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HOW TO DEPRESSION

HEAL

How to Heal Depression


By Peter McWilliams with Harold H. Bloomfield, M.D.

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HOW TO DEPRESSION

HEAL

H W! H"A# D"P$"%%& ' !AB#" ( ) '!"'! %

&ntrod*ctio n

PA$! &: +nderstandin, Depression


One: "o# Are Not A$one Two: If "o# Nee% It& Get He$' at Once T(ree: T(ere I) No Nee% to S#ffer *o#r: +I ,an-t Han%$e Anyt(in. E$)e/+ *i0e: +W(y 1ot(er2+ Si3: It-) Not "o#r *a#$t Se0en: It-) Not Anybo%y-) *a#$t Ei.(t: W(at I) De're))ion2 Nine: T(e T(ree Pri ary Ty'e) of De're))ion Ten: T(e Sy 'to ) of De're))ion E$e0en: Are "o# De're))e%2 Twe$0e : "o# ,an 1e De're))e% wit(o#t +*ee$in. De're))e%+ T(irteen: Seekin. Treat ent for De're))ion Doe) Not I '$y a Lack of ,(aracter& Di)ci'$ine& ,o on Sen)e& or Per)ona$ Stren.t( *o#rteen: How Di% Annie Ha$$ Get Her Na e2 *ifteen: Ot(er Ty'e) of De're))ion Si3teen: De$ay 4a5or Deci)ion)6 De're))ion A$ter) Perce'tion Se0enteen: T(e 7#e)tion of S#ici%e Ei.(teen: T(e Power of Po)iti0e T(inkin. ,ra)(e) an% 1#rn) in t(e *ace of De're))ion Nineteen: Go% an% De're))ion Twenty: W(at ,a#)e) De're))ion2 Twenty8one: T(e 4e))en.er) of t(e 1rain Twenty8two: T(e 4in% an% It) Ne.ati0e T(o#.(t) Twenty8t(ree: W(ic( ,a e *ir)t2 Get any book for free on: www.Abika.co

HOW TO DEPRESSION

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Twenty8fo#r: De're))ion ,an 1e Here%itary an% +,onta.io#)+ Twenty8fi0e: De're))ion Re$ate% to A.e Twenty8)i3: T(e Ain-t8It8Awf#$ ,$#b Twenty8)e0en: P(y)ica$ Pain an% De're))ion Twenty8ei.(t: De're))ion Affect) t(e Len.t( an% 7#a$ity of Life Twenty8nine: De're))ion i) t(e :1 ,a#)e of A$co(o$i) & Dr#. Ab#)e& an% Ot(er A%%iction) T(irty: Eatin. Di)or%er) T(irty8one: In)o nia an% Ot(er S$ee' Di)or%er) T(irty8two: *ati.#e T(irty8t(ree: De're))ion De)troy) Re$ation)(i') T(irty8fo#r: Ro antici;in. De're))ion T(irty8fi0e: T(e Sti. a of De're))ion T(irty8)i3: W(y De're))ion 4#)t 1e Treate% T(irty8)e0en: Treat ent for De're))ion I) a Nat#ra$ Proce)) T(irty8ei.(t: "o#r Treat ent I) <ni=#e to "o#

PA$! &&: Healin, the Brain


T(irty8nine: ,(oo)e a Doctor *orty: T(e Dia.no)i) of De're))ion *orty8one: Anti%e're))ant 4e%ication) *orty8two: Si%e Effect) *orty8t(ree: T(e Pro;ac R# or) *orty8fo#r: T(e Ri.(t 4e%ication an% Do)a.e *orty8fi0e: +"o#-re Not Dea$in. wit( "o#r Pain/+ *orty8)i3: A Goo% Ni.(t-) S$ee' *orty8)e0en: N#tritiona$ S#''$e ent) *orty8ei.(t: Treat "o#r 1o%y We$$

PA$! &&&: Healin, Mind

the

*orty8nine: P)yc(ot(era'y A) E%#cation *ifty: ,o.niti0e T(era'y *ifty8one: Inter'er)ona$ T(era'y *ifty8two: Acknow$e%.in. Two Pioneer) *ifty8t(ree: P)yc(iatri)t& P)yc(o$o.i)t&or 1ot(2 *ifty8fo#r: 1ook)& Ta'e)& an% >i%eo) *ifty8fi0e: Per)ona$ Growt( *ifty8)i3: *$e3ibi$ity *ifty8)e0en: E3a..eratin. I) Ab)o$#te$y t(e Wor)t T(in. "o# ,an Do& an% It ,an ?i$$ "o# If "o# Don-t ,o '$ete$y Sto' It6 Ri.(t Now/// *ifty8ei.(t: Ob)er0e "o#r )e$f *ifty8nine: Hea$ T(y)e$f *ir)t Si3ty: No One or No T(in. ,an De're)) "o# <n$e)) "o# A$$ow It

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Si3ty8one: +"e)+ an% +No+ Si3ty8two: It-) Okay to *ee$6Anyt(in. Si3ty8t(ree: H#rt& Re)ent ent& an% G#i$t Si3ty8fo#r: *or.i0in. Si3ty8fi0e: Po)iti0e Di)traction) Si3ty8)i3: Strai.(ten <'/ Hea% <'/ Take a Dee' 1reat(/ Si3ty8)e0en: Get T(in.) Done or Let T(e Go Si3ty8ei.(t: Affir ation) an% >i)#a$i;ation) Si3ty8nine: Li.(t an% 4e%itation Se0enty: Li.(ten <'6Life I) *#nnier T(an We T(o#.(t Se0enty8one: 4#)ic Se0enty8two: T(e O''o)ite of De're))ion I) E3're))ion Se0enty8t(ree: Gratit#%e

PA$! &-: As Healin, )ontin*es....


Se0enty8fo#r: "o#r Hea$in. Ha) A$rea%y 1e.#n Se0enty8fi0e: Patience Se0enty8)i3: T(ink 1i.& b#t Not H#.e Se0enty8)e0en: Hea$in. Ha) It) <') an% Down) Se0enty8ei.(t: Seek t(e S#''ort of Ot(er) Se0enty8nine: S#''ort Gro#') Ei.(ty: Twe$0e8Ste' an% Reco0ery Pro.ra ) Ei.(ty8one: Prai)e "o#r)e$f Ei.(ty8two: Gi0e "o#r)e$f Ti e to Hea$ Ei.(ty8t(ree: 1e Gent$e wit( "o#r)e$f Ei.(ty8fo#r: >iew Prob$e ) A) ,reati0e ,(a$$en.e) Ei.(ty8fi0e: Seek ,o fortin. Ei.(ty8)i3: Re$ation)(i') 4ay ,(an.e Ei.(ty8)e0en: En5oy t(e Goo% Ei.(ty8ei.(t: 4akin. Peace wit( De're))ion Ei.(ty8nine: Society an% De're))ion At(e Goo% New)B Ninety: Society an% De're))ion At(e 1a% New)B Ninety8one: Gi0in. to Ot(er) Ninety8two: T(ank "o# an% En5oy "o#r Co#rney

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HOW TO DEPRESSION

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How to Depression
I have heard that in ancient times human beings lived to the age of a hundred. In our time, we are exhausted at the age of fifty. Is this because of changes in the circumstances, or is it the fault of men? S< WEN @DEE 1.,.

Heal

Part ne: +nderstandin, Depression


In t(i) 'art& we an)wer t(e ba)ic =#e)tion) abo#t %e're))ion: W(at i) %e're))ion2 W(at ca#)e) it2 How %oe) one .et it2 How i) it (ea$e%2

If yo# or )o eone yo# know i) %e're))e%& yo# are not a$one. That's )o et(in. of an #n%er)tate ent. One in twenty A erican) c#rrent$y )#ffer) fro eno#.( to re=#ire e%ica$ treat ent. a %e're))ion )e0ere

One You Are : Alone

Not

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HOW TO DEPRESSION

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One 'er)on in fi0e wi$$ (a0e a %e're))ion at )o e ti e in (i) or (er $ife. De're))ion in it) 0ario#) for ) Ain)o nia& fati.#e& an3iety& )tre))& 0a.#e ac(e) an% 'ain)& etc.B i) t(e o)t co on co '$aint (ear% in %octor)- office). Two 'ercent of a$$ c(i$%ren an% fi0e 'ercent of a$$ a%o$e)cent) )#ffer fro %e're))ion. 4ore t(an twice a) any wo en are c#rrent$y bein. treate% for %e're))ion t(an en. AIt i) not known w(et(er t(i) i) beca#)e wo en are ore $ike$y to be %e're))e%& or w(et(er en ten% to %eny t(eir %e're))ion.B Peo'$e o0er )i3ty8fi0e are fo#r ti e) t(an t(e re)t of t(e 'o'#$ation. ore $ike$y to )#ffer %e're))ion in t(i) co#ntry. De're))ion

De're))ion i) t(e :1 '#b$ic (ea$t( 'rob$e i) an e'i%e ic an e'i%e ic on t(e ri)e.

I am now experiencing mysel all thef things that as a third party I have witnessed going on in my patients-days when I slink about depressed . SIG4<ND *RE<D

If yo# t(ink yo# nee% (e$'& %on-t (e)itate. Get it at once. ,a$$ yo#r %octor.

Two : If You Need It, Get Help at Once

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HOW TO DEPRESSION

HEAL

If yo# fee$ )#ici%a$ an% are afrai% yo# i.(t act on it& '$ea)e ca$$ H11& yo#r %octor& a cri)i) 're0ention (ot$ine& or .o i e%iate$y to yo#r $oca$ (o)'ita$ e er.ency roo . AO#r t(o#.(t) on )#ici%e are on 'a.e 9F. ,$ick HereB "o# )(o#$% a$)o )eek (e$' at once if yo#... 88fee$ yo# are +co in. a'art+ 88are no $on.er in contro$ 88are abo#t to take an action yo# ay $ater re.ret 88t#rn to a$co(o$& %r#.)& or ot(er a%%icti0e )#b)tance) in ti e of nee% 88fee$ i)o$ate% wit( no one to t#rn to P$ea)e )ee 'a.e) !!! an% !!9 for a $i)tin. of or.ani;ation) to ca$$ for referra$). T(i) i) no ti e to +be bra0e+ an% atte 't to +.o it a$one.+ In fact& a)kin. for (e$' take) enor o#) co#ra.e.

I was much further out than you thought nd not waving but drowning. STE>IE S4ITH

4ore t(an ei.(ty 'ercent of t(e 'eo'$e wit( %e're))ion can be )#cce))f#$$y treate%. Lon.8ter & e3'en)i0e treat ent) are )e$%o nece))ary.

Three : There Is No Need to Suffer

4o%ern treat ent for o)t %e're))ion i) anti%e're))ant e%ication an% )(ort8ter +ta$k+ t(era'y88#)#a$$y 5#)t ten to twenty )e))ion).

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HOW TO DEPRESSION

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Treat ent for %e're))ion i) re$ati0e$y ine3'en)i0e b#t w(ate0er t(e co)t& it i) ore t(an a%e #' for in increa)e% 'ro%#cti0ity& efficiency& '(y)ica$ (ea$t(& i 'ro0e% re$ation)(i')& an% en5oy ent of $ife. "e)& $ife wi$$ a$way) (a0e it) +)$in.) an% arrow) of o#tra.eo#) fort#ne&+ an%& ye)& t(ey wi$$ (#rt. 1#t t(ere-) no nee% to )#ffer fro %e're))ion a) we$$. !ain is inevitable. "uffering is optional ?ATHLEEN ,ASE"

One of t(e o)t co on fee$in.) 'eo'$e wit( %e're))ion (a0e i)& +Eno#.(/+ +I-0e (a% it/+ +I can-t take any ore.+ W(en we %i)c#)) treat ent for %e're))ion& it ay )o#n% a) if we-re a)kin. yo# to a%% e0en ore to yo#r a$rea%y o0erb#r%ene% $ife. A$t(o#.( it aysee t(i) way& effecti0e treat ent for %e're))ion wi$$ m lighten yo#r $oa%. "e)& we are a)kin. yo# to 0i)it +(ea$t(care 'rofe))iona$)&+ an%& ye)& a )i '$e )#..e)tion )#c( a) +*in% a %octor or ')yc(iatri)t w(o )'ecia$i;e) in t(e treat ent of %e're))ion+ can )ee awf#$$y inti i%atin.. #ut it will be worth it. 4o)t 'eo'$e re)'on% to treat ent for %e're))ion )wift$y #)#a$$y in a Get any book for free on: "o# www.Abika.co atter of week). ay not fee$ +better t(an .oo%+ o0erni.(t& b#t t(e )en)e of bein. o0erb#r%ene%& o0erworke%& an% o0erw(e$ e% )(o#$% )i.nificant$y ea)e in a )(ort ti e.

Four : "I Can't #lse$"

Handle

An th!n"

HOW TO DEPRESSION

HEAL

H were e$ually distributed to the whole human family, there would be not one cheerful face on earth. %hether I shall ever be better , I cannot tell. I awfully forebode I shall not. To remain as I am is impossible. I must die or be better it appears to me. A1RAHA4 LIN,OLN w(o )#ffere% fro %e're))ion o)t of (i) a%#$t $ife

Anot(er co on )y 'to of %e're))ion& a) 0oice% by Ha $et: +How weary& )ta$e& f$at& an% #n'rofitab$e )ee to e a$$ t(e #)e) of t(i) wor$%/+ 7#e)tion) )#c( a) +W(o care)2+ +W(at-) t(e 'oint2+ an% +W(y bot(er2+ circ#$ate in t(e in% of t(e %e're))e% 'er)on. <nfort#nate$y& t(i) symptom of %e're))ion can kee' one fro )eekin. treat ent. It beco e) a 0icio#) cyc$e: a) t(e #ntreate% %e're))ion wor)en)& t(e 'er)on fee$) t(at $ife i) $e)) an% $e)) wort(w(i$e. A) t(e 'er)on fee$) t(at $ife i) $e)) an% $e)) wort(w(i$e& (e or )(e i) $e)) $ike$y to )eek treat ent. De're))ion i) an i$$ne)) t(at rob) one of t(e eanin. of $ife. Hea$ t(e i$$ne)). A) t(e %e're))ion (ea$)& ent(#)ia) & we$$8bein.& an% a )en)e of $ife-) '#r'o)e wi$$ ret#rn.

F!%e : "&h 'other("

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HOW TO DEPRESSION

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1E It is the feeling that nothing is worth while that makes men ill and unhappy. DR. HAROLD W. DODDS

"o# %i%n-t doanyt(in. to beco e %e're))e%. "o#rfailure to %o )o et(in. %i%n-t ca#)e yo#r %e're))ion. De're))ion i) an illness. "o# are no ore at fa#$t for (a0in. %e're))ion t(an if yo# (a% a)t( a& %iabete)& (eart %i)ea)e& or any ot(er i$$ne)). In beco in. %e're))e%& yo# (a0e not(in. to b$a e yo#r)e$f for an% not(in. to fee$ .#i$ty abo#t. AA$t(o#.( two of t(e )y 'to ) of %e're))ion are t(at yo# 'robab$y will b$a e yo#r)e$f an% yo# 'robab$y will fee$ .#i$ty.B A 're%i)'o)ition towar% %e're))ion can be (ere%itary. In a%%ition& $ife i) f#$$ of b# ') an% 'ot(o$e)88 any of w(ic( )i '$y cannot be a0oi%e%. It-) not )#r'ri)in.& t(en& if one of t(e Aor a co$$ection of t(e B tri..er) a %e're))i0e i$$ne)). So& for (ea0en-) )ake& %on-t b$a e yo#r)e$f. Don-t e0en b$a e yo#r)e$f for b$a in. yo#r)e$f. It-) not yo#r fa#$t.

S!) : It's Not Fault

Your

&uilt is the mafia of the mind.

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HOW TO DEPRESSION

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11

1O1 4ANDEL

Se%en : It's Not An *od 's Fault


It-) not yo#r 'arent)- fa#$t. AIf yo#r %e're))ion i) .enetic& yo#r 'arent) .ot it fro t(eir 'arent)J t(eir 'arent) .ot it fro t(eir 'arent). How far back can b$a e .o2B It-) not yo#r )'o#)e or $o0er-) fa#$t. It-) not yo#r c(i$%ren-) fa#$t. It-) not yo#r bo))-) fa#$t. It-) not )ociety-) fa#$t. It-) not Go%-) fa#$t. No one i) to b$a e. One of t(e )y 'to ) of %e're))ion i) fee$in. 0icti i;e%88+T(ey-re %oin. it to e.+ 4any 'eo'$e )ee ore wi$$in. to a% it t(at t(ey-re oppressed t(an depressed . De're))ion i) )i '$y an i$$ne)) yo# )o e(ow .ot88$ike $ow t(yroi%88 w(ic(& w(i$e )erio#)& i) ea)i$y treate%. T(e c(ance) for co '$ete reco0ery are e3ce$$ent. %here yo#r %e're))ion ca e fro i)n-t i 'ortantJ (ow to (ea$ it i).

I grew up to have my father's looks,

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HOW TO DEPRESSION

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1!

C<LES *EI**ER

In t(i) book& we wi$$ %o o#r be)t not to o0erb#r%en yo# wit( tec(nica$ ter ) an% (ea$t(care 5ar.on. A few ter )& (owe0er& are i 'ortant to know. *ir)t& t(e wor% depression it)e$f. W(en we )'eak of %e're))ion& we are )'eakin. of w(at i) e%ica$$y known a) clinical depression . We-re %i)c#))in. a )'ecific i$$ne)) t(at re=#ire) c$inica$ inter0ention88(ence clinical %e're))ion. We are not %i)c#))in. t(e 'ain t(at i e%iate$y fo$$ow) $o))& or t(e +%own+ cyc$e in $ife-) or%inary #') an% %own). Nor are we %i)c#))in. t(e 'o'#$ar #)e of t(e wor% depressed w(ic( , #)#a$$y ean) disappointed. A+T(e coffee ac(ine ran o#t. I%e're))e%.+B e%ica$ i$$ne))8

#!"ht : &hat +epress!on(

Is

W(en we #)e depression, we-re ta$kin. abo#t a )'ecific 8one wit( a (i.($y effecti0e treat ent.

The term clinical depression finds its way into too many conversations these days. 'ne has a sense that a catastrophe has occurred in the psychic landscape. LEONARD ,OHEN

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HOW TO DEPRESSION

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19

T(ere are t(ree 'ri ary for ) of %e're))ion. .a/or +epress!on0 Like t(e f$#& a5or %e're))ion (a) a be.innin.& a i%%$e& an% an en%. <n$ike t(e f$#& a5or %e're))ion) often $a)t for ont(). Left #ntreate%& t(ey ten% to reocc#r. Eac( reocc#rrence ten%) to $a)t $on.er an% i) ore %ebi$itatin. t(an t(e one before. Chron!c +epress!on0 ,(ronic %e're))ion i) a $ow8.ra%e& $on.8ter %e're))ion t(at can .o on for year). So e 'eo'$e (a0e (a% it o)t of t(eir $i0e). Lon.8ter & $ow8.ra%e %e're))ion i) a$)o known a) dysthymia . dys eanin. %i)or%er& an% thymia for oo%. Dy)t(y ia& , t(en& i) a %i)or%er of one-) oo%. .an!c1+epress!on0 Here t(e $ow) of %e're))ion can a$ternate wit( %ay) or week) of mania e3tre e e$ation& #nrea)onab$y .ran%io)e t(o#.(t)& an% ina''ro'riate& )o eti e) %e)tr#cti0e action). T(i) i) a$)o known a) bipolar %e're))ion& beca#)e t(e anic8%e're))i0e 'er)on f$#ct#ate) fro one e otiona$ 'o$e A%ownB to t(e o''o)ite 'o$e A#'B in #n're%ictab$e& ra'i% )win.). A1y contra)t& a5or %e're))ion i) #ni'o$ar8 8it foc#)e) on on$y one 'o$e: %own.B We-$$ %i)c#)) ot(er ty'e) of %e're))ion $ater. *or now& $et-) take a $ook at t(at b#rnin. =#e)tion& +A I %e're))e%2+

N!ne : The Three +epress!on

,r!-ar

T pes

of

The aggravated agony

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1@ %e're))ion

After caref#$ e0a$#ation& t(e Nationa$ In)tit#te) of Hea$t( %e0e$o'e% t(e fo$$owin. c(eck$i)t: Sy 'to ) of De're))ion ,an Inc$#%e
o o o o o o o o o o o

Ten : The S -pto-s +epress!on

of

Per)i)tent )a% or +e 'ty+ oo% Lo)) of intere)t or '$ea)#re in or%inary acti0itie)& inc$#%in. )e3 Decrea)e% ener.y& fati.#e& bein. +)$owe% %own+ S$ee' %i)t#rbance) Ain)o nia& ear$y8 ornin. wakin.& or o0er)$ee'in.B Eatin. %i)t#rbance) A$o)) of a''etite an% wei.(t& or wei.(t .ainB Diffic#$ty concentratin.& re e berin.& akin. %eci)ion) *ee$in.) of .#i$t& wort($e))ne))& (e$'$e))ne)) T(o#.(t) of %eat( or )#ici%e& )#ici%e atte 't) Irritabi$ity E3ce))i0e cryin. ,(ronic ac(e) an% 'ain) t(at %on-t re)'on% to treat ent

In t(e Work'$ace& Sy 'to ) of De're))ion Often 4ay 1e Reco.ni;e% by


o o o o o o o o

Decrea)e% 'ro%#cti0ity 4ora$e 'rob$e ) Lack of coo'eration Safety 'rob$e )& acci%ent) Ab)enteei) *re=#ent co '$aint) of bein. tire% a$$ t(e ti e ,o '$aint) of #ne3'$aine% ac(e) an% 'ain) A$co(o$ an% %r#. ab#)e

Sy 'to ) of 4ania ,an Inc$#%e


o o o o

E3ce))i0e$y +(i.(+ oo% Irritabi$ity Decrea)e% nee% for )$ee' Increa)e% ener.y an% acti0ity

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HOW TO DEPRESSION o o o o o

HEAL

1D

Increa)e% ta$kin.& o0in.& an% )e3#a$ acti0ity Racin. t(o#.(t) Di)t#rbe% abi$ity to ake %eci)ion) Gran%io)e notion) 1ein. ea)i$y %i)tracte%

+A t(oro#.( %ia.no)i) i) nee%e% if fo#r or ore of t(e )y 'to ) of %e're))ion or ania 'er)i)t for ore t(an two week)&+ )ay t(e Nationa$ In)tit#te) of Hea$t(& +or are interferin. wit( work or fa i$y $ife.+ T(e )y 'to ) on t(e facin. 'a.e are not+5#)t $ife.+ If fo#r or ore of t(e )y 'to ) (a0e been a re.#$ar 'art of yo#r $ife for ore t(an two week) or re.#$ar$y ten% to interfere wit( yo#r $ife& a con)#$tation wit( a '(y)ician e3'erience% in %ia.no)in. an% treatin. %e're))ion i) in or%er. "o# nee% not )#ffer any $on.er. Treat ent i) rea%i$y a0ai$ab$e. +Wit( a0ai$ab$e treat ent& ei.(ty 'ercent of t(e 'eo'$e wit( )erio#) %e're))ion88e0en t(o)e wit( t(e o)t )e0ere for ) 88can i 'ro0e )i.nificant$y&+ )ay t(e Nationa$ In)tit#te) of Hea$t(. +Sy 'to ) can be re$ie0e%& #)#a$$y in a atter of week).+ P$ea)e ta$k to yo#r %octor. AAn% rea% on/B

#le%en: +epressed(

Are

You

It i) #nfort#nate t(at t(e wor% depression i) #)e% to %e)cribe )o %ifferent& yet )o eti e) o0er$a''in.& e3'erience).

