Learned Hopefulness: The Power of Positivity to Overcome Depression

by Dan Tomasulo

“The perfect recipe for fulfillment, joy, peace, and expansion of awareness.”
—Deepak Chopra, MD, author of Metahuman

Cultivate hope with strengths-based practices grounded in positive psychology.

If you suffer from depression, sub-clinical depression, or low mood, you may have days where you feel like you’ve lost hope—hope that you’ll ever feel better, that the world will be a better place, or that you’ll someday find the happiness that always seems to elude you. You aren’t alone. Many people struggle with feelings of sadness and hopelessness—especially in our difficult, modern world. The good news is that you can change.

Learned Hopefulness offers powerful exercises grounded in evidence-based positive psychology to help you identify your strengths; ditch the self-limiting beliefs that diminish your capacity for positivity; and increase feelings of motivation, resiliency, and wellness. You’ll also learn to untangle yourself from rumination over past negative events, while shifting your perspective to the present moment and anticipating your future through a more positive lens.

With this unique, compassionate, and life-affirming guide, you’ll find the tools you need to break free from hopelessness and start living a life of happiness and vitality.

Genres: Self Help, Mental Health, Psychology, Nonfiction, Audiobook, Personal Development

200 pages, Paperback

Published June 1, 2020

Reviews

[Squibart · Rating 4 out of 5]

So what happens when a self described “realist”, branded by others as a “pessimist” wanders through the new nonfiction books section of the local library and sees this skinny little self help book called Learned Hopefulness? Well, on a day given to open mindedness and curiosity, she picks it up, soaks in the joy of the colorful type in the title, and says “why not?” and she checks it out. It’s under the guise of research and learning to aid others, afterall. It takes a full two weeks to get through the 151 pages, during which, it seems to describe some relatable thoughts and behaviors along with some very actionable advice. Happily, this is not a prescription for the toxic positivity the world seems smitten with. You know the type that just chooses to ignore anything that is not sunny, shiny, or super duper! This small book packs in a lot of real advice in a great summary of so many of the most helpful approaches and important ideas I’ve seen in larger, more self important books and self help movements. Here they are presented simply and in ways you can use right away. Hurrah! If you are feeling stuck in your life this is a good step to move towards. However, I do not agree with this book’s assessment of being appropriate for true depression. Sure, a “mild”depression (um, is this a thing?)or daily routine ingrained depression - picture a person who is down, stuck in a rut, but still has the ability to exert control over at least small thoughts or actions, could be changed with this advice. I do not think it’s appropriate for true clinical depression except for when used in a clinical setting with a therapist. I think it’s irresponsible to use this with someone experiencing a serious depressive episode. In this way it’s another way of blaming a person for their depression because they can’t think their way out of unhappiness. For this reason, I cannot support this book fully. Also, there were two spelling/grammar misses. So, overall I think this book and it’s message is great, but I disagree with the “overcome depression” claim. Yes, they cite research studies, but let’s be real here and say that these strategies need to be implemented in tandem with actual therapy and medications, which are not the bad guys that seem to be implied. If you are someone ready to work at shifting perspective and already have a sense of agency and self awareness, then most definitely pick up a copy and give this a go.

[Rephael · Rating 5 out of 5]

A great overview of the research about hope: each chapter is filled with exercises and stories that can support you as you craft a more hope-filled life.

[Mary · Rating 2 out of 5]

This is a non-fiction book of how a person can learn to be hopeful through positive thinking and overcome depression.

The book is basically reference to the studies of what other psychologists have found. I didn’t find it helpful at all or any guidance of how to be hopeful when you are isolated or don’t have any friends. It touches the subject of isolation that brings on depression only in the last pages on the chapter before the last one. I felt it was a waste of my time and money.

[G Mackenzie · Rating 3 out of 5]

This book is incredibly valuable don’t get me wrong. I just have issue with mindset work being offered as a cure for depression. Can confirm it did not cure my depression.

[Amirreza · Rating 4 out of 5]

اگه دنبال یک کتاب برای ورود به مبحث روان شناسی مثبت هستید و دوست دارید با یافته های پژوهش در این زمینه آشنا بشید توصیه می کنم.
ایراد بسیاری از کتاب های خودیاری اینه که بر اساس مدارک و شواهد و یافته ها نیستن که در این کتاب این مشکل وجود نداره.
نویسنده خودش یه مدتی زیر نظر پدر روان شناسی مثبت مارتین سلیگمن کار کرده

[Deb · Rating 3 out of 5]

This books offers exercises and strategies which, according the author, are grounded evidence-based positive psychology and which can help break the cycles of depression and hopefulness. This wasn't a bad book, and it did have some good strategies that may relieve depression. I always feel, however, that books like this over-promise and under-deliver. Once again (as I have found with other books like this) there is not a lot new or revolutionary. Some of the strategies offered include being grateful. building strong relationships, having a growth mindset and being kind and compassionate to ourselves. This is probably a book that someone with depression would want to mark up and refer to again and again, if there were strategies that really helped. Learning to cultivate hope is a practice that must be done again and again, so this book is not one to read and shelve, but refer to often. The book does not offer anything new and revolutionary, or not found in other places, so it becomes the responsibility of the depressed individual to actually do what is recommended, and sometimes, in the midst of a depressive episode, that is the hardest thing to do.

