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Świadomą drogą przez depresję. Wolność od chronicznego cierpienia
Prof. dr Jon Kabat-Zinn jest prawdopodobnie najbardziej znanym psychiatrą, który przeniósł na grunt terapeutyczny praktyki wypracowane przez medytacyjną tradycję buddyzmu i poprzez wieloletnią pracę z pacjentami potwierdził ich skuteczność w leczeniu różnych zaburzeń psychicznych, w tym plagi współczesnego społeczeństwa – depresji. Wydanie książki zbiega się w czasie z planowaną wizytą J. Kabata-Zinna w naszym kraju. Autor ten, znany także polskiemu czytelnikowi z książek: Właśnie jesteś. Podręcznik uważnego życia; Gdziekolwiek jesteś, bądź oraz Dary codzienności. Poradnik uważnego rodzicielstwa (wspólnie z żoną Mylą), tym razem, wspólnie ze specjalistami terapii poznawczej z Oxfordu, Cambridge i Toronto – prof. dr. Markiem Williamsem, dr. Johnem Teasdale'em i dr. Zindelem Segalem – przedstawia praktyczne zastosowanie MBCT (mindfulness-based cognitive therapy) – terapii poznawczej opartej na uważności. Autorzy odkryli psychologiczny mechanizm powstawania depresyjnych wzorców przeżywania. Ponieważ mechanizm ten opiera się na automatyzmie reakcji na myśli, uczucia i zdarzenia, terapia polega na przerywaniu błędnego koła poprzez świadomy powrót do bieżącego doświadczenia, chwila po chwili. Zgodnie z doświadczeniami wielu pokoleń medytujących buddystów, a także pacjentów MBCT na Zachodzie, tym co ułatwia utrzymanie owego kontaktu z chwilą bieżącą jest świadomość oddechu i ciała. Trening świadomego obcowania ze wszystkimi doznaniami bez ich osądzania i wyciągania wniosków, obserwacja myśli bez identyfikowania się z nimi, akceptacja zmieniających się odczuć i uczuć prowadzą do wewnętrznej wolności i pełniejszego życia wewnętrznego. Książka, pomyślana przede wszystkim jako poradnik samopomocy dla osób o skłonnościach do depresji lub pogrążania się w dręczących myślach na własny temat. Proponuje konkretne ćwiczenia i jest ilustrowana wieloma przykładami z życia. Przeprowadza czytelnika, krok po kroku, od uświadomienia sobie destrukcyjnych wzorców, poprzez naukę podstaw praktyki uważności, po systematyczny program jej stosowania na co dzień, pozwalający przełamać stare nawyki i wypracować zdrowszy sposób obchodzenia się z samym sobą. Załącznikiem do książki jest płyta CD z instrukcjami do ćwiczeń uważności.
320 pages, Paperback + MP3 CD
First published June 1, 2007
About the author
J. Mark G. Williams
41 books190 followersJ. Mark G. Williams, D Phil, is a Professor of Clinical Psychology and Wellcome Principal Research Fellow at the University of Oxford. He holds a joint appointment in the Department of Psychiatry and the Department of Experimental Psychology. He has held previous posts at the University of Newcastle upon Tyne, the Medical Research Council Applied Psychology Unit (now Cognition and Brain Sciences Unit) in Cambridge and the University of Wales Bangor, where he founded the Institute for Medical and Social Care Research and the Centre for Mindfulness Research and Practice. He is a Fellow of the British Psychological Society, the Academy of Medical Sciences and the British Academy. He was educated at Stockton Grammar School, Stockton-on-Tees, and at the University of Oxford.
His research is concerned with psychological models and treatment of depression and suicidal behaviour, particularly the application of experimental cognitive psychology to understanding the processes that increase risk of suicidal behaviour in depression. With colleagues John D. Teasdale (Cambridge) and Zindel Segal (Toronto) he developed Mindfulness-based Cognitive Therapy (MBCT) for prevention of relapse and recurrence in depression, and two RCTs have now found that MBCT halves the recurrence rate in those who have suffered three or more previous episodes of major depression. His current research focuses on whether a similar approach can help prevent suicidal ideation and behaviour. His articles also focus on how autobiographical memory biases and deficits affect current and future vulnerability.
Source: Wikipedia.
His research is concerned with psychological models and treatment of depression and suicidal behaviour, particularly the application of experimental cognitive psychology to understanding the processes that increase risk of suicidal behaviour in depression. With colleagues John D. Teasdale (Cambridge) and Zindel Segal (Toronto) he developed Mindfulness-based Cognitive Therapy (MBCT) for prevention of relapse and recurrence in depression, and two RCTs have now found that MBCT halves the recurrence rate in those who have suffered three or more previous episodes of major depression. His current research focuses on whether a similar approach can help prevent suicidal ideation and behaviour. His articles also focus on how autobiographical memory biases and deficits affect current and future vulnerability.
Source: Wikipedia.
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Displaying 1 - 30 of 416 reviews
January 25, 2011
With a heavy heart I returned this book to the library today (and requested it again!). I might need to buy it, it has so many aspects that can be returned to again and again.
My therapist recommended this book because it presents some mindful ways to deal with pain. It's much more than that though. It's effectively a roadmap for getting out of depression which I think could actually work.
It beings by explaining why we can't "think" ourselves out of depression, and trying to do so just exacerbates everything. There is a feedback loop between negative emotions, bodily/physical response, and negative thoughts that perpetuates and grows the more we try to break out of it. The authors present scientific reasoning and behavioral evidence for this process, which appeals to me, even though it makes sense without that. This feedback loop is also why so many people are prone to recurring depression - even when they heal from a previous incident, the body and mind have forged the connections of this negative feedback loop, so when something difficult happens again in life these pathways are already present and we sink back into how we were before, even though incident #2 may be totally unrelated to/unlike incident #1.
The book then moves on to explain why mindfulness practices can break us out of these cages by breaking the connections that drag us deeper into depression. There is an excellent section on dealing with pain by focusing on the body in particular ways, which is something I'm figuring out bit by bit. It's a unique (to me) way to deal with emotions which are difficult and I may want to avoid. The next section reminds me of Previous Therapist, who worked hard to convince me that thoughts are not facts. Just because I think something is true does not make it true! As a scientist this is a difficult pill to swallow in a way, and I had trouble with it last year and I have trouble with it now, but I am feeling more open to these ideas now and I am optimistic.