Twel%e: You Can 'e +epressed w!thout "Feel!n" +epressed"

any

"e)& any 'eo'$e w(o (a0e c$inica$ %e're))ion fee$ %own& )a%& %i)a''ointe%& an% #')et. One can& (owe0er& fee$ a$$ of t(e)e e otion) A+I- %e're))e%/+B without bein. c$inica$$y %e're))e%. Pain after a $o))& for e3a '$e& i) a nat#ra$ 'art of t(e (ea$in. 'roce))& not a )i.n of c$inica$ %e're))ion. AIf t(e 'ain beco e) e3tre e$y )e0ere or contin#e) for an #n#)#a$ $en.t( of ti e& t(e $o)) ay (a0e tri..ere%

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a ty'e of c$inica$ %e're))ion t(at-) known a) a melancholy depression. W(en o#rnin. beco e) e$anc(o$ia& or if a $o)) (a) %ea$t a )e0ere b$ow to yo#r )e$f8wort(& )ee yo#r '(y)ician.B On t(e ot(er (an%& )o e 'eo'$e do(a0e a c$inica$ %e're))ion an% do notfee$ #n#)#a$ a o#nt) of )orrow& )a%ne))& or e otiona$ (#rt. Sy 'to ) of c$inica$ %e're))ion inc$#%e in)o niaJ eatin. %i)t#rbance)J '(y)ica$ ac(e) an% 'ain)J %iffic#$ty concentratin.& re e berin.& or akin. %eci)ion). T(e)e are not& (owe0er& w(at o)t 'eo'$e ca$$ +%own+ or +%e're))in.+ e otion). If in %o#bt& it i) be)t to .et an ob5ecti0e& o#t)i%e e3'ert88yo#r '(y)ician88to ake an acc#rate %ia.no)i).

I have secluded myself from society( and yet I never meant any such thing. I have made a captive of mysel and put mef into a dungeon, and now I cannot find the ke y to let myself out. NATHANIEL HAWTHORNE

1eca#)e of t(e )ti. a of %e're))ion& any 'eo'$e t(ink t(at )eekin. (e$' i '$ie) )o e )ort of 'er)ona$ $ack88a $ack t(at should be o0erco e by )tren.t(& fortit#%e& or .# 'tion. T(i) i) not t(e ca)e.

Th!rteen : See2!n" Treat-ent for +epress!on +oes Not I-pl a 3ac2 of Character, +!sc!pl!ne, Co--on Sense, or ,ersonal Stren"th

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Seekin. (e$' for an i$$ne)) A any i$$ne))B %oe) not i '$y a $ack of enta$& '(y)ica$& e otiona$& or ora$ c(aracter. To t(e contrary& it take) .reat co#ra.e to a% it )o et(in. ma be wron.. It i) a )i.n of %ee' wi)%o to con)#$t 'rofe))iona$)& y )eekin. t(eir a%0ice an% %irection.

pessimist is one who builds dungeons in the air. WALTER WIN,HELL

T(e ori.ina$ tit$e for Woo%y A$$en-) fi$

Fourteen: +!d

How Ann!e Hall

nnie )all wa)

Get Na-e(

Her

nne )edonia.

+So eti e) K%e're))ionL i) ere 'a))i0e 5oy$e))ne)) an% %rearine))& %i)co#ra.e ent& %e5ection& $ack of ta)te an% ;e)t an% )'rin.&+ wrote t(e fat(er of A erican ')yc(o$o.y& Wi$$ia Ca e)& in 1HE!. +Profe))or Ribot (a) 'ro'o)e% t(e na e anhedonia to %e)i.nate t(i) con%ition.+ An(e%onia wa) %eri0e% fro t(e Greek: an & 8t(e inabi$ity to e3'erience '$ea)#re. eanin. not& an%hedone & eanin. '$ea)#re8 #c( to t(e

If it-) been a w(i$e )ince yo#-0e .en#ine$y en5oye% yo#r $ife Aor can-t re$ate ter ) en*oyment, pleasure, or fun+, t(at ay in%icate %e're))ion. There's an old *oke, Two elderly women are at a -atskill .ountain resort and one of them says, /#oy, the food at this place is really terrible./ The other one says, /0eah, I know, and such small portions./ %ell, that's essentially how I feel about life. Woo%y A$$en o'enin. $ine) to Annie Ha$$

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In a%%ition to t(e 1i. T(ree we %i)c#))e% on 'a.e !E88 a5or %e're))ion& c(ronic $ow8 .ra%e %e're))ion A%y)t(y iaB& an% anic8%e're))ion88t(ere are )o e ot(er ty'e) of %e're))ion:
M

F!fteen: Other +epress!on

T pes

of

Sea)ona$ Affecti0e Di)or%er ASADB. T(i) )ee ) to be a))ociate% wit( t(e re%#ction of %ay$i.(t (o#r) %#rin. winter. T(e treat ent ay be a) )i '$e a) in)ta$$in. f#$$8)'ectr# f$#ore)cent $i.(tin. in t(e (o e an% work'$ace. ANew "orker) (a0e been 're)cribin. for t(e )e$0e) winter tri') to 4ia i for .eneration).B Po)t'art# De're))ion. *ifty to )e0enty8 fi0e 'ercent of a$$ wo en& fo$$owin. c(i$%birt(& e3'erience +'o)t'art# b$#e).+ One in ten wo en w(o e3'erience t(i)& (owe0er& %e0e$o' a 'o)t'art# depression. T(i) ean) t(at fro fi0e to )e0en an% one8(a$f 'ercent of a$$ new ot(er) (a0e a %e're))ion t(at re=#ire) treat ent. Po)t'art# %e're))ion )ee ) to be ca#)e% by t(e (or ona$& '(y)io$o.ica$& an% e otiona$ 0#$nerabi$itie) of t(i) 'erio%. If t(e nor a$ +'o)t'art# b$#e)+ )ee 'artic#$ar$y )e0ere& or t(ey contin#e for ore t(an a few week)& %i)c#)) it wit( yo#r %octor. Aty'ica$ De're))ion. Aty'ica$ not ty'ica$B %e're))ion (a) )y 'to ) w(ic( )ee to be t(e o''o)ite of w(at wa) once t(o#.(t to be a ty'ica$ %e're))ion. Rat(er t(an )$ee'in. $e))& 'eo'$e )$ee' oreJ rat(er t(an $o)e wei.(t& t(ey .ain wei.(tJ rat(er t(an (a0e $ow ener.y& t(ey-re a.itate%. In a%%ition& 'eo'$e wit( aty'ica$ %e're))ion ten% to be extremel )en)iti0e to re5ection. Do#b$e De're))ion. Here y )o eone wit( a c(ronic $ow8.ra%e %e're))ion A%y)t(y iaB (a) a a5or %e're))ion a) we$$. A) we 're0io#)$y note%& c(ronic %e're))ion) can .o on for year)& e0en %eca%e)& w(i$e a5or %e're))ion) (a0e a be.innin.& a i%%$e& an% an en%. D#rin. t(e ti e one (a) bot( c(ronic %e're))ion an% a a5or %e're))ion& it-) a %o#b$e %e're))ion.

A ')yc(iatri)t or '(y)ician we$$ 0er)e% in %ia.no)in. %e're))ion wi$$ know t(e )y 'to ) to $ook for in %eter inin. w(ic( %e're))ion yo# ay (a0e. AP$ea)e %on-t #)e t(i) brief $i)t to try to cate.ori;e or %ia.no)e yo#r)e$f or ot(er). It i) 're)ente% (ere )i '$y to .i0e an i%ea of t(e ran.e an% 0arietie) %e're))i0e i$$ne)) can take.B )ow heavy the days are. There is not a fire that can warm me, not a sun to laugh with me. 1verything base. 1verything cold and

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1H merciless. nd even the beloved dear stars look desolately down. SHER4ANN HESSE STEPPENWOL*

It-) i 'ortant to re e ber t(at w(en %e're))e%& we are not 'ercei0in. t(e wor$%& or o#r)e$0e)& acc#rate$y. T(erefore& e0a$#ation)& 5#%. ent)& an% %eci)ion) ay be inacc#rate. If yo# t(ink yo# ay be %e're))e%& t(e on$y a5or %eci)ion to ake i) to .et a %ia.no)i) an%& if %ia.no)e% a) %e're))e%& to .et treat ent. Ot(er a5or %eci)ion) can wait #nti$ t(e %e're))ion be.in) to (ea$. 'nly in $uiet waters things mirror themselves undistorted. 'nly in a $uiet mind is ade$uate perception of the world. HANS 4ARGOLI<S

S!)teen: +ela .a/or +ec!s!ons11+epress!on Alters ,ercept!o n

It i) 0ery co on for %e're))e% 'eo'$e to (a0e t(o#.(t) an% fee$in.) of )#ici%e. S#c( t(o#.(t) an% fee$in.) are& in fact& a )y 'to of %e're))ion. *or ob0io#) rea)on)& (owe0er& it i) i 'ortant not to ac #'on )#ici%a$ t(o#.(t) or t fee$in.). Sa%$y& fifteen 'ercent of a$$ %e're))e% 'eo'$e wi$$ co it )#ici%e a) a re)#$t of t(eir %e're))ion. Two8t(ir%) of a$$ )#ici%e) are %irect$y re$ate% to %e're))ion.

Se%enteen: Su!c!de

The

4uest!on

of

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If yo# fee$ yo# e0en ma act #'on )#ici%a$ t(o#.(t) or fee$in.)& ca$$ a cri)i) 're0ention y a .oo% frien%& or any (ea$t(care 'rofe))iona$ at once. Go to an $ine& yo#r fa i$y %octor& e er.ency roo & or ca$$ H11 an% )ay& +I- fee$in. )#ici%a$. P$ea)e (e$'.+ A) yo#r %e're))ion (ea$)& $ife i 'ro0e)J yo# wi$$ no $on.er fee$ $ike co ittin. )#ici%e.

"e)& $ife wi$$ )ti$$ (a0e it) #') an% %own)& an% yo# wi$$ fee$ yo#r fair )(are of )a%ne))& an.er& .rief& fear& an% a$$ t(e ot(er +%own+ e otion). A) %e're))ion (ea$)& (owe0er& )#ici%e wi$$ )e$%o )ee t(e on$y )o$#tion. T(e =#e)tion of )#ici%e2 ?ee' it a =#e)tion. It-) not rea$$y an an)wer. 2espair, owing to some evil trick played upon the sick brain by the inhabiting psyche, comes to resemble the diabolical discomfort of being imprisoned in a fiercely overheated room. nd because no bree3e stirs this cauldron, because there is no escape from this smothering confinement, it is entirely natural that the victim begins to think ceaselessly of oblivion. WILLIA4 ST"RON

A) 'owerf#$ a) t(e 'ower of 'o)iti0e t(o#.(t) are& %e're))ion biologically interferes wit( t(e brain-) abi$ity to aintain a 'o)iti0e t(o#.(t for any 'erio% of ti e. Like t(e far er w(o ca)t) (i) )ee% #'on t(e rock)& a$$ t(e 'o)iti0e t(o#.(t) in t(e wor$% 're)ente% to t(e %e're))e% in% wi$$ not bear fr#it. +T(ere are 5oy) w(ic( $on. to be o#r)&+ wrote Henry War% 1eec(er. +Go% )en%) ten t(o#)an% tr#t()& w(ic( co e abo#t #) $ike bir%) )eekin. in$etJ b#t we are )(#t #' to t(e & an% )o t(ey brin. #) not(in.& b#t )it an% )in. aw(i$e #'on t(e roof& an% t(en f$y away.+ De're))ion )(#t) #) #'.

#!"hteen: The ,ower of ,os!t!%e Th!n2!n" Crashes and 'urns !n the Face of epress!on

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O0er$y 'o)iti0e& (orren%o#)$y c(eerf#$ 'eo'$e can ake a %e're))e% 'er)on e0en ore %e're))e%. In fact& 'er(a') t(e least (e$'f#$ t(in. one can )ay to a %e're))e% 'er)on i)& +,(eer #'/+ W(en t(inkin. i) %i)torte%& a) it i) %#rin. %e're))ion& t(e )oi$ )o t(at 'o)iti0e t(o#.(t) can take root. e%ica$ treatment i) nee%e% to ti$$

1very day, in every way, things are getting worse and worse. WILLIA4 *. 1<,?LE"& CR.

Here we #)e t(e wor% &od in t(e broa%e)t 'o))ib$e )en)e. P$ea)e fi$$ in yo#r 'er)ona$ be$ief w(en we #)e t(e wor% &od. T(ere are
M M M M

N!neteen: +epress!on
any

God

and

i)conce'tion) concernin. Go% an% %e're))ion. T(e)e inc$#%e:

De're))ion i) a '#ni)( ent fro Go%. To )eek (e$' for %e're))ion i) to %o#bt Go%-) abi$ity to (ea$ it. If we +)#ffer eno#.(&+ Go% wi$$ be '$ea)e% wit( #). De're))ion i) a )'irit#a$ i$$ne))J t(e on$y treat ent )(o#$% be Go%-) 'er)ona$ inter0ention.

In fact Aor at $ea)t it )ee ) a fact to us+ Go% an% Go%-) bene0o$ence co e in any for ) an% anife)t in any way). A on.,t(e)e we #)t inc$#%e o%ern )cience an% t(e entire (ea$in. 'rofe))ion. AGo% o0e) in y)terio#) way)J ')yc(iatri)t) are 5#)t one of t(e .B It i) (ar% to fin% t(e be$ie0er w(o wi$$ not take 'enici$$in for 'ne# onia& in)#$in for %iabete)& or (a0e a broken bone 'ro'er$y )et. T(e o0erw(e$ in. a5ority of 'eo'$e w(o are )#cce))f#$$y treate% for %e're))ion fin% t(at t(eir fait(& )'irit#a$ connection& an% 'erce'tion of %i0ine .oo%ne)) increase . 4o%ern treat ent of %e're))ion i) a .ift of Go%. %hen I said, /.y foot is slipping,/ your love, ' 4ord, supported me. %hen anxiety was great within me,

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!! your consolation brought *oy to my soul. PSAL4S H@:1I81H

De're))ion anife)t) a) an i ba$ance in t(e bioc(e i)try of t(e brain. T(i) re)#$t) in w(at )o e ca$$ +fa#$ty t(inkin..+ T(i) co bination of bio$o.ica$ i ba$ance an% ')yc(o$o.ica$ %i)tortion ca#)e) t(e (a0oc known a) %e're))ion. A %e're))ion can be tri..ere%88t(at i)& )et off88by any n# ber of factor): .enetic 're%i)'o)ition& a5or $o))& a 'ainf#$ c(i$%(oo%& #nre)o$0e% .rief& )tre))& )erio#) i$$ne))& econo ic %iffic#$tie)& ba% re$ation)(i')& an% )o #c( ore. T(e)e are& (owe0er& ere$y w(at sets t(e %e're))ion. off T(e )tate of +bein. %e're))e%+ A(a0in. a %e're))i0e i$$ne))B take) '$ace in t(e brain: a bioc(e ica$ i ba$ance in t(e brain an% a ')yc(o$o.ica$ i ba$ance in t(inkin.. Let-) e3'$ore eac( in .reater %etai$. )ope is the feeling you have that the feeling you have isn't permanent. CEAN ?ERR

Twent : +epress!on(

&hat

Causes

T(e (# an brain i) t(e o)t intricate& co '$e3& an% e3=#i)ite co #nication center on eart(. Ten bi$$ion brain ce$$) tran) it bi$$ion) of e))a.e) eac( )econ%. An%& a) A$an Watt) 'ointe% o#t& +It %oe) a$$ t(i) wit(o#t o#r e0en t(inkin. abo#t it.+ T(e bioc(e ica$ e))en.er) of t(i) co #nication are known a) ne#rotran) itter). A5euro refer) to t(e brain ce$$) an% transmitter & to )en%in. an% recei0in. infor ation.B

Twent 1one: The .essen"ers of the 'ra!n

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!9

W(en ne#rotran) itter) are at a''ro'riate $e0e$)& t(e brain f#nction) (ar onio#)$y. We ten% to fee$ .oo%. We (a0e (o'e& '#r'o)e& an% %irection. A$t(o#.( we certain$y e3'erience t(e #') an% %own) of $ife& t(e o0era$$ oo% i) one of we$$8bein.& confi%ence& an% )ec#rity. A$t(o#.( t(ere are %o;en) of %ifferent ne#rotran) itter)& re)earc( in%icate) t(at a %eficiency in )o e of t(e ne#rotran) itter)serotonin, norepinephrine, an% dopamine ay be one ca#)e of %e're))ion. On t(e ot(er (an%& e3ce)) a o#nt) of ne#rotran) itter) ay be a ca#)e of t(e anic '(a)e of anic8%e're))ion. Re)torin. t(e)e ne#rotran) itter) to nat#ra$ $e0e$) by way of anti%e're))ant e%ication brin.) t(e brain back into (ar onio#) f#nctionin. an% a ret#rn to we$$8bein.. The future may teach us how to exercise a direct influence by means of particular chemical substances, upon the amount of energy and their distribution in the apparatus of the mind. It may be that there are other undreamed of possibilities of therapy. SIG4<ND *RE<D

Twent 1two: The .!nd and Its Ne"at!%e Thou"hts


Ne.ati0e t(o#.(t) can '$ay an i 'ortant ro$e in %e're))ion. S#c( t(o#.(t) can beco e a ba% (abit. *or )o e& t(ey beco e an a%%iction. So e co
M M M M M M M M

on ne.ati0e t(o#.(t) inc$#%e

+I- no .oo%.+ +No one #n%er)tan%) e.+ +Life i)n-t fair.+ +I %on-t dare %o t(at.+ +How %are t(ey %o t(at2+ +I (ate it w(en . . . .+ +I- afrai% t(at . . . .+ +I- a fai$#re.+

T(e)e can $ea% to (abit#a$& often a%%icti0e be(a0ior& )#c( a)

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O0ereatin. Dr#. ab#)e A$co(o$i) S okin. ,o '#$)i0e .a b$in. S(o'$iftin. Se3#a$ co '#$)ion) Worka(o$i) any ore.

An%

Habit#a$ 'attern) of ne.ati0e t(o#.(t) an% )e$f8%e)tr#cti0e be(a0ior can ca#)e& contin#e& or wor)en a %e're))ion. It is hard to fight an enemy who has outposts in your head. SALL" ?E4PTON

So& %e're))ion anife)t) it)e$f a) a bioc(e ica$ i ba$ance in t(e brain an% a) ne.ati0e t(o#.(t) in t(e in%. 1#t w(ere %oe) %e're))ion be.in2 W(ic( anife)tation i) t(e +fir)t ca#)e+ of %e're))ion2 T(e an)wer: it %oe)n-t rea$$y atter.

Twent 1three: F!rst(

&h!ch

Ca-e

A %eficiency of ne#rotran) itter) can contrib#te to ne.ati0e t(o#.(t) an% be(a0ior). An%& ne.ati0e t(o#.(t) an% be(a0ior) can contrib#te to a re%#ction in ne#rotran) itter). W(ic(e0er )tarte% t(e %e're))ion& it beco e) a %ownwar% )'ira$& one fee%in. t(e ot(er into a %ee'enin. .$oo . W(ic( ca e fir)t& t(en& i) not i 'ortant. W(at to doabo#t %e're))ion i). Anti%e're))ant e%ication (e$') re)tore t(e 'ro'er ba$ance of ne#rotran) itter) in t(e brain. ,ertain )(ort8ter t(era'ie) A o)t 'artic#$ar$y ,o.niti0e an% Inter'er)ona$ t(era'ie)B teac( new (abit) of t(o#.(t an% action. T(e e%ica$ AbrainB an% ')yc(ot(era'e#tic A in%B a''roac(e) (a0e& in%i0i%#a$$y& been )#cce))f#$ in treatin. %e're))ion. So e 'refer to a''roac( (ea$in. fro one an.$eJ ot(er) 'refer to a''roac( it fro ot(er. G$#tton) for (a''ine)) t(at we are& we )#..e)t yo# con)i%er both. t(e

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!D o)t )#cce))f#$ treat ent of a$$.

,o binin. t(era'ie) a''ear) to be t(e

1very excess causes a every defect an defect( excess. E4ERSON

Like any i$$ne))e)& %e're))ion r#n) in t(e fa i$y. Heart %i)ea)e& (y'erten)ion& an% %e're))ion are a on. t(e i$$ne))e) t(at are co on to certain fa i$y tree). Li0in. wit( )o eone w(o i) c(ronica$$y %e're))e% can be %e're))in.. W(en a re$ati0e or $o0e% one (a) rec#rrent e'i)o%e) of %e're))ion& t(ere i) a 'rofo#n% %i)r#'tion of fa i$y $ife. *a i$y e ber) e3'erience 'ain& e3(a#)tion& an% are ore 'rone to %e're))ion. +4i)ery no $on.er $o0e) co 'any&+ R#))e$$ 1aker ob)er0e%. +Nowa%ay) it in)i)t) #'on it.+ I was once thrown out of a mental hospital for depressing the other patients. OS,AR LE>ANT

Twent 1four: +epress!on Can 'e Hered!tar and "Conta"!ous "

Twent 1f!%e: +epress!on 5elated to A"e


De're))ion) can take '$ace at any a.e. Infant) can (a0e %e're))ion& a) can 'eo'$e we$$ into t(eir )econ% cent#ry on eart(. Abo#t )i3 i$$ion A erican c(i$%ren #n%er twe$0e (a0e a c$inica$ %e're))ion& #c( of it #nreco.ni;e% an% #ntreate%. So eti e) be(a0ior %ia.no)e% a) an Attention Deficit Di)or%er Ac(i$%ren w(o are ea)i$y %i)tracte%& (y'eracti0e& an% (a0e %iffic#$ty 'ayin. attentionB i)& in fact& %e're))ion.

