to overcome it.

Behavioral activation therapy is built on this powerful, insightful assumption. Its techniques offer fast, effective relief from depression by guiding you to make positive and rewarding changes in your life. This simple, profound process reconnects you to the naturally occurring rewards of a well-lived life, which are powerful antidotes to feelings of depression.

The workbook’s engaging exercises create a structured framework in which you are encouraged to focus on those activities that will inspire you with feelings of pleasure, mastery, and engagement. Learn to develop a list of enjoyable activities or activities you need to engage in as a part of a normal and satisfying life. Begin with the easiest (or sometimes, the most indispensable) activities on your list, and learn how to tackle them one by one.

This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.

Genres: Self Help, Psychology, Mental Health, Nonfiction, Counselling, Health

188 pages, Paperback

First published September 15, 2004

Reviews

[Mariel]

My first self-help book. I skimmed the examples (guy is laid off from work. He feels better when exercising and not so much when complaining, etc.) and cherry-picked for what I'm ready to work on right now. I know it doesn't help to numb with entertainment and leave problems to fester into even bigger problems. That said, I still don't want to deal with spending all day and funds on auto problems. I haven't bothered to fix my broken car a/c since 2007, for example (and I live in Florida). This is definitely one of my personality hurdles that I slump down at the mole hill and make into where sherpas are never seen again. 'Overcoming Depression One Step At A Time" is a workbook and there's parts in there to write stuff like that in it. In theory, because while I did do laundry (I hate laundry!), I didn't record said laundry doing. There's an example about the chick overwhelmed by how much laundry there is so she doesn't do it. That's me too. For the book to work I'm supposed to write that down and then do something about it. I'm going to do the small stuff first. I know that spending ALL DAY reading blogs about exotic pets (they always write judgmental stuff about other people. Dude, you're the one with the fox living in your house! Wait, I never looked up if anyone had pet armadillos....) eventually leads to "My day off is over and I feel sick from looking at a tiny bright screen all day". Thanks workbook! I should go on a walk with my dog instead. I do know this stuff works in theory. It might end up being a temporary jolt of self awareness (keeping a journal would be the same thing as the day-to-day spreadsheet meant to demonstrate which activities are toxic to your mood). It really isn't a bad idea that your own behavior patterns get in the way. I get down in the dumps for lots of reasons but as far as mindlessly filling the days it could help. 'Overcoming Depression' has a lot of examples about hypothetical people filling their void with TV. Uh oh. I often sigh longingly for when I was binge watching Poirot last year. Okay, the last episodes about a self-righteous Catholic Poirot weren't so good. I wanted the killers to get away with it a lot of the time too. But it was the cutest thing ever when Poirot gives in to gobbling fish and chips. If all of my distractions were good ones I still think I'd be happy.... 'Overcoming Depression' wants me to solve my problems. I know that watching ducks makes me feel good. I'm going to try the part of not complaining and thinking negative thoughts first. I was already doing that, or more honestly I meant to do that. I have stopped putting myself down as much in the last year so there is that.

For some reason I keep thinking about dieting. I've never really dieted but still. I think they say not to binge eat and there's probably some equivalent of not beating yourself up about eating ice cream or not paying attention to that you're even eating ice cream so you don't enjoy it at all. Pay attention to what you eat, how much you eat, etc. etc. If you hate yourself over it then it is self defeating self medication. Self awareness is hard to keep up so I guess that's where a workbook format could come in handy (a journal is cheaper, though, and if you have to print multiple sheets you really are better off just getting a dang journal).

[Delwyn · Rating 4 out of 5]

Read this as part of my CBT training. It is a good self help book using Behavioural Activation for depression. It explains the concepts well, is easily readable, easy to understand and gives good exercises to enable people to reactivate themselves.

[Tarmo Pungas · Rating 3 out of 5]

Read about two thirds of this, skimming/skipping some parts. It was definitely interesting and I remember thinking "this makes a lot of sense", but then having trouble actually applying any of that knowledge in practice.

[Amelia]

Supposedly notable for its discussion of a "depressogenic environment"

[Bailey Olfert · Rating 3 out of 5]

Much of the same information as other sources, but a few "new" concepts that I need to learn made this workbook worthwhile. Notably: your mood does not need to dictate your behavior.

[John Carlsson · Rating 4 out of 5]

Bra bok om hur man aktiverar sig för att må bättre vid depression. Bra övningar och intressant tankeväckande text.