Table of Contents
List of Tables and Forms vii
Foreword Timothy J. Petersen, Ph.D. Jonathan E. Alpert, M.D., Ph.D. Andrew A. Nierenberg, M.D. ix
Acknowledgments xiii
Introduction 1
Chapter 1 Mental Health Basics 5
The Basic Steps 5
Sleep and Depression 7
Sleep Hygiene 8
Diet and Nutrition 10
Physical Exercise 18
Routine and Structure 24
Avoiding Isolation 26
Chapter 2 Mood Disorders 33
Depression and Bipolar Disorder 33
Fatigue and Depression 39
Symptoms of Depression 42
Symptoms of Elevated Mood 42
Mood Chart 45
Chapter 3 Defining Your Baseline 47
What Is Your Baseline? 47
Chapter 4 Managing Your Mood Disorder 57
Following Your Treatment Plan 57
The Relationship with Your Therapist 60
Managing Depression and Bipolar Disorder 63
Chapter 5 Relapse Prevention 71
Overview of Relapse Prevention 71
Triggers 74
Warning Signs 75
An Action Plan for Relapse Prevention 77
Chapter 6 Cognitive Behavioral Therapy 87
Thoughts, Feelings, and Behaviors 87
Should Statements 92
Challenging and Changing Your Thoughts 93
Evidence For and Against 99
Pleasure and Mastery 102
Chapter 7 Strategies to Get You through the Tough Times 105
Coping and Stress 105
Mindfulness 110
Distress Tolerance 113
Communication Skills 116
Dealing with Family and Friends 117
Talking with Your Doctor 122
Tips for Family and Friends 124
Chapter 8 Pulling It All Together 127
Chapter 9 Collective Wisdom 131
Advice from Some Remarkable People 131
Books of Interest 142
Conclusion 145
Glossary 147
References 151
Index 159