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!F

One in twenty a%o$e)cent) )#ffer) fro %e're))ion. Hor ona$ c(an.e)& e er.in. i%entity cri)e)& 'eer 're))#re& )e3#a$ i))#e)& an% t(e increa)e% re)'on)ibi$ity of a''roac(in. a%#$t(oo% can contrib#te to %e're))ion. Tra.ica$$y& t(e )#ici%e rate a on. teena.er) (a) a$ o)t tri'$e% in one .eneration. T(e .eneration fro ei.(teen to t(irty )o eti e) ca$$e% Generation8N rea$i;e) it ay be t(e fir)t .eneration in t(e (i)tory of t(e <nite% State) to be $e)) aff$#ent t(an t(e .eneration before. 4any w(o ake #' Generation8N are a$)o keen$y aware of t(e con%ition of t(e co#ntry an% '$anet bein. 'a))e% on to t(e . <n%er)tan%ab$y& any are not (a''y abo#t it. *or )o e in%i0i%#a$)& t(i) #n(a''ine)) %ee'en) into a %e're))ion. T(e #bi=#ito#) baby boo er)88)o e in t(eir fortie)& )o e in t(eir fiftie)& an% o)t in %enia$88fin% t(at t(ey (a0e becom t(eir 'arent). A$$ t(e 'rob$e )& cri)e)& an% attit#%e) e t(ey )o %e)'i)e% in t(eir 'arent) (a0e co e (o e to roo)t. In a%%ition& t(e 'o)t8war .eneration i) %i)co0erin. t(at& $ike Peter Pan e3i$e% fro Ne0er8Ne0er Lan%& yo#t( i) not eterna$. An% t(en t(ere-) t(at icky t(in. ca$$e% death. A$$ of t(i) $ea%) to w(at (a) been %#bbe% t(e 1aby 1oo er 1$#e). Peo'$e o0er )i3ty8fi0e are fo#r ti e) ore $ike$y to e3'erience %e're))ion t(an t(e .enera$ 'o'#$ation. Tra.ica$$y& any e$%er$y 'eo'$e are be$ie0e% to (a0e ear$y )ta.e) of )eni$ity or A$;(ei er-) %i)ea)e w(en& in fact& t(ey (a0e a treatab$e %e're))ion. Too often& t(e )y 'to ) of %e're))ion fro '(y)ica$ ac(e) an% 'ain) to 'oor e ory88 are written off a) +5#)t .rowin. o$%.+ W(i$e certain '(y)ica$ an% enta$ 'rob$e ) ay ari)e %#e to a.in.& t(ey ay also be )y 'to ) of %e're))ion t(at )(o#$% be caref#$$y e0a$#ate% by a '(y)ician. Abo0e a$$& it i) neve nor a$ to fee$ #n(a''y %ay after %ay& )i '$y beca#)e yo#-re .rowin. o$%er. r T(e Nationa$ In)tit#te) for Hea$t( (a0e free 'a '($et) for %e're))ion written for 0ario#) a.e .ro#'). P$ea)e ca$$ 18IEE8@!18@!11 for yo#r co'y. 5obody grows old by merely living a number of years. !eople grow old only by deserting their ideals. 0ears wrinkle the face, but to give up enthusiasm wrinkles the soul. %orry, doubt, self-interest, fear, despair-- these are the long, long years that bow the head and turn the growing spirit back to dust. WATTERSON LOWE

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Part ne: +nderstandin, Depression

A 'er)on can )e$%o e3'erience t(e fee$in.) a))ociate% wit( %e're))ion i)ery& fear& an.er& (#rt& or an inabi$ity to e3'erience '$ea)#re wit(o#t $ookin. for a ca#)e. T(e )y 'to ) of %e're))ion are often b$a e% on e0eryt(in. but %e're))ion. Peo'$e $ook for a ca#)e for t(e)e fee$in.) in two '$ace): wit(in t(e )e$0e) or o#t)i%e t(e )e$0e). T(o)e w(o $ook inwar% for t(e ca#)e of t(eir %e're))i0e )y 'to ) fee$ b$a e& .#i$t& an% )(a e. T(ey are erci$e))$y critici;e% by t(e inner 0oice of %e're))ion. T(o)e w(o $ook o#t)i%e t(e )e$0e) for ca#)e) of %e're))ion ten% to beco e an.r y& conte 't#o#)& arro.ant& %e)tr#cti0e A)o eti e) '(y)ica$$yB& an% )'en% a .reat %ea$ of ti e co '$ainin.88#)#a$$y to ot(er %e're))e% 'eo'$e. 4e ber) of t(e Ain-t8It8Awf#$ ,$#b .at(er in bar) an% cocktai$ $o#n.e) a$$ o0er t(e co#ntry between fi0e an% )e0en& w(en %rink) are (a$f 'rice& an% t(e on$y r#$e i)& +"o# .et to te$$ e yo#r 'rob$e )& b#t yo# (a0e to $i)ten to ine.+ *or )o e #nknown rea)on& t(i) i) known a) t(e Ha''y Ho#r. Ina''ro'riate b$a e eit(er inner or o#ter contrib#te) to an e0er8%ee'enin. %e're))ion. I personally think we developed language because of our deep inner need to complain. CANE WAGNER

Twent 1s!): Clu*

The

A!n't1It1Awful

Twent 1se%en: +epress!on

,h s!cal

,a!n

and

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HOW TO DEPRESSION

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!I

T(#) far& we (a0e been e3'$orin. t(e e otiona$ 'ain ca#)e% by %e're))ion. De're))ion can ca#)e '(y)ica$ 'ain& too. P(y)ica$ 'ain can be bot( a )y 'to of an% a ca#)e of %e're))ion.

>a.#e '(y)ica$ ac(e) an% 'ain) t(at %o not re)'on% to treat ent ay& in fact& be a anife)tation of %e're))ion. So e 'eo'$e fee$ t(e 'ain of %e're))ion 'ri ari$y physically rat(er t(an e otiona$$y or enta$$y. On t(e ot(er (an%& t(e c(ronic A$on.8ter B '(y)ica$ 'ain ca#)e% by an acci%ent& art(riti)& back 'rob$e )& b#rn)& cancer& AIDS& or ot(er i$$ne)) can tri..er a %e're))ion. 1io$o.ica$$y& c(ronic 'ain can %e'$ete t(e )#''$y of ne#rotran) itter) in t(e brain. To ake atter) wor)e& %e're))ion can $ower t(e t(re)(o$% of 'ain88'ain ten%) to be fe$t ore often an% ore inten)e$y. A$$ 'ain i) rea$. Not(in. we )ay (ere i) to i '$y t(at t(e '(y)ica$ 'ain fro %e're))ion i) on$y +in yo#r (ea%.+ It i) a) rea$ a) any ot(er 'ain& an% nee%) to be treate%. If yo# know yo# are %e're))e%& %o not )i '$y write off '(y)ica$ ac(e) an% 'ain) a) )y 'to ) of %e're))ion. Pain i) a )i.na$ fro t(e bo%y t(at )o et(in. nee%) attention an% care. Re'ort a$$ '(y)ica$ 'ain to yo#r '(y)ician. T(o)e wit( c(ronic 'ain %#e to an acci%ent or i$$ne)) wo#$% %o we$$ to %i)c#)) wit( t(eir '(y)ician w(et(er %e're))ion i) a$)o 're)ent. .ysteriously and in ways that are totally remote from normal experience, the gray dri33le of horror induced by depression takes on the $uality of physical pain. %I44I . "T06'5

Twent 1 e!"ht: +epress!on Affects the 3en"th and 4ual!t of 3!fe


Ob0io#)$y& t(e )y 'to ) of %e're))ion on 'a.e !! wo#$% not be a $i)tin. of w(at 'eo'$e refer to w(en t(ey %i)c#)) +t(e =#a$ity of $ife.+

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!H

1#t on to' of t(e 'ain& i)ery& an% #n'ro%#cti0ene)) %e're))ion brin.)& it a$)o brin.) an increa)e in '(y)ica$ i$$ne)). 4any 'eo'$e wit( %e're))ion 'ro%#ce a (i.(er8t(an8nor a$ $e0e$ of t(e (or one cortisol. ,orti)o$ )#''re))e) t(e i #ne )y)te . A )#''re))e% i #ne )y)te ake) one ore 0#$nerab$e to infectio#) i$$ne)). In a%%ition& a )#''re))e% i #ne )y)te can ake one ore )#)ce'tib$e to cancer. Peo'$e w(o )#ffer fro +'oor (ea$t(+ ay r#n fro %octor to %octor '#ttin. o#t one fire after anot(er& w(en t(e #n%er$yin. ca#)e ay be %e're))ion. In a 0icio#) cyc$e& a %e're))ion can contrib#te to c(ronic i$$ne))& an% c(ronic i$$ne)) can contrib#te to %e're))ion. It-) often (ar% to te$$ w(ic( ca e fir)t& b#t it-) ea)y to )ee (ow bot( can fee% #'on eac( ot(er& ca#)in. ore i$$ne))& ore %e're))ion& an% )(ortenin. $ife. T(o)e )#fferin. fro a c(ronic i$$ne)) wo#$% %o we$$ to %i)c#)) wit( t(eir %octor w(et(er %e're))ion i) a$)o 're)ent. )eavy thoughts bring on physical maladies. 4ARTIN L<THER 1@I981D@F

De're))ion can be an a$$8'er0a)i0e e otiona$8 enta$8'(y)ica$ )o#rce of i)ery. It-) (ar% to (#rt )o co '$ete$y an% for )o $on. wit(o#t )eekin. )o e re$ief fro t(e 'ain. A$ o)t any %r#. or %i)traction wi$$ %o. A$co(o$ i) t(e o)t co on$y )e$f8're)cribe% 'ainki$$er for %e're))ion. It i) rea%i$y a0ai$ab$e an% )ocia$$y acce'tab$e. <nfort#nate$y& a$co(o$ i) c(e ica$$y a %e're))ant. After it) brief e#'(oric effect)& it on$y wor)en) t(e %e're))ion. T(i) i) e)'ecia$$y tr#e w(en a$co(o$ i) taken in t(e =#antitie) )o e 'eo'$e con)# e in or%er to obtain enta$ an% e otiona$ ob$i0ion.

!wenty.nine: Depression is the /0 )a*se of Alcoholism, Dr*, Ab*se, and ther Addictions

Dr#.) of a$$ kin%)88$e.a$& i$$e.a$& o0er8t(e 8co#nter& or 're)cri'tion88are )o eti e) ina''ro'riate$y #)e% by %e're))e% 'eo'$e for n# bin. )'ecific )y 'to ). A$a)& t(ey %o not treat t(e #n%er$yin. ca#)e. <''er)& %owner)& 'ainki$$er)& tran=#i$i;er)& +.ettin. (i.(&+ an% a$$ t(e re)t are ineffecti0e treat ent for %e're))ion. In fact& t(ey can wor)en t(e %e're))ion.

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9E

We certain$y aren-t )ayin. t(at )ocia$ %rinkin.& 're)cri'tion %r#.)& or a''ro'riate$y )e$ecte% e%ication) for eit(er t(era'e#tic or recreationa$ '#r'o)e) are a$way) ba%& a$way) a )i.n of %e're))ion& or a$way) ca#)e %e're))ion. We are )i '$y )ayin. t(at anything-- e0en .oo% t(in.)88can be ab#)e% in an effort to +)e$f8 e%icate+ t(e )y 'to ) of %e're))ion. Tobacco i) bot( a )ti #$ant and a %e're))ant. ,on)e=#ent$y& it can be #)e% by ) oker) to re.#$ate oo%88#'& %own& or bot(. <nfort#nate$y& nicotine i) one of t(e o)t a%%icti0e )#b)tance) known& an% t(e +)i%e effect)+ of ) okin. re)#$t in n# ero#) i$$ne))e) an% DEE&EEE %eat() eac( year in t(e <nite% State). E0en if ) okin. wer t(e c#re for %e're))ion Aw(ic( it-) notB an% e0en if tobacco didn't contrib#teeto %e're))ion Aw(ic( it %oe)B& t(e )i%e effect) a$one wo#$% r#$e it o#t a) a %r#. of c(oice. T(e)e +)e$f8 e%ication)+ nee% not be c(e ica$. Peo'$e (a0e been known to ab#)e 5#)t abo#t anyt(in. yo# can na e in an effort to %i)tract t(e )e$0e) fro an #ntreate% %e're))ion: foo%& )e3& T>& .a b$in.& work88e0en ro ance an% re$i.ion. Anyt(in. can beco e a co '#$)ion88a 5oy$e))& %ri0en& a%%icti0e be(a0ior. W(at ay be .oo% an% 'o)iti0e in it) 'ro'er '$ace beco e) not on$y a co0er8#' for t(e %e're))ion& b#t& in ti e& contrib#te) to t(e %e're))ion it)e$f. ,ertain$y 'eo'$e can (a0e co '#$)ion) wit(o#t bein. %e're))e%& an% not a$$ %e're))e% 'eo'$e (a0e )erio#) co '#$)ion). If yo# (a0e a +ba% (abit&+ (owe0er& it ay be wort( e3'$orin. t(e 'o))ibi$ity of %e're))ion wit( yo#r '(y)ician. It is a time when one's spirit is subdued and sad, one knows not why( when the past seems a stormswept desolation, life a vanity and a burden, and the future but a way to death. . 67 T% I5

De're))ion ay contrib#te to eatin. %i)or%er)& an% eatin. %i)or%er) %e're))ion. It-) anot(er of t(o)e %ownwar% )'ira$).

Th!rt : +!sorders

#at!n"
ay contrib#te to

norexia nervosa i) c(aracteri;e% by )e0ere wei.(t $o))& %i)torte% bo%y i a.e& an% an e3tre e fear of beco in. o0erwei.(t.

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91

#ulimia i) bin.e8eatin.& fo$$owe% by '#r.in. eit(er t(ro#.( 0o itin. or $a3ati0e). So e b#$i ic) a$)o (a0e anore3ia ner0o)a. 'besit i) ca#)e% by eatin. #nti$ t(e bo%y i) %an.ero#)$y o0erwei.(t. y De're))ion can be an #n%er$yin. ca#)e of eatin. %i)or%er). In one )t#%y& a) any a) t(ree o#t of fo#r b#$i ic in%i0i%#a$) were %e're))e%. T(e 0a)t a5ority of t(e benefite% fro treat ent for %e're))ion. Eatin. %i)or%er) are i$$ne))e). T(ey are not anyone-) fa#$t. T(ey are not a $ack of wi$$ 'ower& c(aracter& or )e$f8%i)ci'$ine. If %e're))ion i) contrib#tin. to t(e)e i$$ne))e)& treatin. t(e %e're))ion i) an i 'ortant co '$e ent to treatin. t(e eatin. %i)or%er. %hen one has a famishing thirst for happiness, one is apt to gulp down diversions wherever they are offered. ALI,E ,ALDWELL RI,E

4o)t 'eo'$e wit( %e're))ion (a0e a )$ee' %i)or%er. T(e o)t co on i) insomnia . Peo'$e wit( %e're))ion often te$$ t(eir %octor)& +I can-t re e ber t(e $a)t ti e I (a% a .oo% ni.(t-) )$ee'.+ T(ere are ba)ica$$y t(ree ty'e) of in)o nia: 2ifficulty falling asleep 2ifficulty staying asleep, a$)o known a) intermittent awakening 1arly morning awakening, in w(ic( one awake) at t(ree or fo#r in t(e #nab$e to .et back to )$ee' ornin. an% i)

Th!rt 1one: +!sorders

Inso-n!a

and

Other

Sleep

At t(e ot(er en% of t(e )'ectr# i) (y'er)o nia. )yper for $ot)& an% somnia, for )$ee'. , (o#r) at ni.(t an% )ti$$ take %ai$y na'). Peo'$e wit( (y'er)o nia can )$ee' ten to fo#rteen 1ot( in)o nia an% (y'er)o nia can in%icate %e're))ion.

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HOW TO DEPRESSION

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9!

<nfort#nate$y& in)o nia ca#)e% by %e're))ion i) )o eti e) ina''ro'riate$y treate% wit( )$ee'in. 'i$$)& w(ic( %o not treat t(e #n%er$yin. %e're))ion and can ake t(e %e're))ion wor)e. Anyone w(o re.#$ar$y take) )$ee'in. 'i$$) )(o#$% %i)c#)) t(e 'o))ibi$ity of %e're))ion wit( (i) or (er '(y)ician. In a real dark night of the soul it is always three o'clock in the morning, day after day. *. S,OTT *ITOGERALD

Th!rt 1two: Fat!"ue


T(e o)t co on )y 'to of %e're))ion 're)ente% to %octor) i) fati.#e. ,ertain$y& fati.#e (a) any n# ber of '(y)ica$ an% enta$ ca#)e) A onon#c$eo)i)& (e'atiti)& e3ce))i0e work$oa%& 'rofo#n% bore%o B& b#t w(en fati.#e 'er)i)t)& %e're))ion )(o#$% not be o0er$ooke%. *ati.#e i) ore t(an 5#)t bein. occa)iona$$y tire%. Tire%ne)) i) a nat#ra$ '(eno enon an% a )i.na$ to re)t. 4any 'eo'$e wit( fati.#e& (owe0er& awaken fro a f#$$ ni.(t-) )$ee' an% )ti$$ fee$ e3(a#)te%. Or& t(ey ay (a0e on$y a few 'ro%#cti0e (o#r) in t(e %ay. Procra)tination& %i)traction& an% $ack of oti0ation are often anife)tation) of fati.#e.

De're))ion a$)o brin.) a enta$ fati.#e88t(e in% i) )i '$y +tire%&+ an% one (a) %iffic#$ty t(inkin.& concentratin.& or akin. %eci)ion). E otiona$ fati.#e i) often fe$t a) +I can-t take any anife)t) a) irritabi$ity or wit(%rawa$. ore&+ +Lea0e e a$one&+ an% often

*or any& t(e $iftin. of fati.#e t(at fo$$ow) t(e )#cce))f#$ treat ent of %e're))ion can tran)for t(eir $i0e). s the lack of sleep wore me down, a sense of hopelessness enveloped me. I knew that nothing I did could change the situation. There was nothing I could do. I was convinced that I was laboring under some kind of curse so that

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99 any efforts of my own to fight this situation were foredoomed to failure. PER," ?NA<TH

De're))ion i 'air) t(e abi$ity to care an% be care% for& .i0e an% recei0e& $o0e an% be $o0e%. De're))ion can )i.nificant$y interfere wit( all re$ation)(i')88wit( frien%)& co8worker)& bo))e)& e '$oyee)& c(i$%ren& 'arent)& )'o#)e)& $o0er)& an% e0en one-) re$ation)(i' wit( )e$f& Go%& an% $ife. Re$ation)(i') are an e3ce$$ent irror a) to (ow we are %oin.. If t(e re$ation)(i') in one-) $ife )ee %ee'$y tro#b$e%& 'er(a') it-) beca#)e t(at 'er)on i) %ee'$y tro#b$e%. T(e tro#b$e ay be %e're))ion. It's surprising how many persons go through life without ever recogni3ing that their feelings toward other people are largely determined by their feelings toward themselves, and if you're not comfortable within yourself, you can't be comfortable with others. S"DNE" C. HARRIS

Th!rt 1three: 5elat!onsh!ps

+epress!on

+estro s

In %ay) of o$% A'rior to t(e i%81HDE)B t(ere were few effecti0e treat ent) for %e're))ion. Peo'$e& (owe0er& knew %e're))ion we$$.

Th!rt 1four: +epress!on

5o-ant!c!6!n"

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HOW TO DEPRESSION

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9@

De're))ion i) a) o$% a) (# ankin%. +T(e 4an W(o Wa) Tire% of Life+ i) t(e tit$e of a 'oe written in 1HHE88t(at-) 1HHE #.. W(at can 'oet) an% '(i$o)o'(er) %o w(en t(ey (a0e a a$a%y t(at (a) no treat ent2 Ro antici;e it& of co#r)e. T(#) )'ran. t(e be$ief t(at %e're))ion wa) e))entia$ to t(e %e0e$o' ent of a (# an bein.. +A$$ arti)t) to%ay&+ )ai% Lawrence D#rre$$& +are e3'ecte% to c#$ti0ate a $itt$e fa)(ionab$e #n(a''ine)).+ In 1F!1& Robert 1#rton ob)er0e% t(at not(in. wa) +)o )weet a) e$anc(o$y&+ an% 4a#rice 4aeter$inck #)e% in 1IHF& +T(e 0a$#e of o#r)e$0e) i) b#t t(e 0a$#e of o#r e$anc(o$y an% o#r %i)=#iet.+ So e arti)tic or inte$$ect#a$ 'eo'$e a0oi% treat ent for fear of $o)in. t(eir creati0e )en)ibi$itie). It ay be %iffic#$t to co #nicate to t(e t(at on.oin. )#fferin. %oe) not brin. abo#t %ee'enin. wi)%o & 'erce'tion of $ife-) +tr#e rea$ity&+ or creati0e ac(ie0e ent. De're))ion i) an i$$ne))& an% it i) no ore nob$e to%ay to )#ffer fro it t(an it wo#$% be to )#ffer fro #ntreate% )c#r0y& )y'(i$i)& or .oiter88t(ree i$$ne))e) t(at& $ike %e're))ion& (a% no known c#re a cent#ry or )o a.o. "uffering is overrated. #I44 811-7

T(e f$i' )i%e of ro antici;in. %e're))ion i) t(e enor o#) )ocia$ )ti. a of %e're))ion an% t(e treat ent of %e're))ion it)e$f. So e be$ie0e t(at %e're))ion i) t(e fir)t )te' on a )(ort wa$k to t(e $oony bin. Ot(er) be$ie0e t(at t(e treat ent of %e're))ion i) 5#)t too (i' to be tr#e. 5ewswee )tate% on it-) *ebr#ary G& 1HH@& co0er& +)(y2 *or.etf#$2 An3io#)2 *earf#$2 l Ob)e))e%2 How )cience wi$$ $et yo# c(an.e yo#r 'er)ona$ity wit( a 'i$$.+ 5ewswee k )#..e)t t(at )(yne))& for.etf#$ne))& an3iety& fear an% ob)e))ion are 'art of one-) personality . T(ey are a$)o 'o))ib$e )y 'ton) of %e're))ion.

Th!rt 1f!%e: +epress!on

The

St!"-a

of

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9D

A) $on. a) 'eo'$e identify wit( t(eir %e're))ion a) t(o#.( it were )o e 'art of t(eir sel & f A+it-) 5#)t t(e way I a +B& t(ey-re not $ike$y to )eek %ia.no)i) an% treat ent. T(e a5or 'rob$e by far wit( treatin. %e're))ion in t(i) co#ntry i) #n%ertreat ent.

Ne0ert(e$e))& )o e 'eo'$e ock anti%e're))ant treat ent) a) a tren%y fa%& akin. )ni%e co ent) abo#t +>ita in P+ or t(e +Pro;ac 'er)ona$ity+. AIn fact& 'eo'$e )#cce))f#$$y treate% for %e're))ion re'ort t(ey fee$ more .B themselves P$ea)e %on-t $et any of t(i) e%ia c(atter interfere wit( yo#r )eekin. a %ia.no)i)& treat ent& an% (ea$in.. !hysical and social functioning are impaired by depression to a greater degree than by hypertension, diabetes, angina, arthritis, gastrointestinal diseases, lung problems, or back ailments. 9'": .. " 5TI &', ..2. 9ournal of clinical psychiatry 5ovember, ;<<=

Part !wo: Healin, the Brain

.en ought to know that from nothing else but the brain come *oys, delights, laughter and sports, grief, despondency and lamentations. )I!!'-6 T1" ,#rrent re)earc( 'oint) to an i ba$ance of bioc(e ica$) in t(e brain a) t(e )eat of %e're))ion. Recent e%ica$ breakt(ro#.() (a0e $e% to effecti0e treat ent) an% c#re) for %e're))ion for t(e fir)t ti e in (i)tory. T(e)e are w(at we-$$ e3'$ore in t(i) 'art of t(e book& a$on. wit( i 'ortant (ea$t(care ti') to )'ee% yo#r (ea$in..

