Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think

Category: Mental Health
Author: Dennis Greenberger, Aaron T. Beck
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by DanBC   2020-04-15
The Australian website "mood gym" has an evidence base and is sometimes recommended by English NHS therapists. https://www.amazon.co.uk/Mind-Over-Mood-Second-Changing/dp/1...

The NHS has a page of apps. I don't have much experience with these, but the page does tell you how they assess apps: https://www.nhs.uk/apps-library/category/mental-health/

Good luck!

by Norabloom98   2019-11-17

You may want to consider getting a self-help book on depression. When I was in therapy, my therapist recommended the book Mind over Mood, and had me work through some of the exercises. I really did find it helpful. Here’s a link:

https://www.amazon.com/Mind-Over-Mood-Second-Changing/dp/1462520421/ref=mp_s_a_1_16?keywords=depression+workbook&qid=1561320256&s=gateway&sprefix=depression+w&sr=8-16

Another book I’d recommend is The Feeling Good Handbook by David Burns. This is probably available at your library.

I hope you get feeling better soon. If your feelings of depression linger for more than a few weeks, consider seeing a therapist, even if it’s only for a few sessions.

by stonedunikid   2019-11-17

Well I'm just a 22 year old kid with anxiety that I let get so bad a lot of depressive symptoms started showing up and I also have used weed both for self-medicating purposes as well as recreationally. I can't recommend a strain or product for the depression but I can tell you what helped me out

https://www.amazon.ca/Mind-Over-Mood-Second-Changing/dp/1462520421/ref=mp_s_a_1_1?keywords=mind+over+mood&qid=1560377282&s=gateway&sr=8-1

This is a link to a book called Mind Over Mood. I bought it after going to a group therapy thing with several other people dealing with similar mental health issues. The book uses CBT (cognitive behavioural therapy) to essentially retrain your brain how to respond to situations. It reads a lot like a textbook which is why I think I liked it so much. I think everyone should read this book and participate in the exercises it has whether dealing with a mental health problem or not.

While I am certainly not anxiety free I have noticed that the depressive symptoms have started to fade away and other stressors that I would actively try to avoid even letting myself think about have become much easier for me to handle. I'm honestly really impressed with what it's done for me for a $20 book (plus some change lol).

Last thing I want to say before I end this comment that is far too long already is this:

I know you probably can't right now because I certainly couldn't either, but try as hard as you can to always remember that even though you can't even remember what "better" feels like or what "improving" your mental health might actually feel like it is still possible. None of us are broken we're all just flawed and that's okay. The fight is tiring and it is long but it does get easier, it does require more effort than you think you have left and you will get better. You'll only notice the small things at first which is why it's so hard to notice anything at all but make damn sure you give yourself credit for the small fights you win cause when you feel like you've got nothing left small wins are big wins.

I hope at least something I said helps, keep fighting, I believe in you ❤️

by JMJimmy   2019-11-17

Then start with CBT.

https://www.amazon.ca/Mind-Over-Mood-Second-Changing/dp/1462520421

The title is a bit of turn off but CBT is based on neuroscience and how to use thoughts to literally restructure your brain. It can help with the depression (has kept me depression free for 10+ years) and can be used as an ADHD self-therapy tool.

The point I was making is that you need to take control and start doing small things to help yourself. Identify something that is causing a problem for you and find a solution for it.

As an example, I have had issues with doing dishes my entire life. I would have stacks of them everywhere, it would take me weeks to do them, and it caused problems in my marriage for years. One day I decided enough was enough and went looking for a solution. To my amazement I learned of countertop dishwashers. It took me a month but I finally got around to buying one and the problem is solved. We haven't had a stack of dishes since, not even for a day.

That stress, guilt/shame, etc. vanished overnight and suddenly I found all that mental anguish I was putting myself through was taking up the resources I did have. No longer was I piling weeks worth of garbage & recycling by the door, I had the mental energy to take it out as needed. That got rid of more shame/stress.

While these issues apply to me, the things that are causing you mental anguish are getting in your way. You can't tackle them all today, but you can start tackling one.

by pensivegargoyle   2019-08-24

I think that you're going to need to get your anxiety under control before going to any school is really going to work out. Yes, it is possible to do an all-online degree but what are you going to do then? You'll need to work in an office or facility. Instead you might have to visit people. You'll have to go to meetings. Better to address it now. The next bit of advice I have for you is not to let your parents overrule what medical professionals are saying you need. So, start the drugs again and allow a couple of months before you decide that they aren't working. If there is no change, other drugs should be tried and perhaps you should ask for a referral to a psychiatrist. You should be seeing a therapist if you can since they can give you tools and exercises to help manage your anxiety. If that's out of reach, there are books you can get that provide a version of the same thing. Here's one. Here's another one.

by last_exile   2019-08-24

Mind Over Mood - it's written for clients/general reader, but is great for a therapist to read learn how to teach CBT, from from basic identifying moods and thoughts to changing deep seated core beliefs.

