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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
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.
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.
313 pages, Kindle Edition
First published February 14, 2011
40 people are currently reading
150 people want to read
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Displaying 1 - 13 of 13 reviews
January 3, 2012
I worry about reviewing this book for fear that I might offend anyone who suffers from depression. But I would like to be honest about my thoughts on this book, so here goes.
This is not a book I would ever have thought to read, but my well-read cousin suggested that this book was for everyone, and not just for those with "depression." I think most of us who aren't "clinically depressed" still have times when we "feel depressed" for various reasons (life can be pretty stressful!). This book offers some great advice for those times, as well as effective at-home techniques for those working with a therapist.
As a parent of a teenager, I feel like it offered some great tips that can be shared with those struggling with emotional ups and downs during those times of, well, tumultuous hormonal changes. I realized many of the suggestions seem like "common sense" and yet I might not have thought to apply them in the way the author suggests.
I'll be honest... this is not an easy read, and I thought the writing style was pretty boring (I found the author a bit verbose). There is quite a bit of technical jargon which I found difficult; in fact, I skipped most of it. I guess I'm not particularly interested in the scientific aspect, just what to do about it. :) I think it's probably a great resource for those with serious depression, but is much too lengthy for those just looking for some tips to help during difficult times. (Full disclosure: I skimmed a lot.) Here are a few examples (summarized in my own words):
- Make a "To Do" list of tasks that take 5 minutes or less. When negative thoughts come, do one of the tasks to take your mind off it.
- Rephrase your thoughts to indicate that you have a CHOICE (e.g. "I choose to/not do that," "I could.... but I choose....", "I don't like it but I will do it.").
- Utilize your future energy: pick a task to do, imagine how you will feel when it's complete, focus on the outcome, do the task, notice the pleasure you feel when it's done.
- Do something with your hands (build/repair something, draw, paint, play the piano, knit, etc.).
Some of the ideas are pretty obvious, like:
- eat well
- exercise
- get enough sleep
- be social, connect with people
- take deep breaths
- count your blessings
Yes. Obvious. BUT how many of us actually do all of those? Especially when we are feeling "low." It's a good reminder.
So, do I recommend this book? Well, if you are interested in understanding the "why" and what is happening in the brain to cause depression, the answer is a resounding "yes." If you are clinically depressed and/or are working with a therapist, the answer is "yes." If you have times when you just feel like being a couch potato and don't have any energy to "get things done," or "feel depressed" at times, then the answer is also "yes." BUT be sure and skip over the "heavy" parts... they can be pretty depressing.
This is not a book I would ever have thought to read, but my well-read cousin suggested that this book was for everyone, and not just for those with "depression." I think most of us who aren't "clinically depressed" still have times when we "feel depressed" for various reasons (life can be pretty stressful!). This book offers some great advice for those times, as well as effective at-home techniques for those working with a therapist.
As a parent of a teenager, I feel like it offered some great tips that can be shared with those struggling with emotional ups and downs during those times of, well, tumultuous hormonal changes. I realized many of the suggestions seem like "common sense" and yet I might not have thought to apply them in the way the author suggests.
I'll be honest... this is not an easy read, and I thought the writing style was pretty boring (I found the author a bit verbose). There is quite a bit of technical jargon which I found difficult; in fact, I skipped most of it. I guess I'm not particularly interested in the scientific aspect, just what to do about it. :) I think it's probably a great resource for those with serious depression, but is much too lengthy for those just looking for some tips to help during difficult times. (Full disclosure: I skimmed a lot.) Here are a few examples (summarized in my own words):
- Make a "To Do" list of tasks that take 5 minutes or less. When negative thoughts come, do one of the tasks to take your mind off it.
- Rephrase your thoughts to indicate that you have a CHOICE (e.g. "I choose to/not do that," "I could.... but I choose....", "I don't like it but I will do it.").
- Utilize your future energy: pick a task to do, imagine how you will feel when it's complete, focus on the outcome, do the task, notice the pleasure you feel when it's done.
- Do something with your hands (build/repair something, draw, paint, play the piano, knit, etc.).
Some of the ideas are pretty obvious, like:
- eat well
- exercise
- get enough sleep
- be social, connect with people
- take deep breaths
- count your blessings
Yes. Obvious. BUT how many of us actually do all of those? Especially when we are feeling "low." It's a good reminder.