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9F

T(e (ea$t( 'rofe))iona$ to diagnose an% medically treat %e're))ion i) t(e '(y)ician Aan 4.D.B. mental (ea$t( 'ractitioner. In t(i) 'art of t(e book& we are $ookin. at medical %ia.no)i) an% treat ent.P A) we )(a$$ e3'$ore )(ort$y& ot(er '(y)ica$ i$$ne))e) can (a0e )y 'to ) )i i$ar to %e're))ion& or ay be t(e ca#)e of %e're))ion it)e$f. It i) one of t(e %octor-) 5ob) to r#$e o#t t(e)e i$$ne))e) w(en )y 'to ) of %e're))ion are 're)ent. P)yc(iatri)t) are t(e '(y)ician) be)t )#ite% to %ia.no)e an% treat %e're))ion. P)yc(iatri)t) are& fir)t an% fore o)t& e%ica$ %octor). T(ey (a0e& in a%%ition& t(ree year) of trainin. in t(e workin.) of t(e brain an% in%. 4any ')yc(iatri)t) now )'ecia$i;e in treatin. %e're))ion. Accor%in. to a 1HH9 )#r0ey 'erfor e% by t(e RAND ,or'oration& fewer t(an (a$f t(e .enera$ 'ractitioner) A+fa i$y %octor)+B treatin. %e're))e% 'atient) (a% )'ent ore t(an three minutes %i)c#))in. t(eir 'atient-) )y 'to ) before %eter inin. if t(e 'atient (a% a %e're))ion. W(i$e %ia.no)in. %e're))ion #)#a$$y take) no ore t(an one or two fifty8 in#te con)#$tation)& t(ree in#te) i) ob0io#)$y far too brief. T(i) ay e3'$ain w(y .enera$ 'ractitioner) fai$ to %ia.no)e %e're))ion acc#rate$y abo#t (a$f t(e ti e. AT(ey ten% not to fin% a %e're))ion w(en one& in fact& e3i)t).B 4ore an% ore .enera$ 'ractitioner)& (owe0er& are beco in. we$$ 0er)e% in t(e treat ent of %e're))ion an% are takin. t(e nece))ary ti e to %o a 'ro'er %ia.no)tic e0a$#ation. T(e ')yc(iatri)t& t(en& i) certain$y not t(e on$y '(y)ician w(o can )#cce))f#$$y %ia.no)e an% treat %e're))ion. 4o)t i 'ortant& yo# want to fin% a co 'etent '(y)ician wit( w(o yo# fee$ comfortable, )o eone yo# can tr#)t wit( t(e o)t inti ate %etai$) of yo#r $ife. "o# #)t .i0e t(oro#.(& co '$ete infor ation abo#t a$$ a)'ect) of yo#r $ife if t(e %octor i) to ake an acc#rate %ia.no)i) an% 're)cribe t(e o)t effecti0e treat ent. In a%%ition& t(e '(y)ician yo# c(oo)e to work wit( yo# #)t 'ro0i%e e otiona$ )#''ort& enco#ra.e ent& an% .#i%ance. It-) i 'ortant t(at yo# can fee$ (i) or (er co 'a))ion an% carin.. If yo#r fa i$y %octor or (ea$t(care 'rofe))iona$ %oe) not )'ecia$i;e in t(e %ia.no)i) an% treat ent of %e're))ion& (e or )(e wi$$ 'robab$y be ab$e to reco en% a ')yc(iatri)t w(o %oe). T(ere i) no nee% to c(oo)e t(e fir)t reco en%ation. So eti e) +inter0iewin.+ two or t(ree 'ro)'ecti0e ')yc(iatri)t) i) in or%er. .ac*eth: -anst thou not minister to a mind diseased, !luck from the memory a rooted sorrow, 6a3e out the troubles of the brain, and with some sweet oblivious antidote

Th!rt 1n!ne: +octor

Choose

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9G -leanse the stuffed bosom of that perilous stuff %hich weighs upon the heart? +octor: Therein the patient .ust minister to himself. ") 71"!1 61

Fort : The +epress!on

+!a"nos!s

of

If this essential core of the person is denied or suppressed, he gets sick sometimes in obvious ways, sometimes in subtle ways, sometimes immediately, sometimes later . #6 ) . . "4'% Dia.no)in. %e're))ion88fro )trai.(tforwar% 'roce%#re. t(e 'atient-) 'oint of 0iew88i) an #nco '$icate%& e%ica$

T(ere wi$$ 'robab$y be for ) to fi$$ o#t Aaren-t t(ere a$way)2B concernin. yo#r an% 'er)ona$ (i)tory. 1eca#)e %e're))ion ten%) to r#n in fa i$ie)& yo# =#e)tion) abo#t yo#r fa i$y e%ica$ (i)tory.

ay be a)ke% to an)wer a few ba)ic

"o#r %octor i.(t a$)o 'erfor w(at-) ca$$e% a e%ica$ work#'& to r#$e o#t '(y)ica$ i$$ne))e) t(at can fir)t a''ear a) a %e're))ion. T(e)e can inc$#%e $ow t(yroi%& onon#c$eo)i)& ane ia& %iabete) A(a$f of t(e fifteen i$$ion 'eo'$e wit( %iabete) in t(i) co#ntry %on-t know t(ey (a0e itB& a%rena$ in)#fficiency& an% (e'atiti)& a on. ot(er). A4o)t of t(e)e can be %eter ine% by a )i '$e b$oo% te)t.B "o#-$$ be a)ke% abo#t e%ication) yo# are takin. or (a0e recent$y taken. ,ertain 're)cri'tion %r#.) Afor e3a '$e& (i.( b$oo% 're))#re e%ication)& birt( contro$ 'i$$)& or )teroi%)B an% o0er8t(e8co#nter %r#.) A)#c( a) %iet or )$ee'in. 'i$$)B can )o eti e) ca#)e %e're))ion.

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9I

It-) a$)o a .oo% i%ea to 'ro0i%e yo#r %ia.no)in. '(y)ician wit( a complete $i)t of a$$ 0ita in)& inera$)& (erb)& a ino aci%)& or recreationa$ %r#.) yo# ay (a0e taken in t(e 'a)t year. A<n%er)tan%ab$y& yo# ay not want to write %own )o e of t(e i$$e.a$ )#b)tance)& b#t dote$$ yo#r %ia.no)in. '(y)ician w(en in t(e 'ri0acy of yo#r con)#$tation.B "o#r e%ica$ e3a )(o#$% inc$#%e a '(y)ica$& e)'ecia$$y if yo# (a0en-t (a% one recent$y.

4o)t$y& t(o#.(& arri0in. at a %ia.no)i) wi$$ in0o$0e talking . "o#-$$ te$$ t(e %octor w(ic( )y 'to ) of %e're))ion yo# t(ink yo# (a0e. "o# can a)k t(e %octor w(et(er w(at you are e3'eriencin. =#a$ifie) a) a )y 'to or not. T(e %octor wi$$ a$)o a)k yo# )o e =#e)tion)& w(ic(& of co#r)e& )(o#$% be an)were% a) frank$y an% co '$ete$y a) 'o))ib$e. After re0iewin. yo#r 'er)ona$& fa i$y& an% yo#r %octor ay %ia.no)e %e're))ion. e%ica$ (i)tory& an% t(e re)#$t) of a$$ te)t)&

Rat(er t(an fee$in. %rea%& o)t 'eo'$e %ia.no)e% a) %e're))e% fee$ re$ie0e%. >inally, t(ere i) a )in.$e& e%ica$ e3'$anation for a .reat any fr#)tratin.& %ebi$itatin. 'rob$e ). At t(i) 'oint& yo#r %octor wi$$ reco en% a co#r)e of treat ent. In inc$#%e anti%e're))ant e%ication an% )(ort8ter ')yc(ot(era'y. !sychiatry is the art of teaching people how to stand on their own two feet while reclining on couches. "I&.?52 >61?2 o)t ca)e)& t(i) wi$$

Fort 1one: Ant!depressant .ed!cat!ons


T(ere are ro#.($y a %o;en anti%e're))ant e%ication) fro w(ic( yo# an% yo#r %octor can c(oo)e. A) 're0io#)$y entione%& none of t(e i) a%%icti0e or (abit8for in.. T(ey are .enera$$y )afe w(en taken a) 're)cribe%. A$t(o#.( 0ario#) ty'e) of anti%e're))ant) work in %ifferent way)& t(e o0era$$ effect i) t(e )a e: ba$ancin. t(e ne#rotran) itter) in t(e brain& t(#) re)torin. (ar ony to brain f#nctionin..

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9H

Anti%e're))ant e%ication) beco e effecti0e .ra%#a$$y. A$t(o#.( )o e 'eo'$e notice an i 'ro0e ent wit(in %ay)& )o e take a) $on. a) ei.(t week) to fee$ t(e a3i # benefit). D#rin. t(i) ti e& 'atience an% 'er)e0erance are t(e key. So e 'atient) %eci%e after a few %ay) or week)& +T(i) i)n-t workin. for e&+ an% )to'. Ot(er) e3'erience )i%e effect)& fai$ to te$$ t(eir %octor abo#t t(e & an% )to'. Eit(er of t(e)e re)'on)e) i) a i)take. ,o #nicate all effect)88e)'ecia$$y 'rob$e ) 88to yo#r %octor. If t(e 'rob$e e)'ecia$$y tro#b$e)o e& ca$$ at once. i)

Don-t wait #nti$ yo#r ne3t a''oint ent. "o#r %octor ay t(en 're)cribe a %ifferent anti%e're))ant. If& (owe0er& yo#r %octor )#..e)t) contin#in. wit( t(e e%ication a) 're)cribe%& '$ea)e %o )o. 4o)t )i%e effect) %i)a''ear wit(in two to t(ree week)& or& w(en co 'are% wit( t(e 'o)iti0e re)#$t) of e%ication& e0ent#a$$y )ee ini a$. The human body experiences a powerful gravitational pull in the direction of hope. That is why the patient's hopes are the physician's secret weapon. They are the hidden ingredients in any prescription. 5'6. 5 -'?"I5"

4o)t 'eo'$e w(o take anti%e're))ant) e3'erience few& if any& )i%e effect). T(o)e w(o %o (a0e i$% )i%e effect). T(i) i) e)'ecia$$y tr#e of t(e newer anti%e're))ant) APro;ac& Pa3i$& Oo$oft& an% Effe3orB. "o#r '(y)ician wi$$ $et yo# know w(ic( )i%e effect) to $ook for wit( t(e 'artic#$ar anti%e're))antA)B yo# are takin.. A) 're0io#)$y entione%& o)t anti%e're))ant)- )i%e effect) %i)a''ear on t(eir own wit(in two or t(ree week). Se$%o are )i%e effect) )e0ere eno#.( to nece))itate )witc(in. e%ication). If yo# %o nee% to c(an.e& (owe0er& take (eart: t(ere are )e0era$ ot(er anti%e're))ant) e=#a$$y effecti0e& b#t wit(o#t t(e )a e )i%e effect).

Fort 1two: #ffects

S!de

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@E e%ication or %o)a.e on yo#r own. ,ontact yo#r

4o)t i 'ortant& %o not c(an.e yo#r %octor.

Do not take any a%%itiona$ %r#.)88eit(er o0er8t(e8co#nter& 're)cri'tion& or recreationa$88 wit(o#t fir)t c(eckin. wit( yo#r (ea$t(care 'ro0i%er. Dr#.) t(at& w(en taken a$one& are re$ati0e$y (ar $e)) can beco e %an.ero#)88e0en %ea%$y88w(en taken wit( )o e anti%e're))ant). lwaysc(eck wit( yo#r %octor. W(ate0er t(e )i%e effect) ay be& it i) #)#a$$y take anti%e're))ant e%ication. ore (ar f#$ to (a0e a %e're))ion t(an to

)ow to gain, how to keep, how to recover happiness is in fact for most men at all times the secret motive of all they do, and of all they are willing to endure. %illiam 9ames

It )ee ) t(at w(ene0er t(e )#b5ect of %e're))ion an% anti%e're))ant t(e %i)c#))ion t#rn) to Pro;ac. *rank$y& Pro;ac (a) +a ba% re'.+

Fort 1three: 5u-ors

The

,ro6ac
e%ication) ari)e)&

It i) co '$ete$y #n%e)er0e%. Since it) re$ea)e in 1HIG& ten i$$ion 'eo'$e (a0e taken Pro;ac. T(e 0a)t& vas a5ority of t(e (a0e fo#n% it to be an effecti0e treat ent for t )i%e effect) . AIn fact& Pro;ac (a) fewer )i%e effect) t(an a$ o)t any %e're))ion& wit( few ot(er anti%e're))ant.B Nat#ra$$y& in )t#%yin. a .ro#' of ten be(a0ior i) $ike$y to be fo#n%. i$$ion 'eo'$e %oin. anything, )o e aberrant

A certain re$i.io#) .ro#' for w(ate0er rea)on %eci%e% to +.et+ E$i Li$$y& t(e an#fact#rer of Pro;ac. T(e .ro#' )'ent i$$ion) of %o$$ar) '#b$ici;in. t(e aberrant be(a0ior A #r%er)& )#ici%e)B of a (an%f#$ of t(o)e ten i$$ion. Since t(en& e$aborate )t#%ie) re'orte% in e0eryt(in. fro t(e merican 9ournal of !sychiatry to +FE 4in#te)+88)(ow t(at Pro;ac& in an% of it)e$f& %oe) not ca#)e a .reater $ike$i(oo% of aberrant be(a0ior.

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@1 It is estimated that ten million people around the world have taken !ro3ac, five million of them right here in the ?nited "tates. That's more than the total populations of Idaho, .ontana, %yoming, 5orth 2akota, "outh 2akota, and 5ebraska. '!6 ) %I5>610 /T)1 '!6 ) %I5>610 ")'%/ .arch @, ;<<A

Fort 1four: The 5!"ht .ed!cat!on and +osa"e


D#e to t(e %e$ay between )tartin. anti%e're))ant) an% )eein. re)#$t)& it ay take a w(i$e for yo#r %octor an% yo# to arri0e at t(e 'ro'er e%ication an% %o)a.e for yo#. 1e 'atient wit( t(i) 'roce)). D#rin. t(e initia$ '(a)e of treat ent& yo# fre=#ent con)#$tation) wit( yo#r %octor. ay re=#ire ore

Peo'$e re)'on% %ifferent$y to )'ecific anti%e're))ant). One 'er)on ay fin% anti%e're))ant A (i.($y effecti0e& w(i$e anot(er 'er)on ay fin% it on$y ar.ina$$y effecti0e. T(e ot(er 'er)on& (owe0er& ay fin% t(at anti%e're))ant 1 work) won%er)& w(i$e t(e anti%e're))ant A fan fin%) anti%e're))ant 1 ineffecti0e. T(e )a e i) tr#e of )i%e effect). Anti%e're))ant A ay work fine& b#t (a0e a %i)a.reeab$e )i%e effect& w(i$e anti%e're))ant 1 ay work 5#)t a) we$$& an% (a0e no )i%e effect). A$t(o#.( it ay take a w(i$e& w(en yo# an% yo#r %octor %i)co0er t(e anti%e're))ant an% %o)a.e t(at work be)t for yo#& it wi$$ be wort( it. Instant gratification takes too long. - 66I1 >I")16

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@!

Fort 1f!%e: "You're Not +eal!n" w!th Your ,a!n$"


So e 'eo'$e )ee ora$$y o''o)e% to anti%e're))ant e%ication. T(ey (a0e a fir be$ief t(at 'ain #)t be dealt with, e3'erience%& ana$y;e%& cate.ori;e%& an%& at a$$ co)t)& #)tnot be a0oi%e%. T(e)e 'eo'$e& it )ee )& are conf#)in. anti%e're))ant) wit( tran=#i$i;er) or 'ainki$$er). Anti%e're))ant) %o not n# b t(e bo%y& in%& or e otion). On t(e contrary& t(ey #)#a$$y ake a 'er)on ore 'erce'ti0e an% aware of fee$in.). T(e )#fferin. of %e're))ion i) not t(e or%inary occa)iona$ 'ain of $i0in.. S#fferin.& in fact& interfere) wit( t(e 'roce))in. of& an% takin. a''ro'riate action abo#t& 'ain. Pain i) a )i.na$ t(at )o et(in. i) not ri.(t. *ar fro co0erin. t(i) 'ain& anti%e're))ant) (e$' yo# %ea$ wit( it ore effecti0e$y. Peo'$e bein. treate% for %e're))ion often fin% t(at t(e c$arity of in%& re$ief of e otiona$ )#fferin.& an% increa)e% ener.y a$$ow t(e to c$ear #' 'rob$e ) 88 enta$& '(y)ica$& an% e otiona$88t(at (a% been fe)terin. for year). Anti%e're))ant e%ication)& t(en& are not an e)ca'e& a co0er8#'& or a )(ort circ#it for $ife-) %iffic#$tie). They are a medicine to heal disease and end suffering. T(ey often ake ')yc(ot(era'y ore effecti0e.

"ome patients feel guilty about achieving recovery with medication. They have been thoroughly indoctrinated in the idea that emotional disturbance must reflect psychic ills, and they expect the treatment to re$uire a prolonged, painful search of their unconscious. 5 T) 5 ". 74I51, ..2.

Fort 1s!): A Good N!"ht's Sleep


&o to bed--%hat you're staying up

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@9 for isn't worth it. 520 6''510

So any 'eo'$e wit( %e're))ion e3'erience %iffic#$ty in )$ee'in. t(at88a) wit( any ot(er )y 'to ) of %e're))ion88it-) (ar% to te$$ w(et(er in)o nia contrib#te% to t(e %e're))ion or %e're))ion contrib#te% to t(e in)o nia. T(e an)wer& in any ca)e)& i) bot(. 4any 'eo'$e fin% t(at a) treat ent 'ro.re))e) t(ey ret#rn to nor a$ )$ee' cyc$e). T(i) i) (ea$in. in it)e$f. If& after takin. anti%e're))ant) for a w(i$e& yo# fin% yo#r )$ee' (a) not ret#rne% to nor a$& it ay be t(at t(e 'artic#$ar anti%e're))ant yo# take (a) t(e #nwante% )i%e effect of in)o nia. "o# ay want to %i)c#)) wit( yo#r %octor t(e 'o))ibi$ity of a be%ti e %o)e of an anti%e're))ant A)#c( a) Tra;a%oneB t(at (a) )$ee'ine)) a) one of it) )i%e effect). T(e)e anti%e're))ant) are not )$ee'in. 'i$$). W(en taken at be%ti e& (owe0er& t(e )i%e effect of )$ee'ine))88w(ic( can ob0io#)$y be a %etri ent %#rin. t(e %ay88beco e) an a%%e% b$e))in.. S$ee'in. 'i$$) can be ea)i$y ab#)e% an% are 'artic#$ar$y %an.ero#) for a %e're))e% 'atient. Se%ati0e) act#a$$y %i)r#'t yo#r nor a$ )$ee' 'attern) an% can =#ick$y beco e a%%ictin.. If yo# are a$rea%y takin. an o0er8t(e8co#nter or 're)cri'tion )$ee'in. e%ication& a)k yo#r %octor if it-) a%0i)ab$e to )witc( yo# to an anti%e're))ant at be%ti e. T(e)e are often not on$y ore effecti0e for t(e %e're))e% 'er)on& b#t a$$ow (i or (er to a0oi% )$ee'in. 'i$$)& w(ic( can interfere wit( t(e )#cce))f#$ treat ent of %e're))ion. A) a$way)& c(eck wit( yo#r %octor. S$ee' i) a )i.nificant 'art of t(e (ea$in. 'roce))88it i) t(e ti e for yo#r bo%y& e otion)& brain& an% in% to re5#0enate an% re)tore t(e )e$0e) to 'ro'er f#nctionin.. S$ee' i) t(e .#ar%ian of (ea$t(. )ow do people go to sleep? I'm afraid I've lost the knack. I might try busting myself smartly over the temple with the nightlight. I might repeat to myself, slowly and soothingly, a list of $uotations beautiful from minds profound( if I can remember any of the damn things. 2'6'T)0 ! 6716

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@@

Fort 1se%en: Supple-ents

Nutr!t!onal
1verything you see I owe to spaghetti. "'!)I 4'615

Goo% n#trition& '$#) takin. 0ita in an% inera$ )#''$e ent)& )#''ort) t(e (ea$in. of yo#r brain an% bo%y. A n#trition8con)cio#) %octor can te)t yo# for n#tritiona$ %eficiencie) an% treat t(e)e a''ro'riate$y. ,on)i%er takin. a 0ita in 18co '$e3 twice %ai$y. Deficiencie) of 11& 1!& or 1F can ca#)e %e're))ion. >ita in 11! %eficiency can ca#)e %e're))ion& ne#ro$o.ica$ 'rob$e )& an% ane ia. A"o# ay nee% to take t(e 11! #n%er yo#r ton.#e or a) a +11! )(ot+ beca#)e t(i) 0ita in i) ab)orbe% 'oor$y fro t(e %iet.B >ita in , twice %ai$y (e$') co bat )tre)) an% )tren.t(en) yo#r i #ne )y)te .

A %ai$y #$ti inera$ )#''$e ent i) a$)o (e$'f#$ beca#)e a %eficiency of ;inc& iron& a.ne)i# & or an.ane)e can contrib#te to %e're))ion. 1xces )#.ar& w(ite f$o#r& a$co(o$& an% caffeine %e'$ete yo#r ener.y an% can contrib#te to s %e're))ion. E)'ecia$$y a on. t(e e$%er$y& %eficiencie) of 0ita in) an% %e're))ion& b#t $e))8t(an8o'ti a$ enta$ 'erfor ance. inera$) contrib#te to not on$y

In .enera$& 0ita inQ inera$ )#''$e ent) are better '#rc(a)e% at a (ea$t( foo% )tore t(an t(e corner %r#. )tore. An%... %rink $ot) of water88at $ea)t ei.(t I8o#nce .$a))e) a %ay.

Fort 1e!"ht: Treat Your 'od &ell


Anyt(in. yo#-0e $earne% t(at 'ro ote) t(e )tren.t(enin.& f$e3ibi$ity& an% en%#rance of yo#r bo%y wi$$ a$ o)t in0ariab$y )#''ort yo#r o0era$$ (ea$in. an% we$$8bein..

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@D

E3erci)e88'artic#$ar$y aerobic e3erci)e88'ro%#ce) endorphins, w(ic( are a on. t(e bo%y-) nat#ra$ anti%e're))ant). 1icyc$in.& )wi in.& or e0en a .oo% bri)k wa$k can %o won%er). Ot(er '(y)ica$ acti0itie)88)#c( a) yo.a& )tretc(in.& %ancin.& tai c(i88are e3ce$$ent way) to $oo)en t(e bo%y& re$ie0e )tre))& an% .et ener.y o0in. a.ain. It-) (ar% to o0ere)ti ate t(e (ea$in. 'ower) of a (ot bat(. If yo#-re a ty'ica$ +)(ower 'ower+ A erican& akin. t(at a ten8 in#te (ot bat( co#$% (a0e )oot(in. re)#$t). E0en ore %ee'$y re$a3in. i) a))a.e.

