Freeing Yourself from Chronic Unhappiness
"Using mindfulness training to prevent and treat depression is a novel strategy in the West, though it is a traditional application of Eastern meditation practice. Whether you struggle with depression or simply want to understand your mind and emotions better, you will find this book accessible and useful. Depression is epidemic in our society, and I would love to see this sensible treatment approach gain ground." Andrew Weil, MD, author of 8 Weeks to Optimum Health and Healthy Aging "A revolutionary treatment approach. For depression sufferers, this is a truly useful guide to achieving emotional balance. For mental health professionals, it should be mandatory reading. I recommend this book and companion CDmost highly." Daniel Goleman, PhD, author of Emotional Intelligence "An invaluable resource not only for those who suffer from depression, but for anyone familiar with the downward spiral of negative thinking and self-doubt. The authors of this book explore the reasons for depression and give us guidance and support, along with useful tools to find a way through it." --Sharon Salzberg, author of Lovingkindness and Real Love "If I could select one group of individuals for people to really pay attention to when grappling with chronic unhappiness, I could not think of a better group than these authors. Not only are they consummate scientists, but they are each personally immersed in the moment-to-moment mindfulness that they teach. This book brings together the practices of both science and insight meditation in an effective fashion that is understandable to the ordinary person--no esoteric practice or mental health background is necessary. Read it and see for yourself!" Marsha M. Linehan, PhD, ABPP, Professor and Director Emeritus, Behavioral Research and Therapy Clinics, University of Washington; developer of DBT - Williams and his international team of authors provide insight into the healing power of so-called 'awareness' through which people can escape the wearisome ruminations of the obsessed mind, befriend alien feelings, and come more alive in themselves. The book is accompanied by a CD with meditations that can help the listener enter the present moment, own more fully their physical context, and stand back from the flow of their thinking and feeling....A practical volume that bears the authority both of contemporary psychology and the age old spiritual practice of meditation. --New Directions, 6/4/2007 An invaluable resource for patients who suffer with depression. In addition to psychotherapy, psychopharmacology and CBT, it provides another resource to patients and another way of looking at their struggle, a way of trying to understand what's happening and a way to learn a technique of self-help; a way of attempting to break through a cycle of chronic unhappiness. The book is accompanied by a CD with a series of guided meditations, making it a unique and useful package for the clinician to use in a comprehensive treatment program....A book of this sort is invaluable in that it provides a series of take-home exercises for the novice and provides a step-by-step guide to patients or clinicians interested in effective noninvasive therapeutic techniques. --Bulletin of the Menninger Clinic, 6/4/2007 The book is well written and easy to read....People who are prone to depression, dysthymia, or general unhappiness will find this a helpful new way to reframe their thinking about their issues, and practitioners may also find it a useful basis for counseling. --Drug and Alcohol Review, 6/4/2007 Composed by a star-studded team of scientists and practitioners, this powerful book is the best self-help title to arrive since David Burns's seminal Feeling Good. Williams, Teasdale, and Segal previously collaborated on Mindfulness-Based Cognitive Therapy for Depression, a well-received text for mental health professionals. A
Mark Williams, DPhil, is Emeritus Professor of Clinical Psychology at the University of Oxford, having been Wellcome Principal Research Fellow at Oxford from 2003 to 2012 and at Bangor University from 1991 to 2002. He collaborated with John Teasdale and Zindel Segal in developing mindfulness-based cognitive therapy (MBCT) to prevent relapse and recurrence in major depression; together, they coauthored Mindfulness-Based Cognitive Therapy for Depression, Second Edition (for mental health professionals), as well as the self-help guides The Mindful Way Workbook and (with Jon Kabat-Zinn) The Mindful Way through Depression. Dr. Williams is also coauthor of Mindfulness-Based Cognitive Therapy with People at Risk of Suicide (for mental health professionals). He is a Fellow of the British Psychological Society, the Academy of Medical Sciences and the British Academy. Now retired, he continues to live near Oxford, to teach mindfulness to teachers-in-training across the world, and to explore, with colleagues, how mindfulness might be used in evidence-based public policy. John Teasdale, PhD, held a Special Scientific Appointment with the United Kingdom Medical Research Councils Cognition and Brain Sciences Unit in Cambridge. He is a Fellow of the British Academy and the Academy of Medical Sciences. He collaborated with Mark Williams and Zindel Segal in developing mindfulness-based cognitive therapy (MBCT) to prevent relapse and recurrence in major depression; together, they coauthored Mindfulness-Based Cognitive Therapy for Depression, Second Edition (for mental health professionals), as well as the self-help guides The Mindful Way Workbook and (with Jon Kabat-Zinn) The Mindful Way through Depression. Since retiring, Dr. Teasdale has taught mindfulness and insight meditation internationally. He continues to explore and seek to understand the wider implications of mindfulness and meditation for enhancing our way of being. Zindel V. Segal, PhD, is Distinguished Professor of Psychology in Mood Disorders at the University of TorontoScarborough. He is Director of Clinical Training in the Clinical Psychological Science Program and is also Professor in the Department of Psychiatry. Dr. Segal has conducted influential research into the psychological processes that make certain people more vulnerable than others to developing depression and experiencing recurrent episodes. He actively advocates for the relevance of mindfulness-based clinical care in psychiatry and mental health. He collaborated with John Teasdale and Mark Williams in developing mindfulness-based cognitive therapy (MBCT) to prevent relapse and recurrence in major depression; together, they coauthored Mindfulness-Based Cognitive Therapy for Depression, Second Edition (for mental health professionals), as well as the self-help guides The Mindful Way Workbook and (with Jon Kabat-Zinn) The Mindful Way through Depression. Jon Kabat-Zinn, PhD, is Professor of Medicine Emeritus at the University of Massachusetts Medical School, where he founded the Center for Mindfulness in Medicine, Health Care, and Society, as well as its world-renowned Mindfulness-Based Stress Reduction Clinic. Dr. Kabat-Zinn is internationally known for his work as a scientist, writer, and teacher, which has contributed to the growing movement of mindfulness into such mainstream institutions as schools, corporations, prisons, professional sports teams, government, and the legal profession, in addition to its influence in medicine and health care, psychology, and neuroscience. He teaches and conducts mindfulness retreats worldwide.
Introduction: Tired of Feeling So Bad for So Long I. Mind, Body, and Emotion1. Oh, No, Here I Go Again: Why Unhappiness Won't Let Go 2. The Healing Power of Awareness: Making a Shift to Freedom II. Moment by Moment3. Cultivating Mindfulness: A First Taste 4. The Breath: Gateway to Awareness 5. A Different Kind of Knowing: Sidestepping the Ruminative Mind III. Transforming Unhappiness6. Reconnecting with Our Feelings--Those We Like, Those We Dont Like, and Those We Dont Know We Have 7. Befriending our Feelings 8. Seeing Thoughts as Creations of the Mind 9. Mindfulness in Everyday Life: Taking a Breathing Space IV. Reclaiming Your Life10. From Being Unhappy to Being Fully Alive 11. The Mindfulness Program and Your Life: Bringing It All Together *Resources and Further Reading *Audio CD: Guided Meditation Practices for The Mindful Way through Depression (Narrated by Jon Kabat-Zinn) 1. Introduction (3:01) 2. Body Scan (29:02) 3. Mindful Standing Yoga (10:58) 4. Mindfulness of the Breath (10:38) 5. Mindfulness of the Breath and Body (9:24) 6. Mindfulness of Sounds and Thoughts (10:34) 7. The Breathing Space (3:48)