[Nyah August · Rating 5 out of 5]

Loved loved loved :)

[Leann · Rating 5 out of 5]

Dr. Tomasulo has written a compassionate and practical guide on how to develop hope. If you didn't develop these skills in childhood (who did?) this is the book you need! Dan breaks hope down into seven practices that anyone can learn. Based in Positive Psychology and from his years as a psychologist, the techniques he shares in this book have helped hundreds of people. Warning: this is not a "just think happy thoughts" kind of book nor does it ask you to ignore reality. You will have to *do* the exercises he gives in order for it to change your life.

Dan's book couldn't have come at a better time. This is the perfect book if you're having trouble with your own thoughts or you want to develop a mental wellness self-care practice.

I really think he should be handing this book out on streetcorners: who couldn't use the skills to hope right now?

[LaRonda Starling · Rating 5 out of 5]

The book, Learned Hopefulness, combines Dr. Tomasulo’s knowledge, clinical experience, positive psychology research, and practical application to offer increasing hope as an intervention for depression. While reading each chapter and through the use of journaling (the author prompts you), I was very appreciative of the exercises that help the reader focus on the positive in different areas of life. For those that feel they cannot make big changes, Dr. Tomasulo encourages small steps that keep one moving forward. In my opinion, the material includes helpful, researched points, but the mention of the research doesn’t seem too overwhelming for someone who may be new to psychology research. Overall, I enjoyed the hope offered by the author, and in many ways it seems that he is warmly providing inspiration to the reader in every chapter.

[Sarah · Rating 4 out of 5]

Great read for those who are struggling with depression, but really with any dark time that is pulling them down, holding them back, and leaving them feeling, well, hopeless. Dr. Tomasulo has written a concise, actionable book that captures the best of what positive psychology has to offer for those who are in the deepest of emotional trenches. Will be going on my recommend list for people who are at the beginning of their hope journeys.

[Bryana · Rating 5 out of 5]

"Hope is a seed planted in the muck of life that will do everything it can to find the light"

Love this book. There are exercises throughout that are easy take aways in our day to day life. I appreciate the authors writing, Dr. Dan Tomasulo, where he is candid about his story of depression along with sharing other stories from his work. Its a good mix of research, exercises, stories to understand the power of hope.

[Sharon Danzger · Rating 5 out of 5]

I have been a fan of Dan Tomasulo’s writing since reading American Snakepit a few years ago. This book confirmed that I’m a huge fan! While the book is intended to help overcome depression, it’s value reaches a far broader audience. I love how the author weaves positive psychology concepts throughout and walks the reader through some great exercises that provide an opportunity to reflect and reset. I HIGHLY recommend this book - you’ll be glad you read it!

[indulge.your.shelf · Rating 5 out of 5]

I really enjoyed this book and all of the practical advice offered on self-improvement. I highlighted so much helpful information and plan on applying it to my daily routine.

What I liked: the usefulness of the book, the writing style, and the ease of understanding the content.

I will be recommending this one to the people I care about! Thank you for this book.

[Cristie Underwood · Rating 5 out of 5]

As someone with low self-esteem, I was very hesitant that the techniques in this book would work, especially the ones that require the reader to identify their strengths. However, I was surprised that this book actually helped me. I cannot say that I am always happy and positive, but there are more days that I am now versus that I am not. This is an easy to utilize guide.

[Chet Taranowski · Rating 4 out of 5]

Although there is a literature about hope, this book is more like a general description of many positive psychology interventions for depression. Nevertheless, it is a very good, research-based self help book.

[Stephanie · Rating 5 out of 5]

This was a quick and easy read with great exercises to cultivate the mindset of hope when going through challenging life circumstances. Hope is a choice, and is accessible in even the most bleak of times. Excellent resource for myself and for my clients.

[Alexandra · Rating 2 out of 5]

Does have good points and exercises to do. Sort of a different look at ones attitude at work. Some research and persons stories added in to help with points.

[Renee · Rating 4 out of 5]

Good summaries of so many other books that I have read. Highly recommend

[Diane Dreher · Rating 5 out of 5]

Wonderful book! Warm, engaging, informative, and filled with the latest research-based strategies for renewing out hope. Especially relevant in these challenging times.

[Zeni · Rating 4 out of 5]

A lot of exercises and evidence based activities for the reader. Some chapters it does feel too much Information, more stories and examples would be nice

[Erika · Rating 5 out of 5]

As a person who is fairly hopeful usually i found this really helpful. It might seem flippant or unhelpful to someone with chronic depression though.

[Kate Lane · Rating 4 out of 5]

Well-written and organized, thoughtful, dense with both exposition and practical exercises to implement immediately.

[Cheryl]

Thank goodness I don't need this right now, in April. Maybe in November. It does look interesting.

[Ella Rose · Rating 4 out of 5]

3.5, interesting subject matter but didn’t find it personally helpful

[Sonia Cordeiro · Rating 3 out of 5]

3.25

[Vedrana · Rating 4 out of 5]

I really did find this book helpful. It is written in a very simple, approachable way and a lot of its claims backed by scientific facts and research. All in all I enjoyed reading it and almost a month after I finished it has stayed with me, I think about it almost every day.

Now I did not do all the exercises in the book, maybe one day I will reread it and go trough them all properly. But it did do its job, it was very informative and it help me get out of a dark place, become more hopeful and its helping me strive to it every day.

[Celestina · Rating 3 out of 5]

This was a work read. Was doing research on gratitude. Found something’s I could relate in the first couple of chapters but the rest focused on depression and getting out of it. I’m not in a place in my life where I needed the help but it’s a good read no matter your happiness in life. Very easy read was never bored.

[Clarissa Nelson · Rating 4 out of 5]

Listened to the audio book. The reader was a little dry and boring to listen to but there was some good insight in this book.