Do ore of w(ate0er acti0itie) yo# 'er)ona$$y fin% n#rt#rin. an% en5oyab$e: wa$k) in nat#re& 0iewin. art& $i)tenin. to .oo% #)ic& watc(in. yo#r fa0orite o0ie)& .ar%enin.. One of t(e o)t co on o#tco e) of a %e're))i0e i$$ne)) i) a i)treate% bo%y. Now i) t(e ti e to treat yo#r bo%y we$$. T(e ore yo# $earn to treat yo#r)e$f we$$ now& t(e $e)) treat ent yo#-$$ nee% %own t(e roa%. .y grandmother started walking five miles a day when she was sixty. "he's ninety-five now, and we don't know where the hell she is . 14415 21&15161"

Part !hree: Healin, the Mind


The mind is its own place, and in itself can make a )eav'n of )ell, or a )ell of )eav'n. 9')5 .I4T'5 ! 6 2I"1 4'"T ;BB@ T(e )econ% a''roac( to (ea$in. %e're))ion88e=#a$$y i 'ortant a) (ea$in. t(e brain88i) (ea$in. t(e in%. E3ten)i0e re)earc( (a) )(own t(at two )(ort8ter t(era'ie)& -ognitive Therapy an% Interpersonal Therapy, are (i.($y effecti0e in t(e treat ent of %e're))ion.

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After a brief %i)c#))ion of t(e)e 'otent t(era'ie)& we wi$$ 're)ent ourfa0orite )ki$$) to (ea$ t(e in% an% en5oy a (a''ier& ore 'ro%#cti0e $ife. AT(e)e are offere% a) an a%5#nct to& not a )#b)tit#te for& ,o.niti0eQInter'er)ona$ T(era'y.B

Fort 1n!ne: ,s chotherap As #ducat!on


I know of no more encouraging fact than the un$uestionable ability of man to elevate his life by a conscious endeavor. THOREA< P)yc(ot(era'y (a) c(an.e% con)i%erab$y in t(e 'a)t %eca%e. T(e )tereoty'e o)t 'eo'$e (a0e of $yin. on a co#c( for t(e fifty8 in#te (o#r w(i$e a %i)'a))ionate t(era'i)t )it) )i$ent$y takin. note) (a) a$ o)t %i)a''eare%. T(era'y88e)'ecia$$y in t(e treat ent of %e're))ion88(a) beco e #c( ore educational.

1ducation co e) fro t(e Latin wor% educare, w(ic( ean) to %raw fort( fro wit(in. A .oo% t(era'i)t acti0e$y %raw) fro wit(in yo# t(in.) yo# ay (a0e known abo#t yo#r)e$f an% for.otten& t(in.) yo# ay (a0e ne0er known abo#t yo#r)e$f& or t(in.) t(at yo# knew to be tr#e b#t& for w(ate0er rea)on& %i)re.ar%e%. In a%%ition& a t(era'i)t teac(e) new )ki$$) for $i0in. a $o0in. $ife. De're))e% 'eo'$e )o eti e) %o t(in.) t(at one ever taught them any other way. ake t(e ore 'ro%#cti0e& )ati)fyin.& an% e0en ore %e're))e% beca#)e no

An i 'ortant 'art of t(era'y& t(en& i) $earnin. ot(er way).

F!ft : Co"n!t!%e Therap


If we see things as negative, we are likely to feel negative and behave in a negative way.

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AARON T. 1E,?& 4.D. ,o.niti0e T(era'y wa) %e0e$o'e% by ')yc(iatri)t Aaron T. 1eck& 4.D. T(e wor% cognitive re$ate) to (ow we 'ercei0e an% t(ink. *or e3a '$e& t(e wor% recogni3e ean) )i '$y to r A%o a.ainB cogni3e A'ercei0eB88to co.ni;e )o et(in. we (a0e co.ni;e% before. De)carte)-) fa o#) '(ra)e& +I t(ink& t(erefore I a &+ i)& in fact& a e ba% tran)$ation. A better tran)$ation wo#$% be& +I co.ni;e& t(erefore I a .+ Si '$y '#t& t(e way we 'ercei0e t(e wor$% i) t(e way we re)'on% to t(e wor$%. If o#r co.nition of $ife i) ne.ati0e& o#r t(o#.(t)& fee$in.)& an% action) wi$$ be ne.ati0e. ,o.niti0e T(era'y i%entifie) a 'er)on-) %i)torte% co.nition) A'erce'tion) an% e0a$#ation)B an% +refra e)+ t(e in a ore acc#rate& fact#a$ $i.(t. ,o.niti0e T(era'y i) not 'o)iti0e t(inkin.88it )i '$y )eek) w(at-) real w(at-) genuine, abo#t one-) $ife. , De're))ion %i)tort) 'erce'tion. T(e %e're))e% 'er)on 'ercei0e) $ife t(ro#.( a .$a)) %ark$y. ,o.niti0e T(era'y %oe) not a%% ro)e8co$ore% .$a))e): it) .oa$ i) c$ear .$a))& w(ic( a$$ow) t(e wor$% to be 'ercei0e% acc#rate$y88bot( it) .oo% an% it) ba%. Dr. 1eck-) t(era'e#tic 4.D. et(o% i) o#t$ine% in t(e book& >eeling &ood by Da0i% D. 1#rn)&

A %e're))i0e i$$ne)) co$or) (ow a 'er)on t(ink)& fee$)& an% act) towar% a )'o#)e& $o0er& frien%& bo))& co8worker& 'arent& or c(i$%. Tro#b$e% re$ation)(i') are t(e r#$e in %e're))ion. Inter'er)ona$ T(era'y wa) %e0e$o'e% by ')yc(iatri)t Gera$% ?$er an& 4.D.& of Har0ar%& an% ')yc(o$o.i)t 4yrna Wei)) an& P(.D.& of "a$e a) a )(ort8ter t(era'y to (e$' 'eo'$e i%entify an% re)o$0e t(eir %iffic#$tie) wit( ot(er). Interpersonal !sychotherapy of 2epression i) t(e book written by Dr. ?$er an an% Dr. Wei)) an. W(erea) ,o.niti0e T(era'y foc#)e) on 'erce'tion an% reaction to t(o)e 'erce'tion)& Inter'er)ona$ T(era'y $ay) an e3tra e '(a)i) on co #nication )ki$$). Inter'er)ona$ T(era'y an% ,o.niti0e T(era'y (a0e )o any o0er$a''in. conce't) an% work )o we$$ to.et(er& any t(era'i)t) (a0e co bine% bot( into ,o.niti0eQInter'er)ona$ T(era'y. 1ot( ,o.niti0e an% Inter'er)ona$ T(era'y %ea$ wit( yo#r (abit) of t(o#.(t& fee$in.& an% be(a0ior a) t(ey are now, not w(at (a''ene% )o ew(ere back then in yo#r c(i$%(oo%. T(e ori.in of t(e 'attern i) not a) i 'ortant a) t(e 'attern it)e$f an% (ow to t#rn t(at 'attern into one t(at e$e0ate) rat(er t(an %e're))e).

F!ft 1one: Therap

Interpersonal

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1verybody forgets the basic thing, people are not going to love you unless you love them. PAT ,ARROLL

F!ft 1two: Ac2nowled"!n" Two ,!oneers


We wo#$% be re i)) if we %i% not ention two 'eo'$e w(o)e work $ai% t(e fo#n%ation for t(e )#cce)) of ,o.niti0e an% Inter'er)ona$ t(era'ie). T(ey are A$bert E$$i)& P(.D.& an% Arno$% La;ar#)& P(.D. A$bert E$$i) i) t(e fo#n%er of Rationa$8E oti0e T(era'y. It i) %e)cribe% bri$$iant$y in (i) book& )ow To "tubbornly 6efuse to be .iserable bout nything . . . 0es, 50T)I5&. T(e i%ea be(in% Rationa$8E oti0e T(era'y i) t(i): t(ere are t(ree a)'ect) of $ife88AaB w(at rea$$y (a''en)& AbB w(at we 'ercei0e abo#t w(at (a''en)& an% AcB (ow we react. T(e a5ority of o#r %iffic#$tie)& accor%in. to Dr. E$$i)& co e at 'oint AbB: w(at we 'ercei0e. 1y rationa$$y& fact#a$$y co 'arin. o#r 'erce'tion) an% reaction) wit( w(at act#a$$y (a''ene%& we beco e ore effecti0e at AcB: o#r reaction an% action. Dr. Arno$% La;ar#) i) t(e fat(er of 4#$ti o%a$ T(era'y. T(i) $ook) at w(at one i) t(inkin.& fee$in.& an% %oin. t(at i) not 'ro%#cti0e& an% teac(e) 'ro0en& effecti0e )trate.ie) for re0er)in. t(e . *or e3a '$e& Dr. La;ar#) aintain) t(at any 'eo'$e are d 're))e% e beca#)e t(ey (a0e an inabi$ity to e 're)). W(et(er t(e %e're))e% e3' re))ion i) ten%erne))& a))erti0ene))& 5oy& an.er& x or $o0e& $earnin. a''ro'riate e3're))ion i) 0a$#ab$e in t(e treat ent of %e're))ion. Dr. La;ar#)-) o)t recent book i) 2on't #elieve It for a .inute.

2o you find yourself in the same unhappy situation again and again, wondering where you went wrong and why it happened again? It's not always *ust bad luck-- it may be bad ideas.

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ARNOLD A. LAOAR<S& PH.D.

F!ft 1three: ,s ch!atr!st, ,s cholo"!st, or 'oth(


In )o e ca)e)& yo# ay c(oo)e t(e ')yc(iatri)t w(o i) treatin. t(e e%ica$ a)'ect of yo#r %e're))ion to a$)o .#i%e yo# t(ro#.( ,o.niti0eQInter'er)ona$ T(era'y. T(i) (a) t(e a%0anta.e of co binin. yo#r t(era'y an% e%ica$ 0i)it) into one. Or yo# ay c(oo)e to (a0e a ')yc(iatri)t or .enera$ 'ractitioner %ia.no)e& 're)cribe anti%e're))ant)& onitor e%ica$ 'ro.re))& and (a0e a ')yc(o$o.i)t or ot(er enta$ (ea$t( 'rofe))iona$ 'ro0i%e t(e ')yc(ot(era'y. A ')yc(iatri)t (a) ore e%ica$ trainin.& an% a ')yc(o$o.i)t (a) ore ')yc(o$o.ica$ trainin.. T(i) .i0e) yo# two 'eo'$e wit( %ifferent& b#t o0er$a''in.& )'ecia$tie) workin. to.et(er on yo#r (ea$in.. 4ore an% ore ')yc(o$o.i)t) an% ')yc(iatri)t) are 5oinin. to treat %e're))ion in a +tea + a''roac(. A?ee' in in%& (owe0er& t(at yo# are not )t#ck wit( eit(er e ber of t(e tea 88 any')yc(iatri)t an% any t(era'i)t yo# c(oo)e can work to.et(er on yo#r (ea$in..B 4o)t i 'ortant$y& yo# #)t fee$ tr#)t& confi%ence& an% co fort wit( yo#r t(era'i)t )o t(at yo# can e3're)) an% e3'$ore w(ate0er yo# nee% to in or%er to f#$$y (ea$ an% .row.

The greatest mistake in the treatment of diseases is that there are physicians for the body and physicians for the soul, although the two cannot be separated. PLATO

F!ft 1four: 'oo2s, Tapes, and 7!deos

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1ook) an% ta'e) Abot( a#%io an% 0i%eoB can be e3ce$$ent )o#rce) for $earnin. new )ki$$)& i%ea)& an% way) of $ookin. at $ife. T(e #)e of book) an% ta'e) a) an a%5#nct to t(era'y i) .rowin. ore an% ore 'o'#$ar. T(i) e0en (a) a na e: bibliotherapy. A#iblio ean) book in Latin. *ort#nate$y& t(ere i) no Latin wor% for tape, )o t(ere i) no tapiotherapy.+ We $ike Ca e) 1#rke-) i%ea fro The 2ay the ?niverse -hanged, a book i) $ike (o$%in. anot(er-) in% in yo#r (an%). A#%iota'e) are e)'ecia$$y #)ef#$ beca#)e yo# can $i)ten to t(e wa$k& or e0en c$ean (o#)e. w(i$e yo # %ri0e& 5o.&

T(e a%0ent of 0i%eota'e) (a) a%e t(o#)an%) of o0ie)& %oc# entarie)& an% ot(er in)'irationa$ an% e%#cationa$ ateria$ con0enient$y a0ai$ab$e. So& (ere are Haro$%-) an% Peter-) ten fa0orite book) or ta'e) abo#t $earnin. $ife-) $e))on). -lick any highlighted title to ... R#$e) for t(e $i)t: Nat#ra$$y& we weren-t a$$owe% to c(oo)e eac( ot(er-) book) or ta'e)88t(at wo#$% (a0e $eft roo for 0ery few ot(er book). Ne0ert(e$e))& we doreco en% eac( ot(er-) book). *or ore tit$e) on %e're))ion& '$ea)e )ee t(e $i)t at t(e en% of t(i) book& +Reco en%e% Rea%in. on De're))ion.+ *ina$$y& we %i% not )e$ect any ateria$) referre% to e$)ew(ere in t(i) book.

Haro$%-) Li)t ,once't: Syner.y a#%iota'e) by La;ari)& e)'ecia$$y )andling 2epression, #eyond "truggle, The .agic of #eing &ood 1nough, 1nding "hame, an% 'vercoming the 2ark 4aw. ,a$$ 18IEE8FGI8 !9DF. %hat 0ou >eel, 0ou -an )eal ,by Co(n Gray& P(.D. M )ealth C >itness 1xcellence ,by Robert ,oo'er& P(.D. M ll in the >amily Ate$e0i)ion )itco B& 'ro%#ce% by Nor an Lear M 5uclear 1volution by ,(ri)to'(er Hi$$)& P(.D. M )ealing the "hame That #inds 0ou ,by Co(n 1ra%)(aw M "ein4anguage ,by Cerry Seinfe$% M The -onduct of 4ife ,by Ra$'( Wa$%o E er)on M The !rophet, by ?a($i$ Gibran M #e )ere ,by Ra Da)) M 5ow Peter-) Li)t:
M

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M M M M M M M M

T)1 #''7 on the Taboo gainst 4earning %ho 0ou Truly re , by A$an Watt) Aor any of A$an Watt)-) a#%iota'e)& a0ai$ab$e fro E$ectronic <ni0er)ity& 18IEE8HFH8!IIGB "unday in the !ark with &eorge A1roa%way )(ow& a0ai$ab$e on 0i%eoca))ette& ,D& a#%ioca))etteB irborne by Wi$$ia *. 1#ck$ey& Cr. >ield of 2reams & 2efending 0our 4ife, >earles A o0ie)B The 8irtue of "elfishness ,by Ayn Ran% s .urphy #rown, .ary Tyler .oore, "t. 1lsewhere, -onnections, The 2ay the ?niverse -hanged Ate$e0i)ion )(ow)B Any +*ar Si%e+ co$$ection by Gary Lar)on Illusions ,by Ric(ar% 1ac( A$$ t(e wor%) in re% fro a Re% Letter E%ition of t(e fir)t fo#r book) of t(e New Te)ta ent by 4att(ew& 4ark& L#ke& an% Co(nJ New Internationa$ >er)ion )ow to #ecome a 8irgin an% The 5aked -ivil "ervant by 7#entin ,ri)'

Wit( t(i) 'oint& we be.in )(arin. wit( yo# )o e of o#r fa0orite 'er)ona$ .rowt( tec(ni=#e). T(e)e are )i '$y a .at(erin. of i%ea) an% acti0itie) yo# i.(t $ike to try. E3'eri ent wit( t(e . P$ay wit( t(e . 4o%ify t(e to yo#r nee%) an% 'reference). If t(ey work for yo#& take t(e J t(ey-re yo#r). If t(ey %on-t work for yo#& o0e on to tec(ni=#e) t(at %o. A.ain& t(e)e )#..e)tion) are not a re0iew of ,o.niti0eQInter'er)ona$ T(era'y& nor are t(ey t(e o#t$ine for 1$oo fie$%Q4cWi$$ia ) De're))ion T(era'yJ %oin. t(e tec(ni=#e) in t(i) book i) not a )#b)tit#te for workin. wit( a 'rofe))iona$ in ,o.niti0eQInter'er)ona$ T(era'y. *rank$y& we %o not be$ie0e t(at %e're))ion can be )#cce))f#$$y treate% fro a book. T(e %ownwar% )'ira$ of %e're))ion re=#ire)& we be$ie0e& 'rofe))iona$ inter0ention at bot( t(e bio$o.ica$ an% t(e ')yc(o$o.ica$ $e0e$).

F!ft 1f!%e: Growth

,ersonal

Try a thing you haven't done three times. 'nce, to get over the fear of doing it. Twice, to learn how to do

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D! it. nd a third time, to figure out whether you like it or not. >IRGIL THO4SON AD>I,E GI>EN AT AGE H9

F!ft 1s!): Fle)!*!l!t


One of t(e (a$$ ark) of %e're))ion i) ri.i%& inf$e3ib$e t(inkin.. Wor%) )#c( a) must should, never, bad, have to, an% ought to create e otiona$ )tate) Aan.er& fear& (#rt& , .#i$t& an% #nwort(ine))B& w(ic(& nat#ra$$y& contrib#te to %e're))ion. <)in. t(e wor%) $i)te% abo0e )et) #' a batt$e of ab)o$#te) wit(in o#r)e$0e): ba% 0). .oo%& ri.(t 0). wron.& $i.(t 0). %ark. T(i) enta$ an% e otiona$ batt$e ;one often beco e) t(e .ro#n% of bein. fro w(ic( we 'ercei0e an% act in t(e wor$%. We %ec$are war on t(e wor$%88a$t(o#.( we are firmly convinced t(at t(e wor$% (a) %ec$are% war on #). A) wit( a$$ war)& we are o0erco e by fear an% an.er. Not on$y i) t(i) a %e're))in. way to $i0eJ it-) '(eno ena$$y inacc#rate. The world does what it does no atter how%e're))e% we beco e abo#t it. Life i) $i0e% on t(e contin## between .oo% and ba%& ri.(t and wron.& $i.(t and %ark.

Re'$acin. ri.i% wor%) wit( ore f$e3ib$e Aan% acc#rateB wor%) )#c( a) often, sometimes, seldom, either, or, an%both, ake) $ife ore rea$i)tic88an% $i0ab$e. Stri0e for e3ce$$ence& not 'erfection. Practice to$erance& not in)i)tence. Li0e in a wor$% of 'reference)& not %e an%). Say& +I-% $ike&+ or +I want&+ rat(er t(an +I nee%&+ or +I #)t (a0e....+ Life i) not a )tr#..$e& it-) a wi..$e.

'ur best friends and our worst enemies are our thoughts. thought can do us more good than a doctor or a banker or a faithful friend. It can also do us more harm than a brick. DR. *RAN? ,RANE

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Look at t(e wor% exaggerate.

F!ft 1 #)a""erat!n" Is A*solutel the &orst Th!n" You Can +o, se%en: and It Can 8!ll You If You +on't Co-pletel Stop It11 5!"ht Now$$$

It (a) too any .-)& %oe)n-t it2 It on$y nee%) one . to .et by. T(at-) w(at we %o w(en we e3a..erate: we a%% e3tra .-). T(e g-force, of co#r)e& i) t(e wei.(t of .ra0ity. A%%in. e3tra .-) 're))e) %own on #)& akin. #) %e're))e%. %asn't that first point the dumbest, stupidest, most *uvenile and insultingly unprofessional description of how exaggeration worsens depression that you've ever )een?D An% )o e3a..eration .oe). We take an i%ea or e0ent an% enta$$y b$ow it o#t of 'ro'ortion. T(e e otion) )oon fo$$ow. E otion) react to w(at t(e in% te$$) t(e . If we are %i)a''ointe% an% o#r enta$ re)'on)e i)& +"o#-re ki$$in. e/+ t(e e otion) re)'on% a) t(o#.( we are literally bein. ki$$e%. T(at-) a fair$y )tron. e otiona$ reaction. Don-t e3a..erate in t(e other %irection& eit(er. If yo#-re %i)a''ointe%& it-) fine. Don-t try to ki% yo#r)e$f by t(inkin.& +O(& it rea$$y %oe)n-t atter.+ If it atter) to yo#& it atter). Stri0e for accuracy 88a wor% t(at (a) a $ot of c-) in it. T(at wi$$ kee' yo#r e otiona$ re)'on)e) ore a''ro'riate. , w(at we ean2 in% an%

I have bad reflexes. I was once run over by a car being pushed by two guys. %oody llen

T(e ne3t ti e yo#-re #')et& take a )te' back88 enta$$y88an% listen to yo#r t(o#.(t). If yo#-re )'eakin. to )o eone& hear w(at yo#-re )ayin.. If yo#-re %oin. )o et(in.& observ e yo#r action).

F!ft 1e!"ht: Yourself

O*ser%e

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W(en yo# ob5ecti0e$y )tan% back an% onitor yo#r t(o#.(t)& wor%)& an% action)& yo#-$$ )ee w(ere a .oo% %ea$ of yo#r ne.ati0ity i) co in. fro . Look for shoulds, have-tos, musts. Look for e3a..eration). Look for a))# 'tion) yo#-0e a%e. A"o#-0e 'robab$y (ear% t(e o$% )ayin.: +To assume i) to ake an as o#t of uan% me./ Look for 5#%. ent). s + T(en )ee w(ere a$$ t(i) ne.ati0e t(inkin. .et) yo#: t(e ne.ati0e fee$in.)& t(e wor%) t(at %on-t tr#$y ref$ect you,t(e ineffecti0e action). A$)o notice w(at yo#-re ignoring. W(at are t(e .oo% t(in.) .oin. on t(at yo#- re 'ayin. ab)o$#te$y no attention to2 I.norin. 'o)iti0e rea$itie) i) a for of ne.ati0e t(inkin.. So eti e) t(ere-) no nee% to change anyt(in.. "o# ne.ati0e t(o#.(t or fee$in. %i))o$0e) it. ay fin% t(at )i '$y observing a

0ou do not need to leave your room. 6emain sitting at your table and listen. 2o not even listen, simply wait. 2o not even wait, be $uite still and solitary. The world will freely offer itself to you to be unmasked, it has no choice, it will roll in ecstasy at your feet. >6 5E 7 >7

A) yo# $earn ore abo#t yo#r)e$f& yo# wi$$ a$)o $earn ore abo#t ot(er). A) yo# $earn ore abo#t %e're))ion88an% e)'ecia$$y after t(e %e're))ion be.in) to $ift88yo#-$$ 'robab$y notice a .reat any 'eo'$e yo# t(ink nee% to be treate% for their %e're))ion. One of t(e c$e0ere)t a0oi%ance) of treat ent i) to )'en% ti e +(ea$in.+ ot(er). Hea$ yourself fir)t.

F!ft 1n!ne: F!rst

Heal

Th self

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DD

T(e fir)t few ont() of (ea$in. yo#r %e're))ion i) an i 'ortant ti e. T(e ore yo# 'artici'ate in t(e treat ent& t(e .reater yo#r (ea$in. wi$$ be. Reco.ni;in. ne.ati0e (abit)& %e0e$o'in. new )ki$$)& an% $earnin. to en5oy )i '$y being-- 'er(a') for t(e fir)t ti e in yo#r $ife88can be e3(i$aratin. and e3(a#)tin.. 4onitor yo#r ener.yJ re)er0e it for yo#r)e$f. I) t(i) bein. )e$fi)(2 S#re. "elf- i)(. "o#-re takin. ti e for yo#rsel . So e i.(t )ay t(at f (a) not been 'ro'er$y %e're))ion .row) fro an i 'o0eri)(e% )e$fJ an inner bein. t(at no#ri)(e%. No#ri)( yo#r)e$f. 1eco e yo#r own be)t .ar%ener. #eing There an% watc( it w(i$e t(inkin. abo#t bein. yo#r own be)t .ar%ener.P W(en yo# (ea$ ore f#$$y& that's t(e ti e to reac( o#t to ot(er). "o#-$$ be ab$e to (e$' t(e far ore fro w(o$ene)).

