What is a really good self-help book for anger and depression?
- Anonymous1 decade agoFavorite Answer
Read: "Lift your mood now." by John D Preston, Psy.D. 2001, New Harbinger Publications, Inc., 5674 Shattuck Avenue, Oakland. CA 94609 http://www.amazon.com/ may be worth trying for this. I have read many books on depression, but if there is a better, more easily read, and one which is easier to implement quickly, I haven't yet found it. Depression: I suggest: (1.) Take 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or grapefruit, or their FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it. (2.) Work up slowly to at least 20 minutes minutes of exercise, daily, or 30 - 60 mns, 5 times weekly. Too much exercise can cause stress, which isn't wanted when dealing with depression. (3.) Occupational therapy (keeping busy allows little time for unproductive introspection, and keeps mental activity out of less desirable areas of the brain). (4.) Use daily, one of the relaxation methods in sections 2, 2.c, 2.i, or 11, and/or yoga, Tai Chi, and/or the EFT, in sections 2.q, 2.o, and section 53, at http://www.ezy-build.net.nz/~shaneris whichever works best for you. (5.) Initially, at least, some form of counselling, preferably either Cognitive Behavio(u)ral Therapy, or Rational Emotive Behavio(u)ral Therapy. (6.) As options, if desired, either a known, effective herbal remedy, such as St. John's wort, or supplements, such as SAMe, taken with a vitamin B complex which is certified as being 100% of natural origin, or Inositol (from vitamin and health food stores, some supermarkets, or mail order: view section 55).
(The following is a variant of EMDR therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety: it is easily learned, quick to use, yet can be very effective. It is easy to be dismissive of such a seemingly unusual technique, but give it a good tryout, for at least a few weeks, to see if it is effective in your case.). Prior to using either of the methods in the above paragraph, first sit comfortably, and take a deep breath. Then, without moving your head, move your eyes from the left, to the right, and back again, taking around a second to do so (say: "a thousand and one": this takes approximately a second). Repeat this procedure (without the words, although you can count, subvocally, if you like) 20 times. Then close your eyes and relax. Become aware of any tension or discomfort you feel.
Then open your eyes, and take another deep breath, and repeat step one, closing your eyes, and relaxing afterwards, in the same manner. Then, repeat the procedure one last time. Some people may find that this is all they need do. With experience, you may find that you can practise this in public, with your eyes closed, which greatly widens the window of opportunity for its use, and avoids attracting unwanted attention. I have found that the 2 - 3 minutes spent using the EMDR markedly reduces distractions to the relaxation process, and is repaid many times over.
Start a mood chart/thought record, and record all negative thoughts. Whenever you notice a negative thought, record the mood (disappointment, sadness, frustration, hopelessness, anger, etc.) and rate it, from 1; the lowest, to 100; the strongest you have ever felt. Have 3 columns, and in one, write down the thought. For example: Mood: Lonely: 90/100. Thought: "I feel like I will be alone for the rest of my life". Then, although this can be painful, it is very important; record every piece of evidence in support of this: "I am alone right now. I have been for some time. There is nothing to prove this won't continue". In the last column, write down all the evidence refuting this: "I used to be fairly sociable, and enjoyed being with friends. Change is inevitable in life, and nobody can state the way things will be in the future, for sure". "Most people recover from depression, in time, and I rarely felt lonely, until becoming depressed". Then read again what you have written. Give it a moment, to let it sink in, and rate that mood again, possibly putting it in brackets, and/or in a different color, but try to stick to a standard practice, for greater ease of review, later. Example: Mood: Lonely: [70/100]. Maintain, and review it regularly, as a record of progress and a means of encouragement, taking it when you see your primary mental health care provider. Replace "shoulds", and "ought to" statements with: "I feel ..." ones.
If the amount of daylight you have been exposed to recently has reduced, perhaps due to the change of seasons, see Seasonal Affective Disorder (S.A.D.) in section 2, at http://www.ezy-build.net.nz/~shaneris and, instead of taking around 4 Omega 3 fish oil supplements, daily; replace 2 of them with cod liver oil supplements for the winter months only! (or, as probably a better alternative to the 2 cod liver oil supplements: 1 teaspoonful of cod liver oil, with a little butter, to ensure its use; I take mine on sourdough rye bread, or toast, covered with fishpaste, and pepper, to mask the strong taste). Optimal levels are 50 - 55 ng/ml (115 - 125 nmol / L). It should be above 32 ng/ml.
Don't use medications and supplements together, without medical advice, except for Omega 3, which is safe, anytime. Take enough supplements to attain, or exceed the levels (no possibility of overdose) of those every day, with an orange, or the juice of a freshly squeezed orange, grapefruit, or other antioxidant.