The last bit of this book addresses how to bring mindfulness practice into everyday life, all of the time. I particularly like the section about being mindful at work. My job can be stressful, and involves lots of thinking - how can I possibly be mindful at work? Turns out there's a way. I am very far from this goal but to know it's possible is heartening.
In the end the reader is armed with a toolkit for mindfully approaching life's difficulties, whatever flavour they may take. This method is healthy, sustaining, and makes us all better people, in that we can approach the world with more love and compassion. This is just what I need right now (and always).
My therapist recommended this book because it presents some mindful ways to deal with pain. It's much more than that though. It's effectively a roadmap for getting out of depression which I think could actually work.
It beings by explaining why we can't "think" ourselves out of depression, and trying to do so just exacerbates everything. There is a feedback loop between negative emotions, bodily/physical response, and negative thoughts that perpetuates and grows the more we try to break out of it. The authors present scientific reasoning and behavioral evidence for this process, which appeals to me, even though it makes sense without that. This feedback loop is also why so many people are prone to recurring depression - even when they heal from a previous incident, the body and mind have forged the connections of this negative feedback loop, so when something difficult happens again in life these pathways are already present and we sink back into how we were before, even though incident #2 may be totally unrelated to/unlike incident #1.
The book then moves on to explain why mindfulness practices can break us out of these cages by breaking the connections that drag us deeper into depression. There is an excellent section on dealing with pain by focusing on the body in particular ways, which is something I'm figuring out bit by bit. It's a unique (to me) way to deal with emotions which are difficult and I may want to avoid. The next section reminds me of Previous Therapist, who worked hard to convince me that thoughts are not facts. Just because I think something is true does not make it true! As a scientist this is a difficult pill to swallow in a way, and I had trouble with it last year and I have trouble with it now, but I am feeling more open to these ideas now and I am optimistic.
The last bit of this book addresses how to bring mindfulness practice into everyday life, all of the time. I particularly like the section about being mindful at work. My job can be stressful, and involves lots of thinking - how can I possibly be mindful at work? Turns out there's a way. I am very far from this goal but to know it's possible is heartening.
In the end the reader is armed with a toolkit for mindfully approaching life's difficulties, whatever flavour they may take. This method is healthy, sustaining, and makes us all better people, in that we can approach the world with more love and compassion. This is just what I need right now (and always).
October 6, 2012
I have spent years working with people who have some pretty terrible pasts to recover from, and I'm always looking for new approaches to help me help them.
There are as many books for 'self-help' as there are people with problems, and many of them are (insert your own rude word here!). I read them and imagine the reaction of my clients, who are in the middle of their own storms, to the platitudes and empty promises within.
I was delighted and surprised then to discover this book. As a strong believer in the value of meditation and the principles of Buddhist thought, I have often tried to talk about them with clients. Rarely have I managed to do so in the clear, jargon-free and accessible way that this book achieves.
Mark Williams (et al) seems to understand that the most important thing in a book of this kind is to feel relevant to the reader. Promises of immanent wealth or yogic levels of enlightenment sound hollow and unrealistic when your struggling to get out of bed or pay the bills.
The book starts you off with some simple explanations of its principles and gives easy exercises which can lead you into meditation. You don't need any specialist knowledge, and your not expected to instantly sit and meditate as if it were easy. Along with the exercises there are clear demonstrations of why the exercises work, of how we often 'think ourselves into trouble', and I found myself constantly saying "yes, I do that", or "put like that it makes sense."
While I am no guru, I have learned a lot through life. I read this book with the aim of passing it on to clients, but it has now become a permanent part of my library, and I would recommend it to anyone, depressed or just interested in how minds work and the use of meditation.
There are as many books for 'self-help' as there are people with problems, and many of them are (insert your own rude word here!). I read them and imagine the reaction of my clients, who are in the middle of their own storms, to the platitudes and empty promises within.
I was delighted and surprised then to discover this book. As a strong believer in the value of meditation and the principles of Buddhist thought, I have often tried to talk about them with clients. Rarely have I managed to do so in the clear, jargon-free and accessible way that this book achieves.
Mark Williams (et al) seems to understand that the most important thing in a book of this kind is to feel relevant to the reader. Promises of immanent wealth or yogic levels of enlightenment sound hollow and unrealistic when your struggling to get out of bed or pay the bills.
The book starts you off with some simple explanations of its principles and gives easy exercises which can lead you into meditation. You don't need any specialist knowledge, and your not expected to instantly sit and meditate as if it were easy. Along with the exercises there are clear demonstrations of why the exercises work, of how we often 'think ourselves into trouble', and I found myself constantly saying "yes, I do that", or "put like that it makes sense."
While I am no guru, I have learned a lot through life. I read this book with the aim of passing it on to clients, but it has now become a permanent part of my library, and I would recommend it to anyone, depressed or just interested in how minds work and the use of meditation.
November 29, 2014
A helpful book in understanding how depression works. The book may also provide you with some useful tools in living with depression and lessening its negative effects. The book borrows many of the techniques from the practice of meditation and applies them to the witnessing and recognition of negative thoughts generated by depression. The theory is that sadness or gloominess or the various physical sensations associated with depression are not in themselves what causes depression. Depression is more the judgmental accusations that you launch against yourself for feeling sad and gloomy. Our instinct upon feeling gloomy is to turn on our "thinking mind" to fight the gloom and then we proceed to berate ourselves for being lazy or unmotivated or for simply being a disgusting grump. When really what is most helpful is to access our "being mind." Being mind is a kind of alert, a non-pressured kind of focusing, non-judgmental attention to what is happening inside of us. Of course, developing this kind of mind (as any Buddhist or any other religious contemplative will tell you) takes practice and a gentle daily dedication (not the kind of success-oriented dedication that you would need if you were training for a marathon). I'm not convinced that mindfulness alone will cure the serious illness that depression can become. And one of the books dangers is that a person suffering from depression would delay from seeking medical help and "go at it" alone. And yet, this book can still help.The primary benefit of the book is that the reader will hit upon the paradoxical insight that "fighting" depression involves a kind of surrendering to the illness and a befriending of it and that the struggle toward health and life (which must always be maintained) includes patience and careful discernment that not all that crosses our minds is from us or will always be there. That and remembering to be gentle and kind to our selves.
