Reddit reviews The Cognitive Behavioral Workbook for Depression: A Step-by-Step Program (A New Harbinger Self-Help Workbook)

There are a lot of cognitive behavioral therapy workbooks you can work through. There are a ton of them out there but the one they suggested in my clinical psych master's program for depression was this one: The Cognitive Behavioral Workbook for Depression: A Step-by-Step Program

Don't know about group sessions, but there's a workbook: https://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806/ref=sr_1_1?ie=UTF8&qid=1478282116&sr=8-1&keywords=cbt+depression

(there's an anxiety version, too)

Still costs money but cheaper than a therapist.

No. No you are not. You are not pathetic. You are very seriously depressed, and that is not shameful; it is something that happens, and honestly something that happens to a lot of people. You are reaching out for help, and that isn't pathetic or bad or wrong - in fact, it's a difficult thing for a lot of people to do.

I sincerely doubt that you look the way you think you do. I think you probably are not ugly at all. But beyond that, there is no such thing as "too ugly to be alive". A person's worth is not predicated on their physical appearance.

That said, if you feel the need to get it, facial surgery is always a thing. It can take a while to save up for, but it's something to shoot for.

I know you think that the depression you're feeling will never end, but that's... well, that's the depression talking. All of the things that you're saying are very, very classic depression talk. I know it's cliché here, but are you seeing a therapist? Do you think you might be willing to try it, if not? Have you tried taking an anti-depressant - and do you think you might be willing to try it, if not; or if you have, do you think you might be willing to try a different one? I know that for some people the difference is like night and day - or so my girlfriend puts it, describing the way it is when she's off her anti-depressants vs. when she starts taking them again.

I know it's not a super-quick fix, but I can recommend some books that might be helpful:

http://www.amazon.com/The-Gifts-Imperfection-Supposed-Embrace/dp/159285849X/ref=sr_1_1?ie=UTF8&qid=1342046759&sr=8-1&keywords=brene+brown+imperfection

http://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step-/dp/1608823806/ref=sr_1_1?ie=UTF8&qid=1342046771&sr=8-1&keywords=workbook+depression

http://www.amazon.com/Unstuck-Guide-Seven-Stage-Journey-Depression/dp/0143115510/ref=sr_1_1?ie=UTF8&qid=1342046788&sr=8-1&keywords=unstuck

I'm really sorry that things are so hard for you right now. But please, talk to somebody. You can get through this.

There’s also this one I plan to do after the one I’m doing now. The Cognitive Behavioral Workbook for Depression: A Step-by-Step Program (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1608823806/ref=cm_sw_r_cp_api_i_ffsODbS03BRR1

These give me prompts and thoughts to discuss with my therapist, but they could potentially help someone who is driven but can’t afford therapy.

As a retired armchair psychologist, I'm going to go out on a limb and say that you probably have adult PTSD-related depression, a common side effect of people who break away from an abusive/neglected childhood and reach a modicum of success as adults. Therapy such as CBT and DBT is extremely successful at teaching how to deal with not being "on alert" all the time - this is the feeling you're attributing to being bored or uninterested in people.

You have grown up relating to people mostly in fight/flight situations, and as a result your brain does not understand non-volatile situations. Your mind sees contentment as dangerous, and will sabotage you into avoiding it at all costs, on the off-chance it leads to you being hurt again. The fact that you think a bunch of strangers will hate you for just expressing yourself is proof of this.

You don't have to muster willpower - you already showed us you have discipline, but you use it for your WoW skills. Apply them to your own character instead. You already have the ability, and you have the luxury of financial security. There is no reason to refuse success. Good luck.

Seriously, I'm not a doctor. Go to a real therapist and talk shit out.

I'm reading this depression workbook


It's overall good but the author went on a handful of nonsensical rants about PC culture.

In the meantime, get this: https://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806/ref=sr_1_1?ie=UTF8&qid=1492098961&sr=8-1&keywords=depression+workbook And do what you can everyday. It's super helpful.

Things I do which help:

Take a walk outside with headphones and an audiobook like once a week. Go somewhere you like for the only reason that you like it.

Went to the doc and got antidepressants. On my second try now bc the first ones didn't work.

Therapy. Most difficult one to start bc it meant telling my pain to a stranger. Also extremely helpful. I opened my mouth and said what my hopes and goals were. Realistic ones. When looking for a therapist, I give it one meeting. If we don't click, I'm out.