)ow can you say to your brother, /4et me take the speck out of your eye,/ when all the time there is a plank in your own eye? 0ou hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother's eye. 91"?" '> 5 E 61T) . TT)1% @,A-F

S!)t : No One or No Th!n" Can +epress You 9nless You Allow I t


.en are disturbed not by things, but by the view which they take of them . 1!I-T1T?" T(e b#ck )to') (ere. 4ore acc#rate$y& t(e blame )to') (ere.

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DF ake yo# fee$

"o#& an% yo# a$one& (a0e t(e abi$ity to %e're)) yo#r)e$f. +No one can inferior&+ wrote E$eanor Roo)e0e$t& +wit(o#t yo#r con)ent.+

S(ort of %irect$y physically (ar in. yo#& a$$ e3terna$ e0ent) an% 'eo'$e %e're)) yo# beca#)e yout(ink ne.ati0e t(o#.(t) abo#t t(e & not because of what they do. T(i) i) t(e fo#n%ation of 'er)ona$ re)'on)ibi$ity: It-) not w(at (a''en) to yo#& b#t yo#r inner reaction to w(at (a''en) to yo#& t(at %eter ine) w(et(er yo# fee$ i)erab$e or ar0e$o#). <)in. t(i) ability to respond in a a)terf#$ way i) re)'on)e8abi$ity.

T(i) i%ea& of co#r)e& brin.) on a c(or#) of& +"e)& b#t w(at abo#t . . . 2+ Peo'$e .et s involved in creatin. o#t$an%i)( )cenario) in w(ic( anot(er-) action) caus t(e to fee$ oba%. +*ace% wit( t(e c(oice between c(an.in. one-) in% an% 'ro0in.et(ere i) no nee% to %o )o&+ ob)er0e% Profe))or Co(n ?ennet( Ga$brait(& +a$ o)t e0eryone .et) b#)y on t(e 'roof.+ Rat(er t(an co#nter a$$ t(e +"e)& b#t) . . .+ in%i0i%#a$$y& a$$ow #) to )i '$y ention one na e: >iktor *rank$& 4.D. Dr. *rank$ (a%everything an% everyon in (i) $ife taken fro (i in& (i)torica$$y& t(e o)t a''a$$in. way 'o))ib$e. He i)ea )#r0i0or of t(e Ho$oca#)t. T(ere-) no nee% for %etai$ (ere. W(at-) i 'ortant i) t(e conc$#)ion Dr. *rank$ ca e to. W(i$e in t(e concentration ca '& (e rea$i;e% one e))entia$ tr#t(: no atter whatt(ey '#t (i t(ro#.(& (e )ti$$ (a% wit(in (i t(e 'ower to choose (ow (e wa) .oin. to or%er (i) inner en0iron ent88(i) t(o#.(t)& (i) fee$in.)& (i) bein.. No atter (ow #c( t(ey took fro (i 88w(ic( wa) e0ery 'er)on an% ateria$ t(in. (e (a%88(e )ti$$ (a% free%o J t(e free%o to c(oo)e. .an's "earch for .eaning. It-) a free%o yo# (a0e& too. "o# can-t a$way) c(oo)e w(at (a''en) to yo#& b#t yo# can a$way) c(oo)e yo#r reaction to it. To react ne.ati0e$y to certain )it#ation) i) not +5#)t yo#.+ "o# ay (a0e ba% (abit) t(at c#rrent$y are +on a#to atic.+ 1#t o$% (abit) can be brokenJ new (abit) can be $earne%. 1eco in. ore re)'on)ib$e for yo#r action) an% fee$in.) "o#-re ri.(t. It i a $ot of work. s *ree%o #)#a$$y i). ay )ee $ike a $ot of work.

The last of the human freedoms-to choose one's attitude in any Get any book for free on: www.Abika.co

HOW TO DEPRESSION

HEAL

DG given set of circumstances( to choose one's own way. 8I7T'6 >6 574, ..2.

0e an% noare two in0a$#ab$e wor%) in obtainin. an% s )ecret2 "ay the one you mean.

S!)t 1one: "No"

"Yes"

and
aintainin. 'er)ona$ free%o . T(e

"e) an% no .#ar% yo#r ti e. T(ink of t(e a) t(e %oor of yo#r (o#)e: t(e o'en %oor i) ye)& t(e c$o)e% %oor i) no. If yo# o'en t(e %oor w(en yo# rea$$y want it c$o)e%& an% c$o)e t(e %oor w(en yo# rea$$y want it o'en& yo# wi$$ )oon fin% yo#r)e$f wit( a (o#)e f#$$ of w(at yo# %o not want. T(i) i) %e're))in.& in%ee%. Too often& we )ay ye) or no for t(e wron. rea)on. T(at rea)on& #)#a$$y& i) fear: we-re afrai% of a new e3'erienceJ we-re afrai% of (#rtin. )o eone-) fee$in.)J we-re afrai% )o eone i.(t not $ike #)J we-re afrai% of w(at ot(er 'eo'$e i.(t t(ink& an% )o on. "e) an% no are t(ere to e3're)) w(at youwant& w(at your 'reference) are& w(at you are wi$$in. to an% not wi$$in. to %o. Often& we-re a)ke% to )ay ye) or no to a f#t#re e0ent. How %o we know now if we-re .oin. to want to %o it then? A .oo% in%icator: If it were a0ai$ab$e to %o right now, wo#$% yo# %o it2 "e) or no2 W(en it co e) ti e to %o it& yo#-$$ be %oin. it +ri.(t now&+ beca#)e +t(en+ (a) a )neaky way of beco in. +now.+ So& if yo# %on-t want to %o it now& yo# 'robab$y won-t want to %o it t(en.

I only have /yes/ men around me. %ho needs /no/ men? . 1 %1"T

S!)t 1two: It's O2a to Feel11An th!n"

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DI

T(ere are no +ba%+ fee$in.). E0en +fee$in. ba%+ i) not a +ba%+ fee$in.. T(e )ecret88w(et(er #' or %own88i) to en5oy t(e ri%e. *ee$ t(e f#$$ ran.e of e otion) a0ai$ab$e to yo#. Peo'$e )'en% $ar.e a o#nt) of ti e an% oney on o0ie)& T>& 0i%eo)& no0e$)& an% #)ic )o t(at t(ey i.(t fee )o et(in.. l T(o)e w(o can ake #) fee$ t(e o)t& o)t often& are known a) entertain ent .eni#)e). We ake t(e )tar)88an% rich . E0en if we %on-t re)'ect whatt(ey create& we are )ti$$ aware t(at it (a) t(e 'ower to o0e #). A+E3traor%inary&+ )ai% Noe$ ,owar%& +(ow 'otent c(ea' #)ic i).+B T(ere i) )#c( a t(in. a) a (ea$t(y )a%ne))88free fro %e're))ion. t(e )e$f8'ity an% )#fferin. of

1e moved by yo#r own $ife. >ee it in a$$ it) f#$$ne)) an% .$ory. l

The point is, we are not rocks. %ho wants to be one anyway, impermeable, unchanging, our history already played out. 9')5 6'"15T) 4

)urt, resentment, an% guilt are c$o)e$y re$ate%. W(en )o et(in. i) taken away fro #)& or )o et(in. we want i) not a%e a0ai$ab$e to #)& we can fee$ (#rt. H#rt i) %iffic#$t for 'eo'$e to fee$ an% e3're)). So& )o e 'eo'$e a0oi% it by t#rnin. to an.er. If we .et an.ry at )o eone or )o et(in. outside o#r)e$0e)& it-) ca$$e% re)ent ent. If we .et an.ry at o#r)e$0e)& it-) ca$$e% .#i$t. Anyti e we fee$ an.er88w(et(er it-) e3're))e% a) .#i$t or re)ent ent88t(ere-) (#rt #n%erneat( it. If yo# catc( t(e (#rt ear$y eno#.(& yo# can o0e %irect$y back to t(ecaring.

S!)t 1three: Gu!lt

Hurt,

5esent-ent,

and

"o#-re ne0er (#rt abo#t anyt(in. yo# %on-t care abo#t. "witch t(e carin. fro t(e %i)a''ointin. ob5ect to anot(er ob5ect abo#t w(ic( yo# can +)afe$y+ care. AHere& (a0in. a $o0e for Go%& nat#re& or t(e #ni0er)e co e) in (an%y.B

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DH

If yo# %on-t catc( t(e %i)a''oint ent )oon eno#.(& yo#-re $eft wit( (#rt& .#i$t& an%Qor re)ent ent. 2o something wit( t(e 88'referab$y )o et(in. '(y)ica$& b#t )afe. A few %ee' breat()& a .oo% )tretc(& wa$kin.& %ancin.& or )in.in.. Si$ent )crea )& or noi)y )crea )88if yo# can %o t(e wit(o#t fri.(tenin. t(e (or)e). A+I %on-t care w(at t(ey %o&+ )ai% 4r). Patrick ,a 'be$$ a cent#ry a.o& +a) $on. a) t(ey %on-t %o it in t(e )treet an% fri.(ten t(e (or)e).+B ,ry& write %own yo#r ne.ati0e t(o#.(t) an% b#rn t(e 'a'er. Lie on a be% an% kick an% )crea . 1eat a 'i$$ow. If yo# )ee to (a0e a re)i%#e of (#rt& re)ent ent& or .#i$t& yo# i.(t want to )c(e%#$e a )e))ion wit( yo#r t(era'i)t for )o e e otiona$ +re$ea)e+ work. Notice t(at none of o#r )#..e)tion) for re$ea)in. ne.ati0e fee$in.) in0o$0e) anyone ot(er t(an yo# an% a 'rofe))iona$. We %i% not )#..e)t& +Go an% rea$$y te$$ t(e off. Then yo#-$$ fee$ better/+ T(at )e$%o work). In t(e fir)t '$ace& 'eo'$e %on-t 5#)t )tan% t(ere& a) t(ey %o in t(e o0ie)& an% .et to$% off. T(ey ten% to interrupt. AWe$$& yo# kne t(ey were r#%e.B T(ey #)#a$$y )tart to te$$ you off. AT(e i 'ertinence/B *ina$$y& once w t(ey (a0e been to$% off& t(ey are seldom 'ro'er$y %e0a)tate%. AHow %are t(ey2B An% if t(ey ac %e0a)tate%& (ow %o yo# know t(ey-re not %oin. it 5#)t to ake yo# fee$ .#i$ty2 AT(o)et )neaky ba)tar%)/B +Peace of in%&+ wrote C. P. 4cE0oy& +i) better t(an .i0in. t(e Ra 'iece of yo#r in%.-+ -ommunicating yo#r fee$in.) wit( 'eo'$e yo#-re c$o)e to i) e))entia$& b#t co i) not t(e )a e a) 0entin.& %# 'in.& or te$$in. off. In fact& it-) often ea)ier to co #nicate a ne.ati0e fee$in. w(en yo#-re not fee$in. it. #nication

,o #nicate (#rt #)in. +I+ )tate ent). A+I fee$ %i)a''ointe%+J +I- (#rt w(en yo# %on-t ca$$ if yo#-re .oin. to be $ate+J +I-% 'refer it if yo# wo#$%....+B An% be )#re to $et t(e know t(at yo# on$y fee$ (#rt beca#)e yo# care .

In certain trying circumstances, urgent circumstances, desperate circumstances, profanity furnishes a relief denied even to prayer. . 67 T% I5

S!)t 1four: For"!%!n"


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FE ean) 5#)t w(at it )ay): for giving.

*or.i0in. i) a wor% t(at W(o

are we for .i0in. to2 T(o)e we for.i0e2 So eti e). O#r)e$0e)2 lways.

T(e 'ri ary rea)on to for.i0e i) for your 'eace of in%& an% t(e =#a$ity of a$$ yo#r f#t#re re$ation)(i'). A*or ore on t(i)& '$ea)e )ee two of Haro$%-) ear$ier book)& .aking !eace with 0ourself an% .aking !eace with 0our !arents.+ Ce)#) of Na;aret( wa) one of t(e .reate)t teac(er) of for.i0ene)). In t(e eye8for8an8eye& toot(8for8a8toot( wor$% into w(ic( (e ca e& for.i0ene)) wa) a ra%ica$ conce't. AC#)t a) it i) to%ay.B T(e wor% Ce)#) #)e% for for.i0ene)) eant to untie, tolet go. T(at-) w(at we %o w(en we for.i0e: we let go of t(e i a.inary Ab#t 'ainf#$B contro$ of t(e way we t(ink t(in.) should be& an% we untie o#r)e$0e) fro t(e b#r%en of 5#%.in. t(e way t(ey are. *or.i0ene)) i) a %irect ro#te to free%o & $i.(tenin. #'& an% o0in. on. *or.i0ene)) i) a )i '$e 'roce)): yo# )ay Aa$o#% or to yo#r)e$fB& +I for.i0e...+ t(en )tate t(e 'er)on A'er(a') yo#r)e$fB& e0ent& or occ#rrence yo# (a0e 5#%.e%. T(en a%%& +I for.i0e y)e$f for 5#%.in. . . .+ an% )tate t(e )a e 'er)on& e0ent& or occ#rrence. So& not on$y %o yo# $et .o of t(e *udgment( yo# $et .o of w(ate0er 5#%. ent yo#-0e a%e for having *udged in the first place. An% t(en $et t(e atter .o. See it %i))o$0e in a '#re& w(ite $i.(t. o0e on wit( yo#r $ife.

*or.i0e& for.et& an%

)ere is a mental treatment guaranteed to cure every ill that flesh is heir to, sit for half an hour every night and mentally forgive everyone against whom you have any ill will or antipathy. -) 641" >I44.'61

Part !hree: Healin, the Mind S!)t 1f!%e: ,os!t!%e +!stract!ons

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F1

T(e instant yo# fin% yo#r)e$f in a ne.ati0e 'attern& %o )o et(in.88anyt(in.88'o)iti0e to break t(e 'attern. Take a %ee' breat(& $ook o#t a win%ow& ) e$$ a f$ower& eat an a''$e& %rink )o e water& rea% a 5oke& )in. a )on.& write a 'oe & )ay a 'rayer88t(e $i)t i) en% $e)). It-) )o eti e) %iffic#$t to +work t(ro#.(+ a ne.ati0e 'attern w(i$e it-) .oin. on. So& interr#'t t(e 'attern wit( a 'o)iti0e %i)traction. 4ake a $i)t of yo#r fa0orite 'o)iti0e %i)traction) an% e ori;e fi0e t(at yo# can %o 'ractica$$y anyw(ere. T(e ne3t ti e yo# fin% yo#r)e$f +)t#ck+ in a ne.ati0e 'attern& i e%iate$y t#rn to one of yo#r 'o)iti0e %i)traction). If one i)n-t %i)tractin. eno#.(& try anot(er& an% anot(er& an% anot(er. +T(e (ar%e)t t(in. yo# can %o&+ wrote A$$en ?$ein& +i) ) i$e w(en yo # are i$$& in 'ain& or %e're))e%. 1#t t(i) no8co)t re e%y i) a nece))ary fir)t )te' if yo# are to )tart on t(e roa% to reco0ery.+ S i$e.

Is there anything men take more pains about than to render themselves unhappy? #159 .I5 >6 574I5

S!)t 1s!): Stra!"hten 9p$ Head 9p$ Ta2e a +eep 'reath$


T(e c$a))ic +%e're))e% )tance+ i) )too'e% o0er& (ea% %own& )(o#$%er) ro#n%. Wit( )#c( 'o)t#re %e're))e% 'eo'$e )ee to be& a) t(ey )ay in clich +carryin. t(e wei.(t of t(e , wor$% on t(eir )(o#$%er).+ ,(an.in. t(i) 'o)t#re can c(an.e t(e %e're))i0e breat(88an% yo# ten% to fee$ better. oo%. Hea% #'& )(o#$%er) back& %ee'

It-) 0ery (ar% to breat(e %ee'$y a$$ )$o#c(e% o0er& w(ic( can c#t o3y.en intake& w(ic( it)e$f contrib#te) to %e're))ion. Learn to breat(e %ee'$y& e3'an%in. yo#r $ower ab%o en a) yo# %o. E3'eri ent wit( %ifferent 'o)t#re)& way) of )ittin.& way) of wa$kin.& an% )o on& an% )ee if )o e ake yo# fee$ better t(an ot(er).

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F!

This is my /depressed stance./ %hen you're depressed, it makes a lot of difference how you stand. The worst thing you can do is straighten up and hold your head high because then you'll start to feel better. If you're going to get any *oy out of being depressed, you've got to stand like this. -) 64I1 #6'%5

S!)t 1se%en: Get Th!n"s +one or 3et TheGo


4ife is too short to stuff a muchroom. "T'6. 9 .1"'5 4o)t 'eo'$e are o0erco itte%. T(ere are book) t(ey '$an to rea%& 0i%eota'e) t(ey '$an to watc(& %inner) t(ey '$an to (a0e& frien%) t(ey '$an to 0i)it& c$o)et) t(ey '$an to c$ean Aor co e o#t ofB& c$a))e) t(ey want to take& an% on an% on. If t(ey a%%e% not(in. to t(e)e +'$an)+ an% $i0e% to be 9E!& t(ey still wo#$%n-t .et t(e a$$ %one. T(i) back$o. of +I-0e8been8 eanin.8to&+ can be %e're))in.. T(i) i) e)'ecia$$y tr#e w(en t(e t(in.) we ean to %o are important-- c(aritab$e work)& e3erci)e 'ro.ra ) for (ea$t(& =#a$ity ti e wit( $o0e% one)& re$i.io#) or )'irit#a$ 'ractice)& 'o$itica$ ca#)e)& )ocia$ c(an.e& an% t(e $ike. Here& not on$y %o we i)) t(e )ati)faction an% en5oy ent of %oin. t(e & we a$)o fee$ .#i$ty for not (a0in. %one t(e . T(ere are two way) to effecti0e$y %ea$ wit( )#c( 'a)t co wit( t(e . Get t(e %one& or $et t(e .o. it ent): %o t(e & or be %one

To break t(e cyc$e of %e're))ion& re'rioriti;e an% t(en move . Get t(o)e t(in.) %one. Acco '$i)( t(e .

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F9

Or& %ec$are to yo#r)e$f t(at yo# are no $on.er .oin. to %o t(e 88at $ea)t not at t(i) ti e. A1e rea)onab$e abo#t t(i)88if yo# owe )o eone oney& for e3a '$e& yo# can-t 5#)t +%ec$are+ it 'ai%.B It-) not t(at w(at yo# want to %o i) no $on.er i 'ortant to yo#J it-) 5#)t t(at yo#r re)o#rce) are ot(erwi)e en.a.e%. +I can-t %o t(i)&+ i) )e$%o tr#e. +I-% $ike to %o t(i)& b#t y re)o#rce) are ot(erwi)e en.a.e%&+ ore often i). It-) a .oo% i%ea to ake a $i)t of a$$ t(e t(in.) yo# )ai%88eit(er to yo#r)e$f or to ot(er)88 yo# were .oin. to %o. AT(e $i)tin. of t(e t(in.) yo# )ai% to yo#r)e$f wi$$ 'robab$y be con)i%erab$y $on.er t(an t(e $i)t of co it ent) yo# a%e to ot(er).B T(en c(eck off t(e one) a))ociate% wit( e))entia$) Afoo%& )(e$ter& (ea$in. yo#r %e're))ionB an% notice (ow #c( ti e yo# (a0e $eft for a$$ t(e re)t. Start c(eckin. off& one by one& w(at yo# )ti$$ (a0e ti e an% re)o#rce) to %o. At )o e 'oint& a) (a''en) to #) a$$& yo# wi$$ r#n o#t of ti e an% re)o#rce). T(en& cros off t(e re)t. A) yo# cro)) eac( ite off& )ay& +"e)& I-% $ike to %o t(i)& b#t y s are ot(erwi)e en.a.e%. *or now& I %ec$are it %one.+ AW(en co re)o#rce) #nicatin. wit( ot(er)& it-) 'robab$y a .oo% i%ea to $ea0e off t(e +I %ec$are it %one+ 'art.B In %oin. t(i)& yo#-$$ 'robab$y notice an increa)e in ener.y& a c$arity of )tron.er %e)ire to acco '$i)( t(e t(in.) yo# rea$$y do'$an on %oin.. An% Anee% we 'oint o#t2B be ver watc(f#$ in y especially to yo#r)e$f. akin. f#t#re co in%& an% a

it ent)88to ot(er)& an%

#efore I was married I was courting my wife ten years. Then I went round to see her father. nd I looked straight at him. )e said, /)ello./ I said, /)ello./ )e said, /%hat do you want?/ I said, /I've been courting your daughter for ten years./ )e said, /"o?/ I said, /I want to marry her./ )e said, /I thought you wanted a pension./ . G .I4416

S!)t 1e!"ht: Aff!r-at!ons and 7!sual!6at!ons


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HEAL

F@ %hen there is no vision, people perish. !6'816#" H<,;I

An affir ation i) a too$ #)e% to ake )o et(in. firm m . We take )o et(in. a) e'(e era$ a) a t(o#.(t an% ake it fir 88t(at i)& rea . ARea%in. l t(i) book be.an a) a t(o#.(t in yo#r in%88an affir ation88an% yo# re'eate% t(at t(o#.(t often eno#.( t(at it (a) now beco e a rea$ity: yo# are rea%in. t(i) book.B To visual i;e i) to )ee in yo#r i a.ination t(e affir ation takin. '$ace. Don-t be i)$e% by t(e wor% visual, any 'eo'$e %on-t +)ee+ a 'ict#re in t(eir i a.ination88for )o e it-) ore feeling( for ot(er) it-) ore hearing. Re e ber w(at a trian.$e $ook) $ike2 A re% a''$e2 T(e Stat#e of Liberty2 T(at-) w(at yo#r 0i)#a$i;ation i) $ike. T(e way we re e ber t(e 'a)t i) t(e way we +)ee+ t(e f#t#re. We #)e affir ation) an% 0i)#a$i;ation) a$$ t(e ti e. It-) (ow we (# an bein.) create. O#r t(o#.(t)88w(ic( inc$#%e o#r i a.ination88create e otion)& bio$o.ica$ reaction)& '(y)ica$ action)& an% we #)e t(e)e to .at(er to #) 'eo'$e an% t(in.). A$ o)t e0eryone #)e) t(e 'roce)) of affir ation an% 0i)#a$i;ation88#)#a$$y #ncon)cio#)$y88in bot( 'o)iti0e an% ne.ati0e way). We are& of co#r)e& )#..e)tin. t(at yo# #)e t(e in ore 'o)iti0e way). W(en 'eo'$e refer to affir ation) an% 0i)#a$i;ation)& t(ey a$ o)t a$way) ean positive affir ation) an% 0i)#a$i;ation). Affir ation) are )i '$y )tate ent) of w(at yo# want to be& %o& an% (a0e. T(ey are be)t )tate% in t(e 're)ent& a) t(o#.( yo# were a$rea%y bein.& %oin.& an% (a0in. t(e . Affir ation)& t(en& #)#a$$y be.in wit(& +I a ....+ *or e3a '$e: +I a 5oyf#$ an% (a''y&+ +I a $o0in. y $ife&+ +I a contente% an% .ratef#$ in t(i) o ent.+ T(i) nat#ra$$y $ea%) to 0i)#a$i;ation)88i a.inin. yo#r)e$f in (a''y an% 5oyf#$ )it#ation)& $o0in. 0ario#) a)'ect) of yo#r $ife& bein. contente% an% .ratef#$ in t(i) o ent. 4ake a $i)t of 'o)iti0e affir ation). Say t(e o0er an% o0er& anyw(ere yo# are. Write t(e on car%) an% '$ace t(e car%) aro#n% a) re in%er): on t(e %a)(boar% of yo#r car& t(e irror w(ere yo# %re))& t(e cei$in. abo0e yo#r be%. >i)#a$i;e w(at yo#r $ife wo#$% be $ike if t(e)e affir ation) were tr#e. ?ee' affir in. an% kee' 0i)#a$i;in.& an% t(ey will be tr#e. A) 4a(ari)(i 4a(e)( "o.i e3'$aine%& +T(at w(ic( we .i0e attention to .row) )tron.er in o#r $i0e).+