May 19, 2013
*Being more, doing less*
Contrary to popular belief, all the analysis and problem-solving in the world can not break us free from unhappiness. The core of this book teaches how "another mode of mind altogether is required when it comes to dealing with unhappiness....being mode is the antidote to the problems that the doing mode of mind creates."
Although it may at first seem counter-intuitive, the most effective way to deal with unpleasant thoughts, emotions, and feelings is to work with---and not against---them. As the authors convincingly (yet gently) demonstrate: resisting and avoiding unhappiness only perpetuates and amplifies it. Instead, they show that by mindfully being with what we most fear (and realizing that it will not overwhelm or consume us), we can gain a surprising amount of control and peace in our lives.
Even though this book is targeted for those experiencing chronic unhappiness, it is appropriate for anyone who wants to live a richer, more authentic life.
Contrary to popular belief, all the analysis and problem-solving in the world can not break us free from unhappiness. The core of this book teaches how "another mode of mind altogether is required when it comes to dealing with unhappiness....being mode is the antidote to the problems that the doing mode of mind creates."
Although it may at first seem counter-intuitive, the most effective way to deal with unpleasant thoughts, emotions, and feelings is to work with---and not against---them. As the authors convincingly (yet gently) demonstrate: resisting and avoiding unhappiness only perpetuates and amplifies it. Instead, they show that by mindfully being with what we most fear (and realizing that it will not overwhelm or consume us), we can gain a surprising amount of control and peace in our lives.
Even though this book is targeted for those experiencing chronic unhappiness, it is appropriate for anyone who wants to live a richer, more authentic life.
Read
February 10, 2013I am finding this book very helpful. I picked it up after listening to a series of podcasts called The New Psychology of depression produced by Mark Williams available from Oxford University or from iTunes for free.
Apparently there is a positive correlation between the patient's interest in a treatment and it's likelihood of success so you're best off having a listen to the podcast in which Mark Williams explains the various treatments developed to cope with depression, their relative strengths and weaknesses, and the research that he and his colleagues did into using techniques of mindfulness as a method of treatment.
What I heard resonated with me so I got the book, which is a self contained course including a CD with meditation tracks and a programme to adhere to for eight weeks.
The authors do not advise using the course if you are in the midst of depression, their research indicates that mindfulness can help to inoculate yourself against future relapse. The background to the authors work in this field was realising the limitations of both drugs and CBT in dealing with early onset and recurrent depression, they found a reasonable level of success with those patients some of whom had been through drug and CBT therapies only to relapse later.
Since the final recommendation is to establish your own ongoing program of meditation exercises it is fair to say that there are no quick fixes on offer here.
Apparently there is a positive correlation between the patient's interest in a treatment and it's likelihood of success so you're best off having a listen to the podcast in which Mark Williams explains the various treatments developed to cope with depression, their relative strengths and weaknesses, and the research that he and his colleagues did into using techniques of mindfulness as a method of treatment.
What I heard resonated with me so I got the book, which is a self contained course including a CD with meditation tracks and a programme to adhere to for eight weeks.
The authors do not advise using the course if you are in the midst of depression, their research indicates that mindfulness can help to inoculate yourself against future relapse. The background to the authors work in this field was realising the limitations of both drugs and CBT in dealing with early onset and recurrent depression, they found a reasonable level of success with those patients some of whom had been through drug and CBT therapies only to relapse later.
Since the final recommendation is to establish your own ongoing program of meditation exercises it is fair to say that there are no quick fixes on offer here.
April 6, 2012
I found this book truly revealing and, in a way, life changing. Even though I was already familiar with concept of mindfulness meditation, I clearly needed to read this book to connect all the dots.
As authors explain at the beginning, the first part of the book contains description of thought processes and patterns that result in people being trapped in negative self-talk and low mood. I read it in sheer amazement over how accurate it is. Seeing it written in plain English allowed me to be much more aware of all those patterns, and subsequently avoid them altogether, or at the very least reduce the effect they had over me. I highly recommend reading at least that part.
Only then do they proceed with instructions how to incorporate mindfulness practice in your daily life to make you capable of seeing those patterns clearly and fighting them. They also include a couple of examples how various pieces helped other people.
I benefited a lot from this lecture, and would instantly recommend it to anyone claiming their having trouble with fighting unhappiness. Of course, as you'd learn, there is no cure for negative feelings that will suddenly make you happy. The point is to avoid being trapped in those feelings, and remain in control of your life.
As authors explain at the beginning, the first part of the book contains description of thought processes and patterns that result in people being trapped in negative self-talk and low mood. I read it in sheer amazement over how accurate it is. Seeing it written in plain English allowed me to be much more aware of all those patterns, and subsequently avoid them altogether, or at the very least reduce the effect they had over me. I highly recommend reading at least that part.
Only then do they proceed with instructions how to incorporate mindfulness practice in your daily life to make you capable of seeing those patterns clearly and fighting them. They also include a couple of examples how various pieces helped other people.
I benefited a lot from this lecture, and would instantly recommend it to anyone claiming their having trouble with fighting unhappiness. Of course, as you'd learn, there is no cure for negative feelings that will suddenly make you happy. The point is to avoid being trapped in those feelings, and remain in control of your life.
October 22, 2014
This book changed my life. That's all there is to it. I can't tell you how helpful it was and still is. An invaluable resource. Highly recommended.
August 9, 2008
Forget evidence-based medicine. Let's meditate against depression. I confess I am utterly biased against all types of meditation techniques and only read this book since it was work-related. I say "read" but I skimmed through two thirds and abandoned it because it was simply too painful to read such repetitive drivel and then listen to it on the accompanying CD as well.
I admit I am not a member of any of the target audiences for this book - I'm not depressed, nor anxious, nor do I read self-help guides and neither am I inclined to exploring meditation and Eastern philosophies. However, as a reader, I do expect a book on psychological therapy to be written clearly, concisely and with the proper scientific evidence for its efficacy. I recommend this only if you're in need of an alternative to sleeping pills.