CBT Workbook for Depression. It's on amazon here


I did all these at approximately the same time, at my low and they all played a big role in kicking me in the ass out of the black haze and into some semblance of order and life.

Then I downloaded 12 Rules for Life: An Antidote to Chaos and listened to that on car rides bc I love taking car rides, and it made me excited to live again.

The other day for my audiobook walk I wanted to go to this one trail I like, but it is half hour drive away. So realistic me was like, "Just use the trail up the road, it's 2 min away and more practical. Don't waste gas driving to the other trail, its all woods." Then I thought about it and you know what? It isn't a waste of gas. I WANT to go to the trail I like better, that's perfectly reasonable. I don't have to sacrifice every little tiny thing to practicality and convenience for others.

I started doing little creative things just because. Coloring with my kids, playing my musical instruments, bought a couple house plants that weren't in the budget JUST because I wanted them and they make me happy. I've wanted plants for a long time. I did it! And you know what? Grocery budget was tighter because of the $50 but my home is happier and I'm happier.

Hi. While it may seem like buying that one thing may make you feel better, I can tell you from experience it will not fill that hole. It's a good thing to realize this because you can then start working on what will make you feel better.

Some things that work for me:

-Regular exercise (very important)

-Healthy diet (very important)

-Maintaining healthy social relationships and friendships (very important)

-Meditation (may not work for everyone, it helps me)

-Deep breathing

-Engaging in activities you like doing to de-stress


I'd also suggest seeing a therapist to help you if you can afford it.

I don't know what your issues are but this book helped me a lot when I was struggling depression

http://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806

Good luck :) feel free to PM if you have any questions or just need to talk to someone.

Then there is no time like the present to get working on what's causing challenges for you!

A mental health therapist can definitely help point you in the right direction and be an effective support.

Also see:

Anxiety

Self-esteem

And Google a host of other resources that might fit what you're going through

Hi: I have some recommendations for your situation, bit I want to ask: do you exercise or do any type of physical activity? The reason I ask is exercise is one of the most under prescribed treatments for depression. Now, that is not to say it is a cure. I am advising you utilize it in addition to whatever the current treatment plan is. Also do you do any sort of volunteer work? Here is the list:


The Cognitive Behavioral Workbook for Depression: A Step-by-Step Program https://www.amazon.com/dp/1608823806/ref=cm_sw_r_awd_QowNwb2YFXFRX


The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress https://www.amazon.com/dp/1462508146/ref=cm_sw_r_awd_BvwNwbB34MG86
The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & ... Tolerance (New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1572245131/ref=cm_sw_r_awd_jwwNwb4GE76DB

Lastly and most important: I applaud your desire to make positive changes in your life. Don't be afraid to get professional help, and if you ever feel suicidal, please please please reach out to someone. A doctor, a friend, a stranger at /r/suicidewatch whatever. Don't make a permanent decision about a temporary problem. Keep striving and trying. Best wishes! You can do this ☺

Weirdly enough, following a book like this to do therapy on yourself works almost as well as actual therapy, so you might give that a try https://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806/ref=as_li_ss_tl?_encoding=UTF8&redirect=true&ref_=as_li_tl&linkCode=ll1&tag=slatestarcode-20&linkId=4ae40f7f4973a4df32f87472b1ae76c4

I'm sorry that this is happening to you. I've struggled with depression and anhedonia most of my life, and I can tell you things can get better. I know people say that a lot, but it's true -- if you work on things. It sounds like you don't have enough trust in your parents to get a therapist, so I would suggest either talking to your school councilor, or getting this workbook, which really helped me when I couldn't afford therapy. You can find the book as a PDF if you can't get it off of amazon, too.

I haven’t done it on my own, but this is the workbook Scott links to in his depression treatment guideline.

https://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806/

Good luck

This one https://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806/ref=mp_s_a_1_1?ie=UTF8&qid=1540764486&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=the+cbt+workbook+for+depression&dpPl=1&dpID=51wRIk3lluL&ref=plSrch

There are anxiety workbooks too.

Not everything applied to me, but id recommend activities like that to anyone. It’s $20, and even if you get one little tool or snippet from it, your health is worth it.

I know when I realized my marriage was over and I needed to call it, I just had a rough time and this book got me thinking well again.