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FD 8isuali3e yourself as sound, healthy and filled with the vitality and boundless life of your -reator. 4ook upon yourself as the uni$ue individual that you are. &et in harmony with the creative, lifegiving, health-maintaining forces of the universe. ffirm peace, wholeness, and good health-- and they will be yours. 5'6. 5 8I5-15T !1 41

S!)t 1n!ne: 3!"ht and .ed!tat!on


"adness flies on the wings of the morning and out of the heart of darkness comes the light. 91 5 &I6 ?2'?G 4ight i) a conce't t(at (a) 'er eate% re$i.io#)& )'irit#a$& '(i$o)o'(ica$& an% e0en )cientific be$ief) t(ro#.(o#t (i)tory& fro ancient ci0i$i;ation) to a%0ance% =#ant# '(y)ic). "o# ay con)i%er $i.(t a) t(e $i.(t of Go%& t(e $i.(t of t(e Ho$y S'irit& t(e $i.(t of nat#re& t(e $i.(t of t(e )#n& t(e $i.(t wit(in #) a$$& or t(e e$ectro a.netic wa0e) of ener.y t(at '(y)ici)t) te$$ #) ake #' t(e entire known #ni0er)e& 0i)ib$e an% in0i)ib$e& inc$#%in. t(e book yo#-re (o$%in.& t(e $i.(t ref$ectin. off t(e 'a.e t(at a$$ow) yo# to rea% t(e book& yo#r (an%) t(at are (o$%in. t(e book& yo#r eye) t(at are 'ercei0in. t(e ref$ecte%8$i.(t i a.e)& an% yo#r brain t(at i) akin. )en)e of t(e w(o$e t(in.J t(e)e& or any ot(er conce't of $i.(t yo# ay (a0e& are fine wit( #). ASo w(o )ay) we %on-t know (ow to write $on. )entence)2B Let #) )i '$y %efine $i.(t a)the invisible message of goodness from the 2ivine. "o# can #)e t(e $i.(t to )#rro#n%& fi$$& an% (ea$ yo#r)e$f. "o# can )en% it anyw(ere yo# $ike88e0en forwar% or backwar%) in ti e. "o# can breat(e %ee'$y of t(e $i.(t.

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FF

W(ene0er yo# #)e or )en% t(e $i.(t& it-) a .oo% i%ea to a)k for it to .o +for t(e (i.(e)t .oo% of a$$ concerne%.+ Don-t #)e t(e $i.(t a) a for of contro$. Let it be #)e% a) an affir ation of t(e )tate ent& +T(y wi$$ be %one.+ A) %e're))ion i) )o often a))ociate% wit( %arkne))& a)kin. t(o)e %ark 'art) of yo#r $ife88 bot( in)i%e an% o#t)i%e yo#r)e$f88to be fi$$e% wit( $i.(t can be 'rofo#n%$y #'$iftin.. A .oo% way of %oin. t(i) i) t(ro#.( meditation. D#rin. e%itation& we can a)k t(at any %ark& (ea0y a)'ect) of o#r $i0e)88'a)t& 're)ent& or f#t#re88be fi$$e% wit( $i.(t. We can i a.ine t(e %arkne)) %i))o$0in. an% t(e (ea0ine)) $i.(tenin.. So eti e) in e%itation& we 5#)t want to $i)ten88$i)ten to o#r)e$0e)& or to w(ate0er or w(o e0er we con)i%er to be a )o#rce of Di0ine in)'iration. So eti e) it-) f#n 5#)t to )it an% $i)ten to t(e in% c(atterin. on. 4e%itation can be #)e% to conte '$ate an i%ea& t(o#.(t& or e0en a '(y)ica$ ob5ect t(at yo# con)i%er eanin.f#$& 'rofo#n%& or bea#tif#$. W(en yo# (ear )o et(in. nice an% te$$ yo#r)e$f& +I-$$ (a0e to t(ink abo#t t(at&+ e%itation i) a .oo% ti e to t(ink abo#t it. T(ere are )o any for ) of e%itation Ainc$#%in. t(e Tran)cen%enta$ 4e%itation Tec(ni=#e& w(ic( Haro$% (a) #)e% an% reco en%)B& ta#.(t in )o any way): book)& ta'e)& c$a))e). It-) a ric( wor$% to e3'$ore. 4e%itation i) a ti e yo# can )'en% wit( yo#r)e$f& a) we$$ a) wit( yo#r self .

I have discovered that all man's unhappiness derives from only one source-- not being able to sit $uietly in a room. ! "- 4 ;B@J

La#.(ter i) an a a;in.$y ra'i% (ea$er of %e're))ion. So i) (# or. H# or %oe)n-t nece))ari$y ake yo# $a#.(& b#t it %oe) ake yo# ) i$e in)i%e.

Se%ent : 3!"hten 9p113!fe Is Funn!er Than &e Thou"ht

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FG o ent an% (ear fro t(e e3'ert):

We-re .oin. to )te' a)i%e for a

T(i) I concei0e to be t(e c(e ica$ f#nction of (# or: to c(an.e t(e c(aracter of o#r t(o#.(t. 88Lin "#tan. La#.(ter $et) e re$a3. It-) t(e e=#i0a$ent of takin. a %ee' breat(& $ettin. it o#t& an% )ayin.& +T(i) too wi$$ 'a)).+ 88O%ette Po$$ar Not a )(re% of e0i%ence occ#r) in fa0or of t(e i%ea t(at $ife i) )erio#). 881ren%an Gi$$ WARNING: H# or 88E$$ie ?at; ay be (a;ar%o#) to yo#r i$$ne)).

Ha''ine)) i) no $a#.(in. atter. 88Arc(bi)(o' W(ate$y of D#b$in A1GIG81IF9B I- a$$ for rationa$ en5oy ent& an% )o fort(& b#t I t(ink a fe$$ow ake) (i )e$f con)'ic#o#) w(en (e t(row) )oft8boi$e% e..) at t(e e$ectric fan. 88P. G. Wo%e(o#)e We are a$$ (ere for a )'e$$J .et a$$ t(e .oo% $a#.() yo# can. 88Wi$$ Ro.er) Rent f#nny o0ie)& b#y f#nny ca))ette)& rea% f#nny book)& watc( f#nny )(ow) or )i '$y ob)er0e t(e ab)#r%ity of $ife. Doctor-) or%er)/

4aughter, n. n interior convulsion, producing a distortion of the features and accompanied by inarticulate noises. It is infectious and, though intermittent, incurable. .#6'"1 #I16-1

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FI

If& a) Wi$$ia ,on.re0e ob)er0e% in 1FHG& +4#)ic (a) c(ar ) to )oot(e a )a0a.e brea)t& To )often rock)& or to ben% a knotte% oak&+ )#re$y& t(en& it a$)o (a) t(e c(ar ) to )oot(e an% )often a )a0a.e %e're))ion. 4#)ic yo# fin% )oot(in. can ake an e3ce$$ent a%%ition to e%itation& or it can be a e%itation in it)e$f. W(et(er it-) t(e )econ% o0e ent of 1eet(o0en-)Third -oncerto for !iano and 'rchestra, or t(e fir)t twe$0e (o#r) of 4anto0ani-) >our-hundred-and-sixtyseventh -oncerto for 1levator and "upermarket, w(ate0er #)ic yo# fin% )oot(in.& '#t it on& c$o)e yo#r eye)& an% %rift away. Of co#r)e& #)ic %oe) ore t(an 5#)t )oot(eJ it can )ti #$ate or en(ance a$ o)t any acti0ity& e otion& or oo%88fro cryin.& to %ancin.& to y)tica$ 0i)ion). 4#)ic88caref#$$y )e$ecte%88i) a way to e$icit )#''re))e% fee$in.) in nee% of e3're))ion an% cat(ar)i). T(e i%ea i) not 5#)t to (a0e back.ro#n% #)ic& b#t to )'en% ti e wit( itJ foc#) on itJ re$a3 into it. +4#)ic (ear% )o %ee'$y&+ wrote T.S. E$iot& +T(at it i) not (ear% at a$$& b#t yo# are t(e #)ic Q W(i$e t(e #)ic $a)t).+ T(ank) to to%ay-) tec(no$o.y& t(e #)ic can $a)t an% $a)t.

Se%ent 1one: .us!c

%e are a spectacular, splendid manifestation of life. %e have language. %e have affection. %e have genes for usefulness, and usefulness is about as close to a /common goal/ of nature as I can guess at. nd finally, and perhaps best of all, we have music. 41%I" T)'. ", ..2.

Se%ent 1two: The Oppos!te of +epress!on Is #)press!on


W(at '$ayf#$& creati0e t(in.) %o yo# %o88or want to %o2 Paint2 Write2 Sew2 Dance2 ,ook2 Gar%en2 Sin.2 Act2 ,o 'o)e2 P$ay Aan in)tr# ent& a .a e& a )'ortB2 We$$& do itD Get any book for free on: www.Abika.co

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FH

Don-t worry abo#t bein. .oo% at it& or akin. a $i0in. at it& or e0en )(arin. it wit( anybo%y e$)e. 9ust have fun with it. Let yo#r)e$f play. We for.et abo#t '$ay& we a%#$t) 88e)'ecia$$y we %e're))e% a%#$t). It-) a contrib#tin. factor to %e're))ion. Too often& e0en w(en we-re (a0in. f#n& we %o it 'a))i0e$y88watc(in. a o0ie& watc(in. T>& watc(in. )'ort). T(i) i) fine& b#t we-re )#..e)tin. yo# a$)o %o )o et(in. t(at .et) yo# actively involved. A) t(e #$ti ate e3'ert on $ife& War% ,$ea0er& once '#t it: +"o#-re ne0er too o$% to %o .oofy )t#ff.+

%hen you're depressed, the whole body is depressed, and it translates to the cellular level. The first ob*ective is to get your energy up, and you can do it through play. It's one of the most powerful ways of breaking up hopelessness and bringing energy into the situation. - 64 "I.'5T'5, ..2.

We (a0e so much to be .ratef#$ for. A$a)& %e're))ion rob) #) of .ratit#%e. Or i) it t(at we fa$$ into t(e 'ainf#$ (abit of in.ratit#%e& an% %e're))ion re)#$t)2 One of t(e nice)t way) o#t of %e're))ion i) to (a0e fre=#ent .ratit#%e break). Look aro#n%. 1e .ratef#$ for w(at yo# 'ercei0e. Act#a$$y )ay to yo#r)e$f& +I a .ratef#$ for t(e $a '. I a .ratef#$ for y (an%). I a .ratef#$ for t(e co#c(....+ Let yo#r)e$f fee$ a $itt$e .ratit#%e before o0in. on to t(e ne3t ob5ect. Don-t for.et to be .ratef#$ if yo# can)ee& (ear& to#c(& ta)te& ) e$$. +Lo0e yo#r eye) t(at can )ee& yo#r in% t(at can (ear t(e win.)&+ wrote Robin)on Ceffer). +Lo0e t(e wi$% )wan.+ #)ic& t(e t(#n%er of t(e

Se%ent 1three: Grat!tude

R#n o#t of t(in.) to be .ratef#$ for2 Okay& try t(i): breat(e o#t a$$ yo#r air. Ho$% it. Soon yo#-$$ be ver .ratef#$ for yo#r breat(. y

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GE

S(are yo#r .ratit#%e wit( ot(er): +T(at wa) bea#tif#$&+ +"o# $ook $o0e$y&+ +I a''reciate w(at yo# %i%.+ T(ere i) no nee% for .#)(in. )enti enta$ity or fa$)e f$attery. Si '$y e3're)) a''reciation free$y an% a''ro'riate$y. In any o ent& t(ere-) )o et(in. to be .ratef#$ for. T(at we %on-t )'ontaneo#)$y foc#) on t(e .oo% i) ere$y a ba% (abit. Learn a new (abit& a better (abit: foc#) on t(e 'o)iti0e. 4ore an% ore& yo# wi$$ (a0e t(at great, full fee$in..

0ou can't be depressed and grateful at the same time. 6 52 44 .I4416

Part (o*r: As Healin, )ontin*es...

.y grandfather always said that living is like licking honey off a thorn. 4'?I" 2 .IT(i) $a)t 'art of t(e book offer) )o e t(o#.(t)& )#..e)tion)& an% enco#ra.e ent)J t(in.) to %o& con)i%er& an% en5oy& a) yo#r (ea$in. contin#e).

So e 'eo'$e wi$$ rea% t(i) book a$$ t(e way t(ro#.( before )eekin. a 'rofe))iona$ con)#$tation to e0a$#ate %e're))ion. Ot(er 'eo'$e& w(o are rea%in. t(i) book on t(e reco en%ation of t(eir %octor or t(era'i)t& a y a$rea%y be we$$ into treat ent. W(ere0er yo# are in t(e 'roce))& know t(at yo#r (ea$in. (a) a$rea%y be.#n. Hea$in. be.in) a) a c(oiceJ a %eci)ion to .et better. %eci)ion in%icate) (ea$in. i) #n%erway. ny'(y)ica$ action t(at )#''ort) t(at

Se%ent 1four: Your Heal!n" Has Alread 'e"un

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G1

C#)t 'ickin. #' a book entit$e% )ow to )eal 2epression an% rea%in. t(i) far )(ow) t(at yo#r (ea$in. (a) be.#n. Ne0er before (a) t(e =#e)t to (ea$ %e're))ion been )o )wift$y an% ab#n%ant$y rewar%e%. Once treat ent be.in)& yo# are 0ery $ike$y to won%er& +W(ere (a) this been a$$ T(e tr#t( i)& it (a)n-t been available for o)t of yo#r $ife. ,on.rat#$ation) on yo#r co#ra.e to (ea$. y $ife2+

It isn't for the moment you are stuck that you need courage, but for the long uphill climb back to sanity and security. 551 .'66'% 4I52#16&

W(en bein. treate% for a e%ica$ con%ition& yo# beco e t(e 'atient. We a$)o )#..e)t t(at yo# treat yo#r)e$f we$$ by becoming 'atient. A) we 're0io#)$y %i)c#))e%& anti%e're))ant e%ication can often take week) to work. So eti e) it take) ont() to %i)co0er t(e be)t anti%e're))ant for yo# an% to arri0e at t(e i%ea$ %o)a.e. Lookin. back on t(i) ti e fro a non%e're))e% )tate& t(e (ea$in. )ee ) irac#$o#)$y )wift. Lookin. ahead, to t(e 'o))ibi$ity of ore week) of %e're))ion& t(i) 'erio% can )ee $on. in%ee%. Gi0e yo#r)e$f ti e. Gi0e yo#r (ea$t( 'ractitioner) ti e. Gi0e nat#re ti e. 1e 'atient wit( yo#r i 'atience. If 'atience i) too #c( to a)k& at $ea)t endure.

Se%ent 1f!%e: ,at!ence

Han. in t(ere. Ho$% on. Stick wit( it. Hea$in. i) on it) way.

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G! !atience, and the mulberry leaf becomes a silk gown. -)I51"1 !6'816#

Se%ent 1s!): Th!n2 '!", *ut Not Hu"e


A) yo# en0i)ion yo#r (ea$in.& (o$% a 0i)ion of w(at yo#-% $ike t(e +(ea$e% yo#+ to be. Wor%) )#c( a) contentment, well-being, enthusiasm, *oyful, happy, effective, loving, tender, an% ot(er) ay co e to in%. W(en %rea in. of yo#r (ea$in.& it-) fine to t(ink bi.. 1#t %on-t t(ink toobi.. 5eve bein. an.ry& )a%& (#rt& %i)a''ointe%& in 'ain& or fee$in. any r ot(er e otion yo# a))ociate wit( %e're))ion i) not a rea)onab$e .oa$. Stri0e for e3ce$$ence& not 'erfection. "e)& a) yo# (ea$ fro %e're))ion& t(e .enera$ )(ift of e otion)88 oo%& if yo# wi$$88 )(o#$% %efinite$y be on t(e #')win.. 5ever, fee$in. ba% a.ain i) not& we$$& human. ever "o#r ')yc(iatri)t or t(era'i)t can (e$' yo# )et rea)onab$e 'er)ona$ .oa$) a) yo# (ea$.

%e are not human beings having a spiritual experience. %e are spiritual beings having a human experience . !I1661 T1I4) 62 21 -) 62I5

Hea$in. fro %e're))ion88or (ea$in. fro anyt(in. e$)e& for t(at e0en& )tea%y& #'war% 'at(. It ten%) to $ook ore $ike t(i): Get any book for free on: www.Abika.co

Se%ent 1se%en: Heal!n" Has Its 9ps and +owns

atter88i) not a ) oot(&

HOW TO DEPRESSION

HEAL

G9

Not8)o8%e're))e% De're))e% It-) $ike a ro$$er coa)ter& a slow ro$$er coa)ter for t(e (i.(er 'oint t(an w(ere yo# .ot on. o)t 'art& one t(at $et) yo# off at a

Ri%e t(e ri%e. *o$$ow yo#r treat ent. Soon yo#-$$ fin% t(at t(e %own) of to%ay were t(e #') of ye)ter%ay.

If only we'd stop trying to be happy we could have a pretty good time . 12IT) %) 6T'5

*or yo# it-) a ti e for c(an.e& for .rowt(& for (ea$in.. ,(an.e can )o eti e) )ee c(aotic& conf#)in.& fri.(tenin.. Seek t(e )#''ort of ot(er). A)k tr#)te% frien%) or fa i$y re)'on)ibi$itie). e ber) to (e$' wit( )'ecific ta)k) or on.oin.

Se%ent 1e!"ht: Others

See2

the

Support

of

A$t(o#.(& a) we entione%& it-) a .oo% i%ea to 'o)t'one a5or %eci)ion)& if %eci)ion) #)t be a%e& a)k for t(e o'inion) of ot(er) yo# re)'ect w(en akin. yo#r c(oice. A)k 'eo'$e w(o (a0e been t(ro#.( treat ent for %e're))ion an% are f#rt(er a$on. in t(e (ea$in. 'roce)) to be a0ai$ab$e for '(one ca$$)& =#e)tion)& or c(at). So eti e) not(in. i) )o rea))#rin. a) a )i '$e& +O(& yea(& I went t(ro#.( t(at.+ A)k yo#r bo)) if it-) 'o))ib$e to (a0e yo#r work$oa% $i.(tene% for a w(i$e. A)k if certain co Peo'$e it ent) i.(t be '#t off #nti$ $ater. a c(ance to )ay ye).

ay )ay no88b#t at $ea)t .i0e t(e

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G@ True happiness is of a retired nature, and an enemy to pomp and noise( it arises, in the first place, from the en*oyment of one's self, and, in the next, from the friendship and conversation of a few select companions. 9'"1!) 22I"'5 ;@;H

Peo'$e often benefit by .at(erin. wit( ot(er) .oin. t(ro#.( )i i$ar e3'erience). T(o)e w(o are (ea$in. fro %e're))ion are no e3ce'tion. Often t(e)e .ro#') for aro#n% t(e 'rinci'$e) of ,o.niti0eQInter'er)ona$ T(era'y& or are a%e #' of 'eo'$e w(o are takin. anti%e're))ant e%ication)& or bot(. S#''ort .ro#') are an e3ce$$ent '$ace to )(are e3'erience)& )#..e)tion)& infor ation& an%& ob0io#)$y& a) t(e tit$e of t(e .ro#' in%icate)& support. Per(a') t(e not alone. o)t i 'ortant know$e%.e to be .aine% fro )#''ort .ro#') i) t(at you are

Se%ent 1n!ne: Groups

Support

"o# i.(t %i)co0er& for e3a '$e& t(at a 'rob$e yo# t(o#.(t wa) yo#r) an% yo#r) a$one& i) )o co on t(at t(e .ro#' (a) .i0en it a n# ber. A+Ri.(t/ T(at-) n# ber @9.+B Or& )o eone ay )(are an e3'erience t(at )o#n%) intere)tin.& b#t yo# can-t =#ite re$ate to it. A week $ater& it (a''en) to yo#. "o#r ')yc(iatri)t& %octor& or t(era'i)t ay be ab$e to reco en% )#''ort .ro#') in yo#r area. Or& yo# can ca$$ )o e of t(e or.ani;ation) $i)te% )tartin. on Pa.e !!!. A )#''ort .ro#' i) a%e #' of (# an bein.) w(o care abo#t an% are co itte% to t(eir own (ea$in.. 1y )e$f8)e$ection a$one& t(en& )#''ort .ro#') are 'o'#$ate% by )#''orti0e& won%erf#$ 'eo'$e.

dversity is the state in which a

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GD man most easily becomes ac$uainted with himself, being especially free from admirers then. 26. " .?14 9')5"'5

#!"ht : Twel%e1Step and 5eco%er ,ro"ra-s


T(e o)t )#cce))f#$ treat ent e0er create% for a%%iction i) t(e Twe$0e8Ste' Pro.ra of A$co(o$ic) Anony o#). It (a) been a%a'te% an% #)e% )#cce))f#$$y in treatin. 5#)t abo#t e0ery a%%iction& ba% (abit& or e otiona$ 'rob$e in t(e (# an con%ition. T(e )ecret of t(e Twe$0e8Ste' Pro.ra i) t(at it i)& in rea$ity& i 'ortant r#$e) for 'er)ona$ .rowt(. *o$$owin. t(e)e )te') $ea%) to .reater 'er)ona$ at#rity& inte.rity& an% free%o . T(i) #'war% .rowt( .i0e) t(e inner )tren.t( to foc#) on )o et(in. ot(er t(an t(e a%%iction. W(i$e %e're))ion i) not an a%%iction& 'eo'$e wit( %e're))ion often beco e a%%icte% to ot(er t(in.)& fro foo% to )e3 to %r#.) to ) okin. to 'rocra)tination to a$co(o$ to ne.ati0e t(inkin..t(inkin. i)0ou -an't fford the 4uxury of a 5egative Thought, by Peter 4cWi$$ia ) a0ai$ab$e by ca$$in. 18IEE8LI*E81E1. In o0erco in. any of t(e)e& Twe$0e8Ste' Pro.ra ) can be 0a$#ab$e. *or ore infor ation on Twe$0e8Ste' Pro.ra )& )ee t(e $i)tin. on 'a.e !!@.