I admit I am not a member of any of the target audiences for this book - I'm not depressed, nor anxious, nor do I read self-help guides and neither am I inclined to exploring meditation and Eastern philosophies. However, as a reader, I do expect a book on psychological therapy to be written clearly, concisely and with the proper scientific evidence for its efficacy. I recommend this only if you're in need of an alternative to sleeping pills.
February 2, 2009
I decided to read this after reading " Wherever you go, There you are" by John Kabat-Zinn who is one of the coauthors of this book. I wanted a more in depth discussion of using mindfulness techniques with depression, anxiety, rumination and chronic pain. I found what I was looking for. I discovered several useful techniques to enhance my mindfulness practice and to especially help with those specific areas. I don't think mindfulness practice is a cure-all but I think that it is a very useful tool and has really enhanced cognitive behavior techniques for me. I use these techniques almost daily and have seen a marked improvement in my ability to address negative thinking and anxiety. I really recommend this book and mindfulness in general as an additional tool for addressing chronic mood problems and chronic illness.
April 26, 2019
De 8weken cursus MBSR heel mooi en beeldend uitgelegd. Ook weer te lezen en herlezen cf Alles waar Jon Kabat-Zinn aan heeft gewerkt.
Voor al wie mindful werkt of met mindfulness werkt of gewoon aan mindfulness wil beginnen.
Voor al wie mindful werkt of met mindfulness werkt of gewoon aan mindfulness wil beginnen.
January 13, 2024
I still don’t like self help books. My doctor wanted me to read this one. So I did. I like the approach, and it was the gentlest of reminders that taking care of yourself takes practice. You will not always get it right, but every day you are given is a good opportunity to practice thinking positively and any meditation is better than none.
September 30, 2015
4/5; 4 stars; A-
I liked this book very much and found the descriptions and explanations very easy to read. There is a very good argument here for using meditation techniques to help your body and brain on a chemical/physical level. The only reason I didn't give this book five stars was I thought they could have put more information in there about the biochemical changes in your brain due to the cascade of cortisol and other hormones as part of the stress response and how these things impact depression, anxiety, etc.
I suffered a bad case of post partum depression after my first child was born that led into a wild roller coaster ride of hormone imbalances, thyroid upsets, anxiety, anguish and on going depression. A lot of books helped me to understand what was going on and learn about the connection between your thoughts and your feelings but at the end of the day, a person needs tools to use in real time to help reduce the bad stuff. You can't really think your way out of trouble of this nature. This book demonstrates success with case studies. It also offers concrete steps to take to learn to manage depression and anxiety using mindful based cognitive therapy (MBCT). It led me to try the program using this book
.
I liked this book very much and found the descriptions and explanations very easy to read. There is a very good argument here for using meditation techniques to help your body and brain on a chemical/physical level. The only reason I didn't give this book five stars was I thought they could have put more information in there about the biochemical changes in your brain due to the cascade of cortisol and other hormones as part of the stress response and how these things impact depression, anxiety, etc.
I suffered a bad case of post partum depression after my first child was born that led into a wild roller coaster ride of hormone imbalances, thyroid upsets, anxiety, anguish and on going depression. A lot of books helped me to understand what was going on and learn about the connection between your thoughts and your feelings but at the end of the day, a person needs tools to use in real time to help reduce the bad stuff. You can't really think your way out of trouble of this nature. This book demonstrates success with case studies. It also offers concrete steps to take to learn to manage depression and anxiety using mindful based cognitive therapy (MBCT). It led me to try the program using this book
.
December 7, 2011
This book is a bit dry and hard to get into at times, but it was certainly helpful for me. The authors explain the what happens in the mind and how our best-intentioned attempts to reason or cheerlead our way out of a bad mood can actually contribute to our spiraling farther into it. The book includes a CD and several mindfulness exercises, which are designed to be used in different combinations to develop a long-term and personalized mindfulness practice. The book contains a number of vignettes giving examples of how different negative thought patterns manifest themselves, and then later, how the depression sufferers fared when they began practicing mindfulness.
I appreciate that the authors give examples of the ways that people can be disappointed or frustrated when they first begin to practice mindfulness. They lay out the common pitfalls (such as the mind wandering during a breathing exercise) and show how even the act of noticing that your mind has wandered is a step toward mindfulness and therefore a valid part of the exercise.
While I have not yet dedicated the time to reviewing and practicing the techniques in any sort of formal way, I have already felt the ideas taking root as I slowly read the book over the past few weeks. I am better able to accept the thoughts and feelings that I have and to know that they are just that: thoughts and feelings. They are not truth and they are not permanent. I feel better equipped already to handle what life throws at me in the future.
I appreciate that the authors give examples of the ways that people can be disappointed or frustrated when they first begin to practice mindfulness. They lay out the common pitfalls (such as the mind wandering during a breathing exercise) and show how even the act of noticing that your mind has wandered is a step toward mindfulness and therefore a valid part of the exercise.
While I have not yet dedicated the time to reviewing and practicing the techniques in any sort of formal way, I have already felt the ideas taking root as I slowly read the book over the past few weeks. I am better able to accept the thoughts and feelings that I have and to know that they are just that: thoughts and feelings. They are not truth and they are not permanent. I feel better equipped already to handle what life throws at me in the future.
May 4, 2015
The basic premise is that we (the depressed) try to use critical thinking to solve our sadness, but we end up just brooding. Rumination doesn't work--we can't problem-solve our way out of sadness. The other way to respond is to cultivate mindfulness.
"Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, non-judgmentally, to things as they are [...] It means that we suspend judgment for a time, set aside our immediate goals for the future, and take in the present moment as it is rather than as we would like it to be" (54).
I am, strangely, finding this a great read for advent. How do you prepare now for a joyful future, for a time when, god-willing, it will all be made clear and purposeful and whole? You latch onto the present moment in all of its blessed infancy. You see divine wholeness incarnate in the small, the incomplete, the barely important.
Mindfulness "means knowing that our thoughts are passing mental events, not reality itself, and that we are more in touch with life as it is when we allow ourselves to experience things through the body and our senses rather than through our unexamined and habitual thoughts" (55).
I did not expect to find, in a psychology book, such an exquisite description of what the incarnation is all about.