So, do I recommend this book? Well, if you are interested in understanding the "why" and what is happening in the brain to cause depression, the answer is a resounding "yes." If you are clinically depressed and/or are working with a therapist, the answer is "yes." If you have times when you just feel like being a couch potato and don't have any energy to "get things done," or "feel depressed" at times, then the answer is also "yes." BUT be sure and skip over the "heavy" parts... they can be pretty depressing.
February 24, 2013
This is probably one of the better (or best) books I've read on depression, in terms of offering practical and usable techniques. Each chapter offers something new, delving into why, how, and giving exercises to help.
November 5, 2013
Great tips in an easy to read format. Gives the scientific background to understanding why the brain is depressed. Each chapter gives the technique and steps to follow in mastering it. A summary of the steps is at the end of the chapter. A great guide to managing different aspects of depression.
March 16, 2016
A self help book that actually delivers!
This is a fantastic book, both to work on for yourself or in conjunction with a therapist. The writing is clear, focused, and easy to understand, but nothing about the book is simplistic. I worked as a psychologist for over 30 years, and I wish I had had this book as a resource for my clients. I learned from the breadth and depth of the well-researched suggestions, and honestly can't think of anything the author missed. Warning: taking these ten techniques seriously and implementing the realistic wisdom they contain could change your life, even if you're not depressed!
This is a fantastic book, both to work on for yourself or in conjunction with a therapist. The writing is clear, focused, and easy to understand, but nothing about the book is simplistic. I worked as a psychologist for over 30 years, and I wish I had had this book as a resource for my clients. I learned from the breadth and depth of the well-researched suggestions, and honestly can't think of anything the author missed. Warning: taking these ten techniques seriously and implementing the realistic wisdom they contain could change your life, even if you're not depressed!
February 15, 2023
It was simple and easy to follow for what to doting make yourself get out of the rut. It discussed medication use as well as simple things you would do on a daily basis to make yourself feel better. It has thinking techniques and physical things you can do to help. It is a great place to start. My best tip would be start a journal when you start this book. Just to jot down thoughts feelings and tips you like.
November 29, 2021
I have struggled with Depression since I was a pre-teen. I’ve only started getting help in the last couple of years. I seen this at my local library and thought, why not give it a try? This book has opened my eyes and mind to a whole different level. I’m so grateful that I borrowed this book, I definitely needed it. I will definitely be trying a few things out to cope with my illness.
April 28, 2021
I found that this book gave very practical and realistic ways of managing my depression and was extremely helpful!
March 1, 2017
Very dry, clinical language, which might be worth muscling through if the techniques discussed weren't also available in almost every book or article about depression management and treatment. It read like a clinical text for a reader who knows somebody with depression but hasn't experienced it themselves, not an accessible guide for a layperson experiencing depression.
August 6, 2014
This book had a lot of clinical-type information in the beginning chapters. The main thing I learned was to interrupt every negative thought I have with a completely opposite, positive thought.
It also said people with depression pester themselves while doing other activities. The thoughts are typically not about the activity but rather full of criticism about HOW I am doing the activity. Or maybe worrying about the next thing I'm going to do or what I SHOULD be doing instead of what I AM doing. I am certainly guilty of this!
I loved this quote by Paul Bauermeister, "There are things you can learn in the dark that you cannot learn in the day." Pretty much sums up why depression can be good, at times and probably in small doses.
It also said people with depression pester themselves while doing other activities. The thoughts are typically not about the activity but rather full of criticism about HOW I am doing the activity. Or maybe worrying about the next thing I'm going to do or what I SHOULD be doing instead of what I AM doing. I am certainly guilty of this!
I loved this quote by Paul Bauermeister, "There are things you can learn in the dark that you cannot learn in the day." Pretty much sums up why depression can be good, at times and probably in small doses.
November 3, 2011
I think I may have liked this even better than Wehrenberg's The 10 Best-Ever Anxiety Management Techniques. Similar to my review for that volume, I don't think you have to be officially diagnosed with a condition to get value out of this book; we all get into 'funks' and this gives very good tools for correcting negative thinking patterns and addressing burnout. I think the information on what causes / addresses burnout is relevant for ANYONE with a desk job, especially!
Highly recommended!
Highly recommended!
May 25, 2013
Nothing new here
June 20, 2015
Author claims depressed people rarely overeat, so spends a lot of time urging people to eat - anything.
March 29, 2015
Excellent.
Displaying 1 - 13 of 13 reviews