Aside from going to your school advisors, which I definitely would recommend, there is some very good online counselling resources, as well as books. For online options:

https://www.talkspace.com
http://www.7cups.com
http://blahtherapy.com

For books, I've found the "Cognitive Behavioural Workbook" series which is based off of the cognitive behavioural therapy method that psychologists use for different problems. There are different books for different issues, but there's one for depression that I've personally used, and one for anxiety

I started with this...

https://www.amazon.ca/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806

And then a DBT one, which is a bit different than CBT, but still awesome, in my opinion...

https://www.newharbinger.com/dialectical-behavior-therapy-skills-workbook

Well, it does sound like good ol' fashioned depression. Does anyone in your family suffer from it? Get yourself tested for other possible psychiatric disorders or even nutritional deficiencies or something like diabetes. Our brain is just an organ, and even though we have developed a highly evolved consciousness, it is still affected to a large extent by what's going on in our body.
Also, have you tried any medications?

At the same time, you may have to rewire your thinking. Pick up a good workbook on CBT(http://www.amazon.com/gp/product/1608823806?keywords=cbt%20workbook&qid=1453122350&ref_=sr_1_4&sr=8-4). It's okay to be a skeptical, but it will help you out a lot. You can also try meditation.

These are the standard things that I would recommend to anyone who is depressed and things that have personally worked for me.

There's a website for free listening, if you think that might be helpful for you: https://www.7cups.com/

I have anxiety, and I recently bought some workbooks that are for working on it on your own. There are some for depression, too, like this one: https://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step/dp/1608823806

Of course, talking with someone would be ideal, especially since it sounds like you don't have people you feel like you can speak with. I hope you find good suggestions here that help you.

You can try some books, I found the first one helpful, although mine was more of a negative thoughts type of depression at the time
http://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step-/dp/1608823806/ref=sr_1_1?ie=UTF8&qid=1381268740&sr=8-1&keywords=depression+workbook

You can also try http://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/080701429X/ref=sr_1_1?ie=UTF8&qid=1381268776&sr=8-1&keywords=mans+search+for+meaning there is an Audiobook version as well.

You get out of this by going to see a professional for help! I've had a lot of experience with depression and anxiety, and it is like I'm Jekyll and Hyde. Here's some books that really helped me, they're both modern evidence-based treatment approaches. These are approaches a trained therapist would likely use, espcially the cognitive-behavioral therapy. The first mindfulness & acceptance one was critical to my recovery, personally.

http://www.amazon.com/The-Mindfulness-Acceptance-Workbook-Depression/dp/1572245484/ref=sr_1_1?ie=UTF8&qid=1376695414&sr=8-1&keywords=act+depression

http://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step-/dp/1608823806/ref=sr_1_1?ie=UTF8&qid=1376695451&sr=8-1&keywords=cognitive+behavioral+therapy+depression

Have you looked at getting professional help? (Meds/therapy/both)

There is some weird stigma about people who need help dealing with life, which is completely ridiculous. No one tells the dude with a broken leg to 'just think positive'

Even something as basic as getting a workbook for cognitive behavior therapy or dialectic behavior therapy may be a good starting point

I relate to everything you said. I get into a self-hate spiral over what others might see as small things, and then I try to ask myself why I suck at dealing with life when there's nothing objectively wrong with my life. Other people have real problems and I can't handle simple realities of being a human. So, add more guilt and shame to the self-hate train. What happens if I encounter a "real" problem? Would I even have the resources to deal with that? The thought scares me. My spouse is the best thing in my life, and the reason I don't entertain suicide for long. But it occurs to me that it's not good for my continued existence to hinge on the uninterrupted presence of one mortal person.

Side note, I was in a bookstore and found this and this, and skimming through I ran into some excerpts that seemed potentially helpful, particularly about mitigating guilt, shame, perfectionism, procrastination, and other things that can exacerbate depression and anxiety. I've heard good things about CBT, so I'm looking forward to getting the books from Amazon this week.

Oh, that's unfortunate. Do you have health insurance? You may be able to see a therapist outside of your university that is well versed in CBT. CBT is kind of touted as the best therapeutic technique out there now. Many new books on depression and anxiety focus on the principles of CBT. When I was in the hospital for suicidal thoughts, they had me do CBT therapy. Also, when I went to depression groups, we practiced CBT. Perhaps if you are really eager to help yourself out, you can get a book on CBT. I have this book: http://www.amazon.com/Cognitive-Behavioral-Workbook-Depression-Step-/dp/1608823806/ref=sr_1_4?ie=UTF8&qid=1371317980&sr=8-4&keywords=cognitive+behavioral+therapy. It was pretty helpful.