"Mindfulness is the awareness that arises from paying attention on purpose, in the present moment, non-judgmentally, to things as they are [...] It means that we suspend judgment for a time, set aside our immediate goals for the future, and take in the present moment as it is rather than as we would like it to be" (54).
I am, strangely, finding this a great read for advent. How do you prepare now for a joyful future, for a time when, god-willing, it will all be made clear and purposeful and whole? You latch onto the present moment in all of its blessed infancy. You see divine wholeness incarnate in the small, the incomplete, the barely important.
Mindfulness "means knowing that our thoughts are passing mental events, not reality itself, and that we are more in touch with life as it is when we allow ourselves to experience things through the body and our senses rather than through our unexamined and habitual thoughts" (55).
I did not expect to find, in a psychology book, such an exquisite description of what the incarnation is all about.
February 7, 2016
Brilliant! Exactly what I was looking for!
The most useful, thought-provoking and practical book I've ever read regarding meditation and mindfulness!
The audiobook is divided into 4 CDs. Depression and anxiety are only discussed in the first part of CD 1 (it touches on the causes, affects and the instinctive mistakes people make trying to "cure" it). The rest is pure gold for anyone interested. The last CD provides us with different guided meditation practices, including standing yoga, sounds, breathing and others.
The most useful, thought-provoking and practical book I've ever read regarding meditation and mindfulness!
The audiobook is divided into 4 CDs. Depression and anxiety are only discussed in the first part of CD 1 (it touches on the causes, affects and the instinctive mistakes people make trying to "cure" it). The rest is pure gold for anyone interested. The last CD provides us with different guided meditation practices, including standing yoga, sounds, breathing and others.
January 15, 2022
Actual rating: 3.5
Kind of repetitive but still a nice guide to mindfulness.
Kind of repetitive but still a nice guide to mindfulness.
June 27, 2012
This book was recommended to me by my therapist that I see regularly. I don't have straight up depression, but I have Obsessive Compulsive Disorder that sometimes is accompanied by bouts of depressive behavior. I didn't find this book helpful because honestly it was just too painful to read.
I felt like the scenarios in the book were just taking my worst nightmares, writing them down, and making me read them. I could relate to SO much from the book, but it just made me sick to see it in print. This isn't anything wrong with the book itself, it's my personal feelings. I think I just didn't make it far enough into it to benefit from it, but I just couldn't do it.
I wish I had more to say about it, but I just couldn't deal with the reality of my situation being beat again and again through worst-case scenario type writing.
I felt like the scenarios in the book were just taking my worst nightmares, writing them down, and making me read them. I could relate to SO much from the book, but it just made me sick to see it in print. This isn't anything wrong with the book itself, it's my personal feelings. I think I just didn't make it far enough into it to benefit from it, but I just couldn't do it.
I wish I had more to say about it, but I just couldn't deal with the reality of my situation being beat again and again through worst-case scenario type writing.
January 11, 2013
First let me state that I believe the most effective treatment for my loved one is medication coupled with group and individual therapy, with that disclaimer out of the way I chose this book to read because I also believe in mindfulness. No doubt there are those who will use the techniques outlined in the book sans medication and therapy, however for my loved one that is not an option, but The Mindful Way Through Depression offers my loved one yet another tool toward healing and not suffering from a relapse. If you are reading this review then you know someone with a mood disorder and probably know that each person responds to different forms of treatment. I am not advocating one form of treatment over another, and with that stated, I would recommend this book to those who want a more holistic approach to depression.
July 22, 2022
The best book I’ve read on how to manage with depression. The ways our self talk can contribute to a depressive episode and sound strategies and practices to allow for shifts in perception to cope through mindfulness and meditation. Gentle, accessible and very easy to follow. Highly recommend.
April 17, 2021
A great follow-up to Kabat-Zinn's "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" with, obviously, a focus on those of us prone to depressive rumination. I read just a few pages every day over several difficult months given the restrictions of COVID and my own personal demons flaring up. Unfortunately, I bought the book used and it did not include the CD which has guided meditations to accompany each chapter. I've tried to find the CD for sale online but to no avail.
Nothing earth-shattering here if one has read about mindfulness practice before. But an effective focus on thinking about these practices in the particular context of depression...
thoughts are just thoughts not reality; pushing back on negative feelings can create a lot more problems than the original negative feelings; identifying and naming recurrent thought patterns in order to meet them at the door and welcome them in; recognize "I'm always going to feel this way" is simply a thought, not a reality or truth; "if we think of the mind as the ear for thoughts, then perhaps we can learn to relate to thoughts that arise in the mind in the same way as we relate to sounds arriving in the ears" (166); allow the doing mode to evaporate as we embrace each moment as it unfolds.
A good read though, again, it is apparent I am much better at reading about mindfulness than actually practicing mindfulness. Longterm I may simply need to utilize and see my mindfulness reading on a daily basis as my actual mindfulness practice.
Nothing earth-shattering here if one has read about mindfulness practice before. But an effective focus on thinking about these practices in the particular context of depression...
thoughts are just thoughts not reality; pushing back on negative feelings can create a lot more problems than the original negative feelings; identifying and naming recurrent thought patterns in order to meet them at the door and welcome them in; recognize "I'm always going to feel this way" is simply a thought, not a reality or truth; "if we think of the mind as the ear for thoughts, then perhaps we can learn to relate to thoughts that arise in the mind in the same way as we relate to sounds arriving in the ears" (166); allow the doing mode to evaporate as we embrace each moment as it unfolds.
A good read though, again, it is apparent I am much better at reading about mindfulness than actually practicing mindfulness. Longterm I may simply need to utilize and see my mindfulness reading on a daily basis as my actual mindfulness practice.
November 29, 2016
Even though the title of the book suggests that the intended audience for this book is for those with depression, it would be a great shame if people focused too much on that part of the title rather than the sub-title: "Freeing Yourself from Chronic Unhappiness". In fact I think the book could just be called "How to be Happy" but I guess there are already so many books with that title, and I suppose it's those who suffer from real depression who would benefit the most from this book.
It is one of the best books I've come across on learning mindfulness. The main part of the book does a great job of explaining how we can easily get caught up in unhelpful habits about the way we think and feel about things and how we respond to them and then goes on to propose a very practical (and undaunting!) 8-week programme that will help us to move from unhelpful ways of 'thinking and being' to a new perspective on how we might deal with everyday aspects of our lives and relationships.