THE TWEL>E STEPS 1. We a% itte% we were 'ower$e)) o0er o#r a%%iction88t(at o#r $i0e) (a% beco e #n ana.eab$e. !. ,a e to be$ie0e t(at a Power .reater t(an o#r)e$0e) co#$% re)tore #) to )anity. 9. 4a%e a %eci)ion to t#rn o#r wi$$ an% o#r $i0e) o0er to t(e care of t(i) Hi.(er Power& as we understood )im, )er, or It. @. 4a%e a )earc(in. an% fear$e)) ora$ in0entory of o#r)e$0e). D. A% itte% to o#r Hi.(er Power& to o#r)e$0e)& an% to anot(er (# an bein. t(e e3act nat#re of o#r wron.). F. Were entire$y rea%y to (a0e o#r Hi.(er Power re o0e a$$ t(e)e %efect) of c(aracter. G. H# b$y a)ke% o#r Hi.(er Power to re o0e o#r )(ortco in.). I. 4a%e a $i)t of a$$ 'er)on) we (a% (ar e%& an% beca e wi$$in. to ake a en%) to t(e a$$.

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H. 4a%e %irect a en%) to )#c( 'eo'$e w(ere0er 'o))ib$e& e3ce't w(en to %o )o wo#$% in5#re t(e or ot(er). 1E. ,ontin#e% to take 'er)ona$ in0entory an% w(en we were wron.& 'ro 't$y a% itte% it. 11. So#.(t& t(ro#.( 'rayer an% e%itation& to i 'ro0e o#r con)cio#) contact wit( o#r Hi.(er Power as we understood )im, )er, or It, 'rayin. on$y for know$e%.e of o#r Hi.(er Power-) wi$$ for #) an% t(e 'ower to carry t(at o#t. 1!. Ha0in. (a% a )'irit#a$ awakenin. a) t(e re)#$t of t(e)e )te')& we trie% to carry t(i) e))a.e to ot(er) an% to 'ractice t(e)e 'rinci'$e) in a$$ o#r affair).

It take) co#ra.e to acce't t(at yo# It-) co#ra.eo#) to ake a

#!"ht 1one: Yourself

,ra!se
i.(t (a0e a %e're))i0e i$$ne)).

e%ica$ a''oint ent for a %ia.no)tic e0a$#ation.

It-) co#ra.eo#) to enter onto a co#r)e of treat ent t(at i) fri.(tenin. to )o e an% ri%ic#$e% by ot(er). It take) wi)%o an% co#ra.e to work wit( yo#r %octor to fin% t(e ri.(t wit( yo#r t(era'i)t on %ee'$y 'er)ona$ an% c(a$$en.in. i))#e). e%ication& an%

Prai)e yo#r)e$f for a$$ t(i). Prai)e yo#r)e$f for e0ery $itt$e 0ictory& e0ery )te' taken on t(e 'at( of (ea$in.88inc$#%in. t(o)e t(at %on-t work. It-) a$$ 'art of t(e 5o#rney. ?ee' re in%in. yo#r)e$f t(at w(o yo# rea$$y are i) #c( ore t(an yo#r %e're))ion.

Prai)e yo#r)e$f for yo#r co#ra.e to $earn& ri)k& an% .row. We$$ %one/

4ife is made up of small pleasures. )appiness is made up of those tiny successes. The big ones come too infre$uently. nd if you don't collect all these tiny successes the big ones don't really mean anything.

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5'6. 5 41 6

#!"ht 1two: G!%e Yourself T!-e to Heal


Hea$in. take) ti e. E0en if yo#88$ike )o any 'eo'$e w(o be.in treat ent for %e're))ion88fin% arke% i 'ro0e ent in 5#)t a few week)& t(e co '$ete 'roce)) of (ea$in. ay take $on.er. T(e $on.er yo#-0e been %e're))e%& t(e $on.er t(e bo%y i) $ike$y to nee% to (ea$. Gi0e it t(e ti e it nee%). If yo#88$ike any 'eo'$e wit( $on.8ter & $ow8.ra%e %e're))ion88can-t e0en remembe w(en yo# weren-t %e're))e%& re$a3: yo#-re now (ea$in. fro t(e ra0a.e) r of a $ifeti e. *ort#nate$y& a) yo# (ea$& ti e 'a))e) ore en5oyab$y. 9ust sitting can be en5oyab$e. In fact& one o0e) ore an% ore into +t(e o ent&+ or t(e +(ere an% now+ t(at )aint)& bot( ea)tern an% we)tern& (a0e %e)cribe%. ASo e e0en c$ai t(at en5oyin. t(e o ent i) t(e .oa$ of $ife.B T(e ore yo# (ea$& t(e $e)) yo#-re concerne% abo#t w(et(er or not yo#r (ea$in. i) +%one+88a )#re )i.n t(at yo#-re (ea$in..

It does not matter how slowly you go so long as you do not stop. -'5>?-I?"

C#)t a) yo# a)ke% ot(er) for )#''ort& a)k yourself for )#''ort& too. 1e .ent$e wit( yo#r)e$f& be ea)y& .i0e yo#r)e$f a break.

#!"ht 1three: Yourself

'e

Gentle

w!th

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GI

A a5or )y 'to of %e're))ion i) bein. (ar% on yo#r)e$f. Soften #'J $i.(ten #'. Re e ber t(at i)take) are )o et(in. +t(i) f$e)( i) (eir to.+ T(e ne3t ti e yo# want to attack yo#r)e$f& (a0e a $a#.( attack in)tea%. ,on)i%er (ow )i$$y it i) to be at war wit( yo#r)e$f. I a.ine two ar ie) facin. eac( ot(er in t(e trenc(e). One )o$%ier $ook) #' fro one )i%e& anot(er )o$%ier $ook) #' fro t(e ot(er88an% t(ey (a0e 'reci)e$y t(e )a e face. T(ey be.in 'ointin. an% $a#.(in. (y)terica$$y. Ot(er )o$%ier) ca#tio#)$y 'eek o#t of trenc(e) an% aro#n% barrica%e)& on$y to %i)co0er t(eir irror i a.e) ca#tio#)$y 'eekin. back at t(e . A$$ t(e face) are yo#r). T(e entire batt$efie$% %i))o$0e) in wa0e) of $a#.(ter. En% of war. 1e.innin. of 4onty Pyt(on )ketc(. Here-) one of t(e things go bad. o)t ra%ica$ t(o#.(t) yo# wi$$ e0er rea%: it's okay to feel good when

-ompassion for myself is the most powerful healer of them all. T)1'2'61 I" - 6?#I5, ..2.

#!"ht 1four: 7!ew ,ro*le-s As Creat!%e Challen"es


D#rin. %e're))ion& it-) ea)y to 0iew 'rob$e ) a) b#r%en)& interr#'tion)& )o et(in. e$)e to )tr#..$e t(ro#.(88in )(ort& upsetting. A) t(e %e're))ion $ift)& it-) ea)ier to )ee 'rob$e ) a) creati0e c(a$$en.e)& in0itation) to acti0ity& e0en games. !roblems do not need to make you unhappy. T(ink of $ife a) a proces to be en5oye% as you go along. s Too often %e're))i0e t(inkin. )ay)& +W(en I .et t(ro#.( t(i)& then I-$$ be (a''y.+ Wit( t(at t(inkin.& it-) no won%er one i) )e$%o 88if e0er88(a''y. Di% yo# e0er notice t(at 'rob$e ) 5#)t +kee' on co in-+2 So& w(en a 'rob$e ari)e)& 0iew it wit( t(e attit#%e yo#-% (a0e if yo#r be)t frien%) )ai%& +Let-) '$ay 4ono'o$y Aor 'oker& or cana)ta& or to#c( footba$$& or w(ate0er yo#r fa0orite .a e i)B. W(en we intentionally create 'rob$e ) for o#r)e$0e)& we ca$$ t(e games . ,an-t we treat t(e #nintentiona$$y create% 'rob$e ) t(e )a e2 Ent(#)ia) & creati0ity& '$ayf#$ne))& an% a be #)e% )en)e of (# or are t(e key).

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.ore damn funD 9')5 .'6T'5

1ein. (#..e%& )troke%& n#rt#re%& an% a%ore% i) a 'erfect$y nat#ra$ %e)ire. W(en t(e nee% for t(e)e ari)e)& %o w(at yo# can to f#$fi$$ it. A 'rofe))iona$ a))a.e88or a )erie) of t(e 88i) an e3ce$$ent in0e)t ent in (ea$in..

#!"ht 1f!%e: Co-fort!n"

See2

Per(a') t(e co fortin. co e) not by to#c(& b#t by to#c( tone. 4ake a $i)t of frien%)& )#''ort .ro#' e ber)& re$ati0e)& an% ot(er) w(o yo# can ca$$ an% )ay& +Te$$ e Iokay/+ Of co#r)e& t(e :1 co forter in yo#r $ife88an% t(e one w(o it-) often (ar%e)t to acce't co fortin. fro 88i) yo#r)e$f. Te$$ yo#r)e$f& often& +I $o0e yo#&+ +I care abo#t yo#&+ +"o# are 'recio#) to e&+ +"o#-re .reat/+ 1$#)( if yo# #)t& b#t te$$ yo#r)e$f nonet(e$e)).

person will be called to account on 9udgment 2ay for every permissible thing he might have en*oyed but did not. T 4.?2

#!"ht 1s!): 5elat!onsh!ps .a Chan"e


A) yo# (ea$& yo# ay fin% yo#r re$ation)(i') c(an.e.

T(e re$ation)(i') ba)e% on t(e +%e're))e% yo#+ ten% to wit(er& w(i$e t(e re$ation)(i') wit( 'eo'$e w(o $ike yo# for t(e rea yo# often .row )tron.er. l Get any book for free on: www.Abika.co

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IE

Treat ent for %e're))ion %oe) not ake 'eo'$e +a$$ t(e )a e.+ *ar fro it. A) %e're))ion $ift)& t(e in%i0i%#a$ =#a$itie) of t(e 'er)on ten% to )#rface an% are nat#ra$$y e3're))e%. One ay e0en %e0e$o' Aor %ee'enB an eccentricity or two. T(i) %ee'$y #')et) t(o)e w(o co#nt on yo# to be yo#r +o$%& 're%ictab$e )e$f.+ So e 'eo'$e 'rey #'on t(e weakne))e) of %e're))e% 'eo'$e& #)in. fear& .#i$t& an% #nwort(ine)) to ani'#$ate an% contro$. A) t(e)e )y 'to ) of %e're))ion (ea$& yo# beco e $e)) nee%y& $e)) ani'#$atab$e. T(i)& ob0io#)$y& %oe) not '$ea)e t(e contro$$er) or ani'#$ate yo# o#t of treat ent. Don-t $et t(e . ani'#$ator). T(ey ay try to

Don-t ake any fir %eci)ion) abo#t re$ation)(i') #nti$ yo#r (ea$in. i) we$$ #n%erway. Ob)er0e w(at-) (a''enin. in)i%e yo#r)e$f an% wit( ot(er). T(ere-) ti e to ake c(oice) $ater. 1#t beware: if yo# fai$ to atten% one of t(e re.#$ar$y )c(e%#$e% Awf#$ ,$#b& .#e)) w(o .et) ta$ke% abo#t2 Ain-t it awf#$2 eetin.) of t(e Ain-t8It8

To laugh often and love much, to win the respect of intelligent persons and the affection of children( to earn the approbation of honest critics( to appreciate beauty( to give of one's self( to know even one life has breathed easier because you have lived-that is to have succeeded. J.) 660 1.16"'5 >'"2I-7

#!"ht 1se%en: #n/o the Good


Don-t be )#r'ri)e% if .oo% t(in.) (a''en to yo# without your even trying. Str#..$e& effort& an% tryin. are& for .et )o et(in. .oo%. any %e're))e% 'eo'$e& t(e on$y way t(ey know to

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A) %e're))ion (ea$)& .oo% t(in.) ten% to (a''en88)'ontaneo#)$y. Acce't t(e . En5oy t(e . "o# ay& for e3a '$e& fin% yo#r)e$f )i '$y not wantin. to contin#e a ba% (abit yo# t(o#.(t wo#$% take enor o#) effort to o0erco e. Or& yo# ay fin% yo#r)e$f nat#ra$$y wantin. to take 'art in a (ea$t(y acti0ity t(at yo# fi.#re% wo#$% re=#ire tre en%o#) %i)ci'$ine. "o# ay fin% career o''ort#nitie)& re$ation)(i')& an% yo#r (ea$t( beco in. yo# want t(e to be88)i '$y beca#)e yo# are being ore of w(o yo# are . +En5oy $ife&+ t(e b# 'er )ticker re in%) #). +T(i) i) not a re(ear)a$.+ ore of w(at

%hat a wonderful life I've hadD I only wish I'd reali3ed it sooner. -'41TT1

#!"ht 1e!"ht: .a2!n" ,eace w!th +epress!on


,$inica$ re)earc( in%icate) t(at a''ro3i ate$y
M M

One8t(ir% of t(e 'eo'$e w(o are treate% for %e're))ion (ea$ co '$ete$y. T(ey ne0er nee% anti%e're))ant e%ication) or treat ent a.ain. One8t(ir% of t(e 'eo'$e (ea$ co '$ete$y an% are taken off anti%e're))ant e%ication. Later& (owe0er& a %e're))ion ret#rn) an% it #)t be treate% a.ain& #)#a$$y wit( anti%e're))ant). One8t(ir% of t(e 'eo'$e wi$$ nee% anti%e're))ant e%ication on a $on.8ter ba)i).

T(ere-) no way of te$$in. w(ic( 'at( yo#r %e're))ion wi$$ take. T(e i 'ortant t(in. i) t(at t(e %e're))ion can be containe% an% t(e )y 'to ) e$i inate%88a) in t(e treat ent of (i.( b$oo% 're))#re& $ow t(yroi%& or %iabete). T(e 'oint i) t(at eit(er one (ea$) one)e$f fro %e're))ionJ one (ea$) one)e$f fro %e're))ion an% it ret#rn) Ain w(ic( ca)e it can be )#cce))f#$$y treate% a.ainBJ or %e're))ion i) a fact of $ife Afor w(ic(& on.oin.& $on.8ter treat ent can be )afe an% )#cce))f#$ wit( 'erio%ic e%ica$ )#'er0i)ionB.

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I!

So& ake 'eace wit( %e're))ion. It-) not an ene y. It-) not o#t to +.et ya.+ It-) 5#)t an i ba$ance of t(e bioc(e i)try of t(e brain an%Qor t(e t(o#.(t 'attern) of t(e in%. A) wit( any i$$ne))& it nee%) on.oin. acce'tance an% (ea$in..

%e should be taught not to wait for inspiration to start a thing. ction always generates inspiration. Inspiration seldom generates action. >6 57 TI#'4T

I a.ine for a o ent t(at t(e were no $on.er %e're))e%:


M M M M

#!"ht 1n!ne: Soc!et News;

and +epress!on :the Good


i$$ion) an% i$$ion) of %e're))e% 'eo'$e in t(i) co#ntry

T(ey no $on.er b$a e t(e )e$0e) or ot(er) for t(e )y 'to ) of an i$$ne)). T(ey (a0e ore ener.y& .et an.ry $e)) =#ick$y& are $e)) 'rone to '(y)ica$ i$$ne))& an% are free fro a%%iction). T(ey $a#.( ore an% care ore abo#t t(e )e$0e) an% t(eir fe$$ow (# an bein.). T(ey are ore 'ro%#cti0e& to$erant& .i0in.& an% for.i0in..

W(et(er t(i) )o#n%) $ike Sir T(o a) 4ore-) ?topia, Lo#i) Ar )tron.-) +W(at a Won%erf#$ Wor$%&+ or Co(n Lennon-) +I a.ine&+ it %oe) %e)cribe w(at i) 'o))ib$e88for t(e fir)t ti e in (# an (i)tory. Take an e3tre e ca)e: t(e (o e$e)). Ha0e yo# e0er )'oken wit( a (o e$e)) 'er)on w(o yo# wo#$% )ay wasn't c$inica$$y %e're))e%2 We$$& neit(er (a0e we. W(et(er t(ey-re %e're))e% beca#)e t(ey-re (o e$e)) or t(ey-re (o e$e)) beca#)e t(ey-re %e're))e% no $on.er atter)88treat t(e %e're))ion an% 'er(a') a .oo% n# ber of t(e (o e$e)) wi$$ a.ain beco e 'ro%#cti0e citi;en). Hea$t(y in%i0i%#a$) ake (ea$t(y )ocietie).

If one only wished to be happy,

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I9 this could be easily accomplished( but we wish to be happier than other people, and this is always difficult, for we believe others to be happier than they are. .'5T1"K?I1?

N!net : Soc!et and +epress!on :the 'ad News;


It i) e)ti ate% t(at #ntreate% %e're))ion co)t) t(i) co#ntry A=.@ billion dollars 'er year. Wit( )o #c( #n%ia.no)e%& i)%ia.no)e%& #ntreate%& an% #n%ertreate% %e're))ion& w(at are we& a) a co#ntry& %oin. abo#t it2 Not #c(. "e)& t(e Nationa$ In)tit#te) of Hea$t( are %oin. a .oo% 5ob e%#catin. t(e A erican '#b$ic abo#t %e're))ion an% it) treat ent. 1#t it-) not eno#.(. 4e%icai% an% 4e%icare wi$$ not'ay for t(e $ate)t .eneration of anti%e're))ant) APro;ac& Pa3i$& Oo$oft& Effe3orB. Treat ent wit( t(e)e %r#.) co)t) abo#t fi0e %o$$ar) a %ay88w(ic( i) not a 'rob$e for a i%%$e to #''er8 i%%$e c$a)) 'er)on88b#t it can be %e0a)tatin. to a $ower inco e 'er)on w(o)e foodb#%.et i) $e)) t(an fi0e %o$$ar) a %ay. T(i) $ack of (ea$t(care co0era.e i) e)'ecia$$y %i)tre))in. beca#)e it i) e)ti ate% t(at a) any a) sixty-five of t(e e$%er$y in t(i) co#ntry (a0e a c$inica$ %e're))ion. A .oo% n# percent ber of t(e e$%er$y %e'en% on 4e%icare for t(eir e%ica$ treat ent. W(at if one of t(e rea)on) 'eo'$e are tra''e% in 'o0erty i) %e're))ion2 W(at if .i0in. t(e 'ro'er treat ent a$$owe% t(e to work t(eir way out of 'o0erty2 Do o#r e$%er$y an% $ower inco e citi;en) %e)er0e )#c( lac of treat ent2 k E=#a$$y )tart$in. i) (ow econo ica$$y wa)tef#$ t(i) 'o$icy i). 4any 'eo'$e are bein. treate% for )'ecific symptoms of %e're))ion at a .reat co)t Afor )$ee'in. 'i$$)& )e%ati0e)& 'ain 'i$$)& etc.B& w(en fi0e %o$$ar)- wort( of anti%e're))ant) wo#$%& by treatin. t(e %e're))ion& re$ie0e o)t of t(e )y 'to ). W(y wa)te oney ineffecti0e$y treatin. symptoms?

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I@ i)ery2

An% w(at co)t can we '#t on #nnece))ary )#fferin. an%

T(e)e are =#e)tion) t(e .o0ern ent )o e(ow (a) not f#$$y con)i%ere%. If yo# (a0e any t(o#.(t) on t(i) atter& '$ea)e %ro' a note to yo#r e$ecte% officia$). W(en yo# (ear %e're))in. new)& t(ere-) no 'oint beco in. %e're))e% about it. Eit(er %o )o et(in. abo#t it& or %eter ine t(at )o eone e$)e i) .oin. to %o )o et(in. abo#t it& an% t(en $et it .o. Treatin. %e're))ion %oe)n-t co)t oney. It save s oney88an% $i0e).

-oncern should drive us into action and not into a depression. 7 615 )'6510

So eone once a)ke%: +If yo# were arre)te% for kin%ne))& wo#$% t(ere be eno#.( e0i%ence to con0ict yo#2+ It-) an intere)tin. =#e)tion. T(e an)wer) are often ore intere)tin.. A) yo#r treat ent reac(e) it) conc$#)ion& an% a) yo#r (ea$in. contin#e)& yo# t(at yo#r (ea$in. i) en(ance% by .i0in. to ot(er). ay fin%

N!net 1one: Others

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to

W(at %o we .i0e to ot(er)2 We .i0e of w(at we (a0e. A on. t(e t(in.) you (a0e i) t(e know$e%.e t(at AaB %e're))ion i) an i$$ne))& an% AbB %e're))ion i) a treatable i$$ne)). A $ot of 'eo'$e88ro#.($y ten infor ation. i$$ion in t(e <nite% State) a$one88are waitin. for t(at

To t(e %e.ree yo# can& an% in t(e way) yo# know (ow& .i0e t(e t(at infor ation. We wrote a book. T(at-) w(at we knew (ow to %o. If yo# fee$ )o o0e%& %o w(at yo# can %o. No& we are not a)kin. yo # to beco e t(e $oca$ 'ro)e$yti;er of anti%e're))ant). We-re )i '$y )ayin. t(at if t(ere-) one 'er)on w(o i.(t be in)'ire% by yo#r )tory& con)i%er te$$in. it. T(en $et t(e 'er)on %eci%e (ow& w(en& an% if (e or )(e wi$$ #)e t(e infor ation yo# )o kin%$y )#''$ie%.

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HOW TO DEPRESSION

HEAL

ID

4ighting your own light, letting your own beacon shine, this will then inspire others who will inspire others who will inspire others. 4 E 6I"

N!net 1two: Than2 You and #n/o Your <ourne


T(ank yo# for rea%in. o#r book. G$ance t(ro#.( it a.ain an% a.ain a) yo# yo#r 'at( of (ea$in.. o0e a$on.

In c$o)in.& we want yo# to know t(at we (a0e wa$ke% t(i) roa% a(ea% of yo#. We (a0e %ee' co 'a))ion for a$$ %e're))e% 'eo'$e .o t(ro#.( beca#)e we& too& (a0e )#ffere% fro %e're))ion. We a$)o know (ow %iffic#$t it wa) to rea% t(e writin. on t(e wa$$ Ae0en t(o#.( it wa) written in neon $etter) twe$0e feet (i.(B& to )eek treat ent& an% to +(an. in t(ere+ #nti$ t(e treat ent wa) )#cce))f#$. So& we are not 5#)t a#t(or) an% yo# are not 5#)t rea%er): we are a$$ (# an bein.)88 a.nificent an% on)tro#)& '(eno ena$ an% foo$i)(& .ra)'in. )e$fi)($y an% .i0in. #ncon%itiona$$y. An% yo# know w(at2 We wo#$%n-t (a0e it any ot(er way. T(ank) for 5oinin. #). En5oy yo#r 5o#rney/

It's been troubling me. 5ow, why is it that most of us can talk openly about the illnesses of our bodies, but when it comes to our brain and illnesses of the mind we clam up

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HOW TO DEPRESSION

HEAL

IF and because we clam up, people with emotional disorders feel ashamed, stigmati3ed and don't seek the help that can make the difference . 7I67 2'?&4 "

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