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The 10 Best-Ever Depression Management Techniques: Understanding How Your Brain Makes You Depressed and What You Can Do to Change It by [Margaret Wehrenberg]

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Margaret Wehrenberg

The 10 Best-Ever Depression Management Techniques: Understanding How Your Brain Makes You Depressed and What You Can Do to Change It Kindle Edition

by Margaret Wehrenberg (Author) Format: Kindle Edition

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A strategy-filled handbook to understand, manage, and conquer your depression, modeled after its best-selling counterpart on anxiety.

Why is depression one of the most pervasive of all mental health complaints? What makes the lethargy, mental rumination, loss of concentration, unassuageable negativity, and feelings of inadequacy so stubbornly resistant to treatment and so hard to shake off? What can you do to alleviate your symptoms and move in the direction of full recovery?

In order to answer these questions, Margaret Wehrenberg explains, you must first understand your brain. Drawing on cutting-edge neuroscience research presented in a reader-friendly way, Wehrenberg skillfully describes what happens in the brain of a depression sufferer and what specific techniques can be used to alter brain activity and control its range of disabling symptoms. Containing practical, take-charge tips from a seasoned clinician, this book presents the ten most effective strategies for moving from lethargy into action, taking charge of your brain, and breaking free from depression to find hope and happiness.

Length: 313 pages	Word Wise: Enabled	Enhanced Typesetting: Enabled
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In steps that are both clear and scaled for easily attainable victories, Wehrenberg extends a hand to those without the recourse of clinical therapy.—Booklist

C]hock full of options, techniques, and information to assist a depressed person in understanding every aspect of their disorder. . . . Wehrenberg has successfully linked the world of prescription medications with the world of behavioral psychotherapy so that both are affirmed and everyone is more informed. The more I read of this book, the more I liked it and found it useful, because it stretches the usual ways of thinking to include, rather than exclude, helpful options.—The Milton H. Erickson Foundation Newsletter

[A] thoughtful book that provides immediate help for people suffering from depression. I highly recommend it.—Daniel G. Amen, MD, author of Change Your Brain, Change Your Life

A well-researched book with clearly-written brain science for the non-scientist. Its life-changing, self-motivating techniques, many of which can be practiced outside the treatment room, will benefit anyone who suffers from depression and everyone who treats them. The appendix of practices alone is worth the price!—Amy Weintraub, author of Yoga for Depression

Wehrenberg helps the reader remove self-blame for their condition and get on with the necessary changes they need to implement in order to feel better…[W]ould be useful to both patients and therapists. An uplifting, life-changing read.—WellBeing Magazine (AU) --This text refers to an alternate kindle_edition edition.

About the Author

Margaret Wehrenberg, Psy.D., is a licensed psychologist in private practice, a popular public speaker, and international anxiety coach. She is the author of The Anxious Brain, The 10 Best-Ever Anxiety Management Techniques, and The 10 Best-Ever Depression Management Techniques. She lives in St. Charles, Missouri. --This text refers to an alternate kindle_edition edition.

Product details

ASIN : B004EHZLSG
Publisher : W. W. Norton & Company; Illustrated edition (Feb. 14 2011)
Language : English
File size : 1500 KB
Text-to-Speech : Enabled
Enhanced typesetting : Enabled
X-Ray : Not Enabled
Word Wise : Enabled
Print length : 313 pages

Best Sellers Rank: #522,920 in Kindle Store (See Top 100 in Kindle Store)
- #404 in Depression (Kindle Store)
- #408 in Clinical Psychology (Kindle Store)
- #1,093 in Mood Disorders (Books)

Customer Reviews:
56 ratings

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Top reviews from Canada

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Diane Foote

The 10 Best-Ever Depression Management Techniques: Understanding How Your Brain Makes You Depressed and What You Can Do to Chang

Reviewed in Canada on January 27, 2014

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The 10 Best-Ever Depression Management Techniques: Understanding How Your Brain Makes You Depressed and What You Can Do to Change It

I have a chemical imbalance which have caused anxiety, severe depression and panics. The worst I have to deal with is the depression that I have had for over 20 years.

This is an excellent book and very interesting to read. I really don't know if I would say these are the 10 Best-Ever Depression Management Techniques but they sure can't hurt to try. I have been to many group and most talk about the same way, as in this book, on ways to deal with depression. So I can't disagress with the techniques but some techniques work one all people with depression.

This book is a great book and I am re-reading it again once I finish some other stories on my eReader.

One person found this helpful

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Karen Murray

Reviewed in Canada on August 1, 2015

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Excellent book that was recommended by my councillor. It really helped me pin down one of the causes of my depression.

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Fergusmax Sells Stuff

Five Stars

Reviewed in Canada on August 25, 2015

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Perfect

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Sarah

Interesting Science, Good Techniques

Reviewed in Canada on May 8, 2014

While some of the techniques weren't interesting to me, the introductory scientific explanations were fascinating. There was a really good understanding of areas authors of overlook, such as dealing with isolation as an introvert.