The audio section of the book then literally steps you through the various exercises recommended in the schedule.
I found this eAudio Book in my local library but it was so impressive that I've just ordered my own copy.
It is one of the best books I've come across on learning mindfulness. The main part of the book does a great job of explaining how we can easily get caught up in unhelpful habits about the way we think and feel about things and how we respond to them and then goes on to propose a very practical (and undaunting!) 8-week programme that will help us to move from unhelpful ways of 'thinking and being' to a new perspective on how we might deal with everyday aspects of our lives and relationships.
The audio section of the book then literally steps you through the various exercises recommended in the schedule.
I found this eAudio Book in my local library but it was so impressive that I've just ordered my own copy.
August 20, 2013
This book is changing my life. It is clearly written, a very graceful easy read. Soothing to anyone with depression or anxiety. The authors know exactly what someone with depression or anxiety needs to hear and the layout and tools are not pointless like some self help books, these tools and guidance actually really work amazingly well.
Instead of many self help books encouraging positive thinking this encourages presence, allowing the feelings and this has made me so much more compassionate towards myself. I now have tools that I can use daily, consistently.
The CD is easy to follow and the 8 week course at the back of the book is easy to follow and worth doing. It takes mindfulness into small easy to do techniques and is not full of jargon or too full. It does not overload you with information, it takes you gently through your emotions and physical experiences.
If you have anxiety or depression I highly recommend this. Coming from someone that has had both this book really works.
Instead of many self help books encouraging positive thinking this encourages presence, allowing the feelings and this has made me so much more compassionate towards myself. I now have tools that I can use daily, consistently.
The CD is easy to follow and the 8 week course at the back of the book is easy to follow and worth doing. It takes mindfulness into small easy to do techniques and is not full of jargon or too full. It does not overload you with information, it takes you gently through your emotions and physical experiences.
If you have anxiety or depression I highly recommend this. Coming from someone that has had both this book really works.
Read
June 25, 2019This is an excellent introduction to mindfulness. Some of the exercises seem basic but they can fundamentally change how you relate to your emotions if you practice them regularly. Even though I had learned some of the mindfulness strategies in other contexts, I appreciated the explanation that this book gave about why mindfulness is helpful for depression specifically, and the reminder that these exercises work for me.
It's a bit dull to read in one sitting but if you flip to the last chapter you'll find an 8 week program guide that explains which specific chapters to read for each week. Treat it as a workbook and don't skip the exercises as they come up, and you will definitely graduate from this book with more coping skills.
It's a bit dull to read in one sitting but if you flip to the last chapter you'll find an 8 week program guide that explains which specific chapters to read for each week. Treat it as a workbook and don't skip the exercises as they come up, and you will definitely graduate from this book with more coping skills.
December 24, 2016
This is such an important and relevant to EVERYBODY...I can't give it less than five stars. This recommendation extends even to people who are not ready to embark on mindfulness practice just yet. Just reading this book with an open mind is bound to change your perspective of how you are living.
August 1, 2012
The Mindful Way Through Depression is a well explained self help book for guiding yourself through depression using mindfulness practices and meditation. The exercises given in the book are easy to follow, although the practices themselves may be somewhat difficult. There are a lot of examples of people in given situations and their experience with mindfulness.
I gave this book four stars mainly because the examples given tended to become very repetitive. I think that because I may have a more academic background that others who are reading self help books, the examples become boring and unnecessary because there were so many. This book wasn't as academically and psychologically based as I had hoped, but I found the definitions and explanations of each exercise easily understandable and not at all overwhelming, which the idea of mindfulness and being completely in the present can sometimes be. This book contained a "further reading" section at the end, listing other books by the authors, many of which sound more academic and less self help than this one. That said, it is still a book I would recommend to anyone who is suffering depression and/or is interested in mindfulness. Even though this book is titled The Mindful Way Through Depression, I do not think that having depression is a prerequisite for undertaking mindfulness training in any capacity and learning to engage more in the present moment.
This book also comes with a CD of guided mindfulness practices, which I will listen to at another time. I get the impression that the CD is just the exercises minus all of the unnecessary examples given in the book.
I gave this book four stars mainly because the examples given tended to become very repetitive. I think that because I may have a more academic background that others who are reading self help books, the examples become boring and unnecessary because there were so many. This book wasn't as academically and psychologically based as I had hoped, but I found the definitions and explanations of each exercise easily understandable and not at all overwhelming, which the idea of mindfulness and being completely in the present can sometimes be. This book contained a "further reading" section at the end, listing other books by the authors, many of which sound more academic and less self help than this one. That said, it is still a book I would recommend to anyone who is suffering depression and/or is interested in mindfulness. Even though this book is titled The Mindful Way Through Depression, I do not think that having depression is a prerequisite for undertaking mindfulness training in any capacity and learning to engage more in the present moment.
This book also comes with a CD of guided mindfulness practices, which I will listen to at another time. I get the impression that the CD is just the exercises minus all of the unnecessary examples given in the book.
April 8, 2012
I'm a big fan of Jon Kabat-Zinn and his research into the effects of mindfulness on stress reduction. This book provides an excellent look at how mindfulness can help address the negative thought patterns that tend to spiral out of control and lead to long-term states of unhappiness. Also, the audio tracks of guided meditation on the accompanying CD are very good. I tend to be very wary of guided audio anything because I'm fairly sensitive to the sound of the narrating voice--it will be difficult for me to completely relax if I react to the voice negatively or find it amusing. Dr. Kabat-Zinn's narration was quiet, kind, and free of the unnecessarily florid turns of phrase or odd verbal affectations that tend to turn me off of instructional audio (e.g. the kind you often find on meditation, yoga, or exercise tapes/CDs/etc). Highly recommended for anyone with an interest in this area.
June 25, 2019
Although I was initially skeptical, I now think that the The Mindful Way Through Depression can provide a valuable road map with plenty of techniques to deal with depression. It's a small thing, but I dislike the subtitle. I haven't experienced depression myself, but a close family member explained that at least for him, it wasn't unhappiness, but rather a complete lack of feeling and motivation. However depression symptoms manifest themselves, these meditations (in combination with therapy and medication) offer helpful ways to deal with depression and move beyond it.
