Поведенческая активация при депрессии. Как преодолеть депрессию и вернуть себе свою жизнь шаг за шагом

Strengthen motivation, improve mood, and find a way out of depression

Do you often feel sadness, apathy, or hopelessness? Do you fall into anxiety, get lost in the face of seemingly small difficulties, or constantly experience physical and psychological exhaustion? Have you lost interest in activities that once brought you joy? If any of this describes you, you may be suffering from depression. It is important to know that you are not alone and there is hope for recovery. If you cannot escape the vicious cycle of bad mood, lack of motivation, and despair, this book can help you. 

At its core is behavioral activation, a method of treating depression with proven effectiveness, and cognitive-behavioral therapy (CBT). This book will help you develop your own plan to improve your mood (and stick to it!). You will also learn about powerful tools based on mindfulness practices, self-compassion, and gratitude, which enhance a positive outlook and provide hope. Most importantly, you will learn how to overcome the inertia of depression to engage again in activities that once brought you pleasure and to find new meaning and purpose in life.

Discover simple strategies that can help:
boost your mood;
increase motivation with small steps;
connect with what matters in your life;
learn to manage difficult thoughts and feelings;
start doing what lifts your spirits.

CONTENTS:

Chapter 1 
Understanding Depression and Finding a Way Out
We will discuss what depression is, recall its main symptoms, and explore how behavioral activation works and how it can be beneficial for you. 

Chapter 2 
Identifying Mood-Debilitating Behavior Patterns
We will examine the interconnections between your habitual behavior and depression. We will discuss general principles to understand how behaviors can sustain depression and show how to use this knowledge to improve your life.

Chapter 3 
Finding What You Like, Making a Plan, and Getting Started!
We will talk about activities that can bring you joy and pleasure. We will also show you how to create a truly effective behavioral activation plan.

Chapter 4 
Physical Activity and Building Social Connections

You will learn about additional elements of life that help cope better with depression—physical activity and social connections—as well as research in this area. We will look at how you can incorporate them into your behavioral activation plan.

Chapter 5
Don't Forget About Values—They Matter!
Creating a truly happy life involves activities that give us a sense of meaning and purpose and reflect our unique personal values. We will help enhance the effectiveness of your behavioral activation plan by identifying such activities. 

Chapter 6
Feel Competent and Satisfied
We will focus on activities that make you feel your mastery in a particular area and satisfaction.

Chapter 7
Dealing with Avoidant Behavior: How to Face Problems Without Fear
We will discuss powerful tools to overcome depression-related avoidance, including procrastination, and offer strategies that will allow you to confront problems and tackle them more effectively.

Chapter 8 
Behavioral Strategies for the First Step
We will show how to use behavioral principles to overcome the lethargy of depression, strengthen motivation, and get started.

Chapter 9
Thoughts That Boost Motivation and Mood
We will explore how your thought patterns can influence feelings of overwhelm and low motivation. We will discuss how to develop thinking patterns that enhance motivation and help you start implementing and sticking to your behavioral activation plans.

Chapter 10
Mindfulness Practices for Managing Thoughts and Feelings That Undermine Motivation
We will introduce you to a new set of skills based on mindfulness practices. These skills allow you to weaken the influence of thoughts and feelings that undermine motivation, which are often associated with depression. 

Chapter 11
Maintain a Lifestyle That Reduces the Risk of Depression
We will focus on strategies that will help you maintain achieved results and create a life in which it is easier for you to combat depression. 

Chapter 12
Cultivate Happiness and Well-Being
We will look at strategies to help you build a life filled with true happiness and well-being.