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https://www.amazon.com/Mind-Over-Mood-Second-Changing/dp/1462520421

by amberknightot   2019-08-24

Check out this book, it's the kind of book you would use with a psychologist but it should give you a helping hand until you can afford the proper healthcare.

by Naugrith   2019-07-21

This sounds just like me at your age. The problem isn’t your body though, it’s your sense of self-worth. It doesn’t matter what you look like, anyone can have a great sense of self-worth, and then even people with completely normal physiques can still hate themselves. The problem is how you think of yourself.

Firstly, the best thing you can do is to visit a good counsellor (unfortunately it’s a varied field, so you’d need to do a little research). If I’d spoken to a good counsellor when I was your age, it would have done me the world of good. But I was so shy and introverted I couldn’t have gone to a counsellor back then. If you’re the same, and the thought of finding and visiting a counsellor fills you with dread, then you can still do a lot of good work helping yourself on your own.

The best book for this (recommended by mental health professionals) is Mind over Mood, by Dennis Greenberger, and Christine Padesky. It follows the psychological counselling method of CBT (Cognitive Behavioural Therapy) which is probably the most scientifically well-attested form of counselling around at the moment.

The book really helps you to figure yourself out and learn what you can do to improve your situation and stop yourself getting stuck in negative thought spirals. It’s not for people with clinical psychiatric conditions – that needs professional attention. But if you’re struggling with negative feelings of self-worth like you’ve said in your post then it can really help. I’ve read through a few chapters myself and completed some of its exercises, and even just doing a couple of them have been enormously helpful for me. I really wish I’d known about it myself when I was your age.

Whether or not you decide to see a counsellor yourself, I would highly recommend that you get a copy of this book and at least read the first chapter and complete the first exercise. I would say that ordering yourself a copy of this book is genuinely the best thing you can do for yourself right now.

by LukeTheApostate   2019-07-21

> How do some of you deal with this sort of thing?

go to T H E R A P Y

Seriously. I did two years of monthly sessions with an extremely good therapist to learn not just to heal from the trauma but to learn the emotional skills my Christian parents refused to or were unable to teach me.

> What can I do to calm myself down.

For $25 you can buy Mind Over Mood which includes many techniques to fight this sort of panic. In the meantime try box breathing.

It is okay to be afraid, it is okay to be sad, it is okay to be angry. When these feelings intrude into your actions and make life worse for you, it is a good sign that you would benefit from talking to a therapist. I believe in you. You are competent and strong. You deserve to be happy.

by blueman_groupie   2019-07-21

I like this one:

Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think

https://www.amazon.com/dp/1462520421/ref=cm_sw_r_cp_api_i_SK1yCbK1J7KDR

by amberknightot   2019-07-21

You can start seeing a therapist now if you can afford it. I'm sure your university has a psychologist that just for students and is either cheap or free. By getting professional help while you're still in your studies, the university has proof of your mental illness and then they can make exceptions for you (like allowing you to graduate late or take a year out). My university even compensates you on the extra tuition you spend when you take longer to complete your study because of a mental illness. Use the resources you already have at your disposal.

Seeing a professional will also help you to explain the situation to your parents. They will take the whole situation a lot more seriously if you say you're seeing a doctor. You could even say the doctor suggested you take a year out. But at the same time, as an adult you don't need to involve your parents at all in your recovering process even if they're paying tuition.

Edit: You could also start with some self help. My boyfriend is in the exact same position as you (depression is affecting his studies which is affecting his mental health; that whole cycle) and he finds this book to be quite helpful. It's a book that his psychologist uses with him. It works through the way you think to change how it's affecting how you feel (basically like CBT). Have a look at it.

by oasiseses   2019-07-21

(I’m a female) I recommend this book: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think by Dennis Greenberger It’s the gold standard for CBT (as far as I know) and basically chapter my chapter works in how to reformat the way you think, assess the intrusive thoughts you get and apply logic to what facts support and or don’t support them. I’m still actively employing these tools and haven’t perfected anything by a long shot but so much of my initial thoughts fall apart under scrutiny. Like thinking I may have rambled too much or said too much personal things to a colleague while they gave reciprocating feedback, gave indication they were listening with body language and consistently approach me and have approached me in the past to strike up conversation. It’s a habit of sorts that my mind fixates on the negative or even takes in too much blame for things thing that can be attributed to outside conditions or parties. I’m going over this with a therapist but in the meantime I’m sure it’s something one can take a look at independently and get help from.

Also I don’t really consider it self help in the commercial sense. It’s actually a clinical workbook with assignments and needs intensive attention not just a standard read through.

by DanBC   2018-11-10
You didn't say what country, so I guess the US.

I don't know what the professional registration requirements are, but you probably want to find someone with a registration, and who has public liability insurance.

After that you'll want someone offering an evidence based therapy. CBT has good evidence, but there are others.

Then it's just who you get on with. You'll spend about an hour a week, for about 10 weeks, with this person, so you want to be able to talk to them and feel that they understand you.

If you can cope with self guided from a book you can get Mind Over Mood. This is sometimes used in some English NHS settings.

https://www.amazon.com/Mind-Over-Mood-Second-Changing/dp/146...

If you can cope with self guided from a computer you can try Mood Gym, a well respected Australian website.

https://www.moodgym.com.au/