August 21, 2018
A bit repetitive in places, but a good guide for managing depression not when you're feeling at your lowest and are most unreceptive or unfocused, but a framework to process when you're doing okay to prepare yourself to better handle the inevitable lows. The guided meditation on the audiobook version (which I believe you can also download MP3s from their website if you bought the Kindle or print version) are great to keep around on your phone or iPad and listen to whenever needed.
July 29, 2008
this book is a rehashing of kabat-zinn's other books except he uses the word depression more. also, there is little to no evidence that mindfulness does anything for depression.
June 24, 2018
A couple of years ago, I read Dr Mark Williams’ “Mindfulness: A Practical Guide to Finding Peace in a Frantic World” as I have interest in yogic and Buddhist thought and practises and wanted some tips to better cope with a busy work life. I found that Dr Williams took a very compassionate yet scientific and practical approach. It was similar to Jon Kabat -Zinn’s “The Full Catastrophe” which married ancient yogic and Buddhist practises with modern science and approach to meet the challenges people face today. Dr Kabat-Zinn’s Mindfulness-Based Stressed Reduction Therapy (MSRT) and Dr William’s Mindfulness-Based Cognitive Therapy (MBCT) are well-researched programmes (search more information on Google Scholar).
I was aware the Dr Williams’ speciality is in depression but have not read his book on the topic until now. I decided to do so because of the recent suicides of Kate Spade and Anthony Bourdain, and because a colleague told me about his daughter’s depression and suicidal tendencies. A few years back, I sat in a presentation given by a Google executive and she said that the most frequent health-related search term from Singapore was “depression.” I want to better understand this, and how mindfulness can help.
The first few chapters of this books are the most critical as they explain why unhappiness would not go away – that we are dealing with it the wrong way. Like quicksand, the harder we try to get ourselves out of negativity, the worse it gets. This is wonderful analogy when we understand the anatomy of depression.
Anatomy of depression: we normally see unpleasant feelings as something to be avoided because it symbolises threat. We either push it out of our heads or try to solve what we see as a problem by ruminating on the reasons for feeling bad. We feel bad about feeling bad because our goal is to be happy and to feel good – society see happiness as a goal. We use thoughts and emotions to resolve the negative thoughts and emotions, and this gets worse because the original thoughts and feelings take on a greater centrality in our mental and emotional landscapes. Whenever, we feel unpleasant feelings, we go into an auto-pilot mode of ruminations and over time, the neuro-connections become so strong that unhappiness becomes the default.
The trick is to be aware of these unpleasant feelings and establish a different relationship with them. First, we need to understand that unpleasant feelings is not one big undifferentiated blob but is made up of 1)feelings, 2) thoughts, 3) bodily sensations and 4) behaviours. They all interact with each other to reinforce unpleasant feelings. For instance, if you feel tiredness in the body (which is not a pleasant feeling), you may feel irritated (feelings), and then start to wonder why you always feel so lousy (negative thoughts) and then stop doing activities that give you pleasure and energy (eg meeting with friends or exercise) and this in turn makes you feel more lethargic.
But the good news is that we can break the cycle at any point in this chain – as long as we are aware.
If we practise mindfulness, we can differentiate the source of the unpleasant feelings with openness, curiousity, compassion and acceptance. We do not need to fix it – fixing things is the goal of a “doing” mode of the mind. When we are able to just observe and let things “be” (the “being” mode) and not constantly try to “fix” the unpleasant feelings or “fix” ourselves, the negative feelings will loose its centrality and may even dissipate. I have experienced this personally myself. The trick is to just observe the feeling or the thought or the bodily sensation.
I like the analogy in the poem The Guest House by Rumi on page 158 of this book:
This human being is a guest house.
Every morning a new arrival
A joy, a depression, a meanness,
Some momentary awareness comes
As an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
Who violently sweep your house
Empty of its furniture,
Still, treat each guest honourably.
He may be clearing you out
For some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
And yes, truly our emotions are guests to be treated honourably because they are important signals to us, to guide us. But they are not a part of us – thoughts and feelings should be seen just as they are – thoughts and feelings. Not the absolute truth. And not us. We are more than thoughts and feelings.
Our minds create a narrative that we often believe to be true. And this narrative can be very powerful if we are not aware of it, as it operates just beneath our consciousness. We become so used to this running commentary “I am no good; There must be something wrong with me; Why do I say that?” that we believe it to be true. We do not even notice it.
The trick is to shine the light of awareness on it. Take a friendly interest in these guests, but do not be seduced by them and be dragged along with them. (Read the book called Taming Your Gremlin by Richard Carson – it has a fantastically effective way of helping you observe your negative thoughts which the book embodies as a gremlin).
If what we want is to experience feeling alive, it means experiencing both our pleasant and unpleasant feeling, thoughts and bodily sensations as they are. Approach them rather than avoid them. Befriend them rather than treat them as enemies to be avoided. Be curious about them and their components and not see them only as one big undifferentiated blob. And be compassionate towards these sensations and towards ourselves.
Pleasant and unpleasant feelings are part and parcels of life. It is natural to have craving for the pleasant and have aversion for the unpleasant (Buddhist insight at its core), and we should not beat ourselves up when we have unpleasant experiences. We can embrace it in its “full catastrophe” (this was a quote from Zorba the Greek and used by Jon Kabat-Zinn for his first book). We can learn to love ourselves more, as this poem by Derek Walcott in the book says:
The time will come
When, with elation,
You will greet yourself arriving
at your own door, in your own mirror,
and each will smile at the other’s welcome
and say, sit here. Eat.
You will love again the stranger who was your self.
Give wine. Give bread. Give back your heart
to itself, to the stranger who has loved you
all your life, whom you have ignored
for another, who knows you by heart.
Take down the love letters from the bookshelf.
The photographers, the desperate notes,
Peel your own image form the mirror.
Sit. Feast on your life.
Doesn’t this poem make you cry beautiful tears?
Loving ourselves more is the core message that Anita Moorjani constantly talks about after her documented case of near-death experience and healing from end-stage cancer.
Happy reading and please share this book with all that you love.