(make sure the epa is higher then the dha) important for adults... kids need the opposite levels: more dha than epa, but all are beneficial, if you can't achieve the recommended proportions.
Consider having your doctor test your vitamin D levels, (60% of depressed people have low vitamin D levels!) using the 25 Hydroxyvitamin D test. Those people who receive adequate exposure to sunlight, daily, won't need the vitamin D from cod liver oil, but many people, particularly those in latitudes far from the equator, find this difficult to achieve.
If the above is insufficient for you, after several months, (unlikely) try one of the alternatives, such as the neurofeedback, magnetic, or low current electrical stimulation, or EMDR therapy, (see section 33, at ezy build) keeping ECT back, as a last resort. There is a quiz about depression, through sections 1, and 2, at ezy build, below: print the result, and take along to your primary mental health care provider. With depression, there is a choice of possible treatment types which needs to be made, and you can decide to use either allopathy, (modern Western medicine) with its reliance on antidepressants and therapy, or alternative treatments, which I advise trying first. This is because antidepressants are known to increase the rates of suicide, homicide, and aberrent behavio(u)r, particularly with young people, and often have unwanted side effects, such as sexual dysfunction, and/or weight gain.
Tests have shown that apart from clinical (major) depression, their results were not significantly superior to those taking a placebo (inert, or "sugar pill"). Antidepressants retain a degree of long term effectiveness for only around 30% of people. There is a saying in the mental health field: "If the only tool you have in your kit is a hammer, you tend to treat everything as a nail". So it goes with doctors, and their prescription pads: handy, quick, and convenient, when trying to manage their large list of patients, and often allocating only several minutes to each.
Most of them are only trained to provide antidepressants and referrals for therapy, with those whose depression is resistant to those treatments being advised to have ElectroConvulsive Therapy, (ECT) with its risk of permanent, partial memory loss. Therapy, while often effective at first, becomes "same old, same old" after a while, for many people. ~~~ ANGER MANAGEMENT: If you can't deal with it by using one of the techniques, such as counting backwards from 20, to 1, (and prevent yourself from making yourself angry, in the first place) is important to express that anger appropriately, at the time, and to the person who caused it, if possible, or immediately afterwards. If not, maybe by walking away later, and bellowing your rage. In some situations, such as work, or school, it might be better to cover your mouth with a cupped hand, bandanna/handkerchief, or use the crook of your elbow, to muffle the sound. Some people find that it helps to journal those thoughts, and emotions soon afterwards.
Anger, which is repressed, rather than healthily expressed, tends to fester, and later may cause explosive fits of rage, or depression. It helps to have someone you can talk to. For more physically inclined people, a punching bag, or hitting your pillow, can be an effective release mechanism: visualise, as vividly as you can, that you are striking back at the cause of that anger. "But next time, when you get mad, just remember this quote: 'Those who anger you, conquer you.' It's basically saying that when you give someone the power to make you mad, or let it get to you, it's like they're controlling you. When I realized that, it made me mad, so I try to control my anger and not let people see it. You can still control your anger without being walked all over. You just have to draw a line." Try saying to yourself, in your mind: "I am fire! I am ice!". Repeat for as long as it takes for you to calm down sufficiently. Anger management is addressed in much more detail than can be included here
- Anonymous1 decade ago
Feeling Good: The New Mood Therapy by David Burns
Mind Over Mood by Christine Padesky and David Greenberger
If your anger and depression are related to bipolar disorder, try The Bipolar Workbook by Monica Ramirez Basco.
- IntrofeelLv 41 decade ago
I was angry and depressed between the ages of 18 and 25 and I read about it and nothing helped until I understood spirituality. Once I realized that I need to be forgiven just as much as I needed to forgive, then I stopped being angry. A good book on forgiving others is Forgive for Good.
Also once I learned that I am forgiven then I was no longer depressed. A good book to read about being forgiven is What's So Amazing About Grace.
These books taught me things that changed my life and helped me to become a better person.
- flonardLv 44 years ago
I'd suggest "Shadow Dance: Liberating the Power & Creativity of Your Dark Side" via David Richo. It is approximately our shadows: the man or woman treats which can be viewed to be terrible. "Anger" is a well illustration of a shadow. This publication presents exceptional expertise and recommendation at the matter.
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- Anonymous4 years ago
It is the desire of every person to be successful in all his aims. Everybody wishes to have a good life without any worries and stress.
- papyrusbtlLv 61 decade ago
This is a super one:
Cherie Carter-Scott NEGAHOLICS---HOW TO OVERCOME NEGATIVITY AND TURN YOUR LIFE AROUND (1989)