I wrote a little summary on my bog at conscientiousintrovert.wordpress.com that follows:

1.Identify Triggers, Plan New Responses
2. Start Where You Already Are: Record strengths and how you use them, rating degree of pleasure
3. Cool Down Burnout: get a buddy to choose changes i.e. sleep and self-care, and monitor progress
4. Mobilize Your Energy
5. End Isolation
6. Balance Your Life
7. Prevent Destructive Behavior
8. Broaden Your Perspective
9. Increase Flexibility
10. Learn to Live Fully

Types of depression may be related to their underlying history:

Intense despair often associated with serious loss, i.e. early life adversity. This may be a consequence of attachment problems or abuse.
Helplessness and rumination often associated with traumatic stress requiring resolution of memory later than childhood like an accident.
Exhaustion and isolation often associated with chronic stress requiring change in the situation. This can be hard to shake from depletion of critical neurotransmitters.
Endogenous depression often associated with low motivation for recovery and limited pleasure in life. This type of depression is genetic and neurobiological. Sufferers complain of low cognitive energy, persistently negative mood, and irritability. “There is a tendency to be passive and hard to motivate.”

When Serotonin is Too Low

Negativity, worry, sensitivity to threat from activity in the amygdala
Poor planning, unable to push negativity away or find a positive frame, loss of emotional control or affect regulation, inability to feel satisfied from activity in the prefontal cortex
Poor impulse control, irrational responses to problems from activity in the orbitofrontal cortex
Ruminating worry and inflexible attitude from activity in anterior cingulate gyrus
When norepinephrine is too high, it leads to inner jitteriness, tension, hyper-vigilance, perfectionism, and chronic stress. If it is too low, symptoms are physical and mental lethargy and sluggishness.

When dopamine is too high, symptoms are perfectionism, overfocus on details, and too much stress response to subsequent memory. If it is too low, it may mean loss of interest or pleasure, low motivatio, and low energy.

If there is GABA and Glutamate imbalance throughout the brain, symptoms are agitation that exacerbate other problems, such as pain perception. Excess glatamate in the hippocampus can mean impaired memory while excess in the amygdala might result in oversensitivity and excess negativity.

“Although neurotransmitter imbalances underlie all types of depression, in endogenous depression, those imbalances themselves are the trigger … Therefore, the way of responding differently to this trigger is to consciously override that biochemically determined low energy by entering into positive neural networks … by purposefully thinking positive, optimistic thoughts taht will boost your motivation to do something different.”

Sample Strategies

Improve satisfaction: review what went right
Consciously shift away from negativity: “I can think what I want and I want to think I have many good traits”
Make a “to do” list of simple, productive activities as distraction: music, movie, game…
Plan to get what you want instead of planning to be hurt and hopeless, just face it when it happens
Do more of what gives you energy: inspirational reading, walking outside, etc. and cut back on energy drainers
Turn “I can’t” into “I won’t” because your actions and thought are in your own control
You don’t have to like what you choose to do if there are good reasons to keep on doing it (until you get something better)
Take a break from the problem for 10-20 minutes
Utilize your future energy: pick a small task; create vivid image of how you’ll feel when it’s done; focus on the outcome; do the task; pay attention to the relief or pleasure after it’s done
Time unpleasant tasks
Exercise 5-7 days a week for 25-45 minutes at 70% of maximum heart rate i.e. brisk walking
Make appointments for contact, i.e. tell someone you’ll call to chat at a specific time
Break your routine and don’t spend all day doing one thing
Plan to do one thing different in order to interrupt pattern of behavior for a new path

4 people found this helpful

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Top reviews from other countries

V. Lee

Best book for anyone experiencing depression

Reviewed in the United Kingdom on March 9, 2017

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This book is great. I found it easy to dip in and out of. The first chapter explains how different neurotransmitters affect depression and what types of antidepressants can treat it. The book also looks at things such as identifying your strengths, common mistakes people make such as comparing themselves to others and being too hard on themselves. It also discusses the tunnel vision of depression where a person can't see anything positive and they don't notice positive things. The book gives advice on dealing with anger and learning how to be positive and on how to accept our feelings. This is great for anyone. This book gives you hope that things can change and you won't feel the same for ever. It is possible to learn coping strategies.

One person found this helpful

Chris

Thumbs Up!

Reviewed in the United Kingdom on May 16, 2016

Verified Purchase

Excellent book for such an awful topic, gives great ideas and insights

One person found this helpful

Louise Lousettis

Title lives up to it's name 100%

Reviewed in the United States on June 22, 2017

Verified Purchase

I have a lot of these books and this is better - concise and encouraging. The best is that I have seen tips here that I have seen nowhere else and I have read and skimmed soooo many books, websites, etc.

It might not be for everyone - it is a bit scientific and there are no little stories about "Jane was having problems concentrating because she lost and her mother had just been diagnosed with Alzheimer's...." (Nothing at all against these awful things) Also, there are also no questions to answer, like fill in the line to this question....

This book has concrete tips. It is divided well into sections throughout that are not more than 2 pages each. So it is readable.

But the most important for me that it had new advice!!! Imagine that! Go for it!

Have a good day.

10 people found this helpful

caver

Very insightful tips for keeping depression at bay

Reviewed in the United States on June 13, 2016

Verified Purchase

This book has extremely helpful ways to try to keep depression at bay. If you are an extremely depressed individual, you may not have the energy or will to pick up the book and read, but if you think you could devote some time to reading, it may prove to be very helpful

16 people found this helpful

NDSUWAYNE

Four Stars

Reviewed in the United States on April 26, 2017

Verified Purchase

Good book

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