*About the doing-mind: Reading this book gave me a tremendous ah-ha moment. I realise why I am always in a to-do mode as an adult, especially the last few years. According to the the MBTI type indicator, I have a "Perceiving" preference in orientating to my external world. This means I prefer a flexible and spontaneous way of life, and I like to understand and adapt to the world rather than organize it. That I am open to new experiences and information, and open to possibilities. But I live and work in a very structured world, a world of constant to-dos. And I have been trying to adapt, to be the opposite, to be very "Judging" (MBTI type) and to organise my external world in every possible way. I was in fact, trying to strengthen what I think is my weakness. This open and curious mode is really the best approach to mindfulness. And I should remember my innate value and strength.
I was aware the Dr Williams’ speciality is in depression but have not read his book on the topic until now. I decided to do so because of the recent suicides of Kate Spade and Anthony Bourdain, and because a colleague told me about his daughter’s depression and suicidal tendencies. A few years back, I sat in a presentation given by a Google executive and she said that the most frequent health-related search term from Singapore was “depression.” I want to better understand this, and how mindfulness can help.
The first few chapters of this books are the most critical as they explain why unhappiness would not go away – that we are dealing with it the wrong way. Like quicksand, the harder we try to get ourselves out of negativity, the worse it gets. This is wonderful analogy when we understand the anatomy of depression.
Anatomy of depression: we normally see unpleasant feelings as something to be avoided because it symbolises threat. We either push it out of our heads or try to solve what we see as a problem by ruminating on the reasons for feeling bad. We feel bad about feeling bad because our goal is to be happy and to feel good – society see happiness as a goal. We use thoughts and emotions to resolve the negative thoughts and emotions, and this gets worse because the original thoughts and feelings take on a greater centrality in our mental and emotional landscapes. Whenever, we feel unpleasant feelings, we go into an auto-pilot mode of ruminations and over time, the neuro-connections become so strong that unhappiness becomes the default.
The trick is to be aware of these unpleasant feelings and establish a different relationship with them. First, we need to understand that unpleasant feelings is not one big undifferentiated blob but is made up of 1)feelings, 2) thoughts, 3) bodily sensations and 4) behaviours. They all interact with each other to reinforce unpleasant feelings. For instance, if you feel tiredness in the body (which is not a pleasant feeling), you may feel irritated (feelings), and then start to wonder why you always feel so lousy (negative thoughts) and then stop doing activities that give you pleasure and energy (eg meeting with friends or exercise) and this in turn makes you feel more lethargic.
But the good news is that we can break the cycle at any point in this chain – as long as we are aware.
If we practise mindfulness, we can differentiate the source of the unpleasant feelings with openness, curiousity, compassion and acceptance. We do not need to fix it – fixing things is the goal of a “doing” mode of the mind. When we are able to just observe and let things “be” (the “being” mode) and not constantly try to “fix” the unpleasant feelings or “fix” ourselves, the negative feelings will loose its centrality and may even dissipate. I have experienced this personally myself. The trick is to just observe the feeling or the thought or the bodily sensation.
I like the analogy in the poem The Guest House by Rumi on page 158 of this book:
This human being is a guest house.
Every morning a new arrival
A joy, a depression, a meanness,
Some momentary awareness comes
As an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
Who violently sweep your house
Empty of its furniture,
Still, treat each guest honourably.
He may be clearing you out
For some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.
And yes, truly our emotions are guests to be treated honourably because they are important signals to us, to guide us. But they are not a part of us – thoughts and feelings should be seen just as they are – thoughts and feelings. Not the absolute truth. And not us. We are more than thoughts and feelings.
Our minds create a narrative that we often believe to be true. And this narrative can be very powerful if we are not aware of it, as it operates just beneath our consciousness. We become so used to this running commentary “I am no good; There must be something wrong with me; Why do I say that?” that we believe it to be true. We do not even notice it.
The trick is to shine the light of awareness on it. Take a friendly interest in these guests, but do not be seduced by them and be dragged along with them. (Read the book called Taming Your Gremlin by Richard Carson – it has a fantastically effective way of helping you observe your negative thoughts which the book embodies as a gremlin).
If what we want is to experience feeling alive, it means experiencing both our pleasant and unpleasant feeling, thoughts and bodily sensations as they are. Approach them rather than avoid them. Befriend them rather than treat them as enemies to be avoided. Be curious about them and their components and not see them only as one big undifferentiated blob. And be compassionate towards these sensations and towards ourselves.
Pleasant and unpleasant feelings are part and parcels of life. It is natural to have craving for the pleasant and have aversion for the unpleasant (Buddhist insight at its core), and we should not beat ourselves up when we have unpleasant experiences. We can embrace it in its “full catastrophe” (this was a quote from Zorba the Greek and used by Jon Kabat-Zinn for his first book). We can learn to love ourselves more, as this poem by Derek Walcott in the book says:
The time will come
When, with elation,
You will greet yourself arriving
at your own door, in your own mirror,
and each will smile at the other’s welcome
and say, sit here. Eat.
You will love again the stranger who was your self.
Give wine. Give bread. Give back your heart
to itself, to the stranger who has loved you
all your life, whom you have ignored
for another, who knows you by heart.
Take down the love letters from the bookshelf.
The photographers, the desperate notes,
Peel your own image form the mirror.
Sit. Feast on your life.
Doesn’t this poem make you cry beautiful tears?
Loving ourselves more is the core message that Anita Moorjani constantly talks about after her documented case of near-death experience and healing from end-stage cancer.
Happy reading and please share this book with all that you love.
*About the doing-mind: Reading this book gave me a tremendous ah-ha moment. I realise why I am always in a to-do mode as an adult, especially the last few years. According to the the MBTI type indicator, I have a "Perceiving" preference in orientating to my external world. This means I prefer a flexible and spontaneous way of life, and I like to understand and adapt to the world rather than organize it. That I am open to new experiences and information, and open to possibilities. But I live and work in a very structured world, a world of constant to-dos. And I have been trying to adapt, to be the opposite, to be very "Judging" (MBTI type) and to organise my external world in every possible way. I was in fact, trying to strengthen what I think is my weakness. This open and curious mode is really the best approach to mindfulness. And I should remember my innate value and strength.
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