Customer Reviews

Breaking the Patterns of Depression

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1 star:		(4)

 

 

[Please read the whole review before buying the book.] While in the process of jumping through healthcare hoops to get into a therapy program, I asked my psychiatrist if there were any books or workbooks that I could start on my own. He said he knew of none, that what I really needed was therapy. Well, I'm still waiting to get into a program, but this book has been amazing! I will go into therapy prepared. I know what my problems are, and I know what I need to do to improve the way I think and feel. I am doing much of it on my own, with the help of dozens of exercises in this book.

This resource is so educational and EMPOWERING. It describes all sorts of distortions in thinking and feeling. The exercises help you make connections between how you think and why you are depressed. What I love about Dr. Yapko is that he is never condescending, and he never accuses the depressed person of causing their own problems. He does claim that depression is learned, but never blames or intimidates. Rather, he shows that there is hope in learning new patterns.

I have been in therapy before, and it involved rehashing feelings and experiences from my past. Dr. Yapko shows that what is more important to focus on is our process of thinking and handling events. Rehashing old experiences can just feed our depressive patterns. This explains why my last round of therapy didn't help me cope with my present problems!

This book has filled me with hope. There is a lot of information to learn, and many new patterns to develop. But all of that gives me hope for a better future. One of the exercises in particular has really opened my eyes to why I am currently in a depression. Knowing our vulnerabilities can explain when we fall into a depression, and can also help us prevent future episodes! I can't say it enough - buy this book for yourself or for someone you love.

FINAL NOTE: Medicine often has value and can help a person achieve a level of stability so that they can tackle the exercises and changes in this book. A severely depressed person should seek professional help and find a medication before starting this book. It could be very overwhelming for someone who is in complete despair.

My third bout with major depression in four years and I was a burned out house. I saw this book in a used bookstore and, being a good compulsive, decided to read yet another title on the topic. So, so glad I did.

I had done endless ruminating about "why" this cycle was occurring, endless dissection of my "inner life" and the like and though I had snagged many insights into my experience, I was still just a very depressed person with insights--I had no ability to link my discoveries with clear, new, hopeful actions. Like many people, I believed that constant introspection would eventually pay off, but after years of going through this painful loop I had lost any energy I'd begun with and had come to know that "understanding" does not automatically mean the thing that's understood is therefore changed.

Yapko will make demands on you with this book, but he is never harsh, flippant or vague. No new-age verbiage, childhood revisitation or typical shrink-speak. His demands are those of clear, solution-oriented actions. And honestly, he's a good guide. For those who feel like they've "tried it all" but are still caught on the spike of their own mind, try this book. I think you could get better. Good Luck.

A mind-opening look into the vicious thought patterns depressed people suffer from, this book has been more helpful to me than years of therapy *and* a degree in psychology. (Although I'm not giving up the meds just yet). I'm amazed by how clearly Yapko explains the cognitive distortions we have. The case histories he describes are priceless.

On the "negative" side, Yapko can be just a bit condescending at times; it's clear he thinks his way is the only way. And although he mentions other theories of depression, he favors the "nurture" theory of ineffective learned thought patterns, claiming that only a small percentage of depression is biochemical in nature. (Maybe next lifetime he'll be a woman and get to experience menopause. ;)

Yapko also has an unfortunate habit of calling depressed people "depressives," which is the kind of labeling we could do without.

The most serious criticism I have is that his "Learn by Doing" exercises are sometimes impractical, if not downright silly. For example, to learn about perceived control, Yapko writes, "spend a few days asking [a partner] for permission to do everything, such as 'Can I go to the bathroom?'". (Can you imagine how much your spouse would enjoy that after the third day?) Other exercises tell you to "interview at least a dozen people" or "sometime when you feel playful, experiment with trying to motivate people to do impossible things" like flying. What depressed person feels playful? Many of these exercises would be highly embarrassing, and certainly not within the realm of a depressed person's capabilities--especially those of us who are "older" and have physical disabilities. However, I do plan to complete the written exercises.

Having outlined these minor drawbacks, I have to say it's an excellent book--after all these years, I finally have hope about rising from the ashes of depression.

As a therapist who sees lots of people with depression I am often asked for useful reading material to add to the therapy. Most depression self help books are of the "if you put your mind to it you can achieve anything" variety. Breaking the Patterns of Depression is the book that I most often recommend because it explains the modern understanding of depression, amplifies by giving realistic examples and gives specific instruction in practical skills that teach people how to learn new ways of thinking to not only treat depression but to prevent recurrence. I often tell people who are in a relationship to, if possible, have their partner read the book aloud to them for 20-30 minutes each day. This way of using the book has multiple benefits for both partners.

I appreciated Yapko's perspective on depression. He approaches depression from different perspectives, noting that sometimes it is chemical, but other times it is environmental and attitude. Yapko goes down the list of how some cliches and societal perspetives can contribute to anxiety, most memorably, he puts his own spin on the "if first you don't succeed, try try again" cliche, restating it as, "If at first you don't succeed, try try again . . . but try something different!" Keeping our options open, and being willing to try different things, can keep us from being depressed when we don't get exactly what we want in the way we wanted it.

Another thing I appreciated was how Yapko noted that sometimes a belief in "higher meaning" can be used in cruel ways. Basically, he details how there are some people who believe that depressed people choose to be depressed, and that if only they would be more spiritual and more open to the positive things in the world then they wouldn't be in a depressed state. In this view, depressed people are seen as burdens who just won't "get with it." If only they would be more positive, and realize that they choose how they feel (and therefore have chosen this depression, and should feel bad for having done so because having chosen depression shows they are negative people), then things would be okay. Yapko notes that this is very cruel and lacks compassion. The irony being that such people (those who condemn depressed people as "negative thinkers") are themselves negative thinkers.

This book provides a fresh perspective on depression. I really appreciated it.

I have read many books about depression. This one is so far the best. Dr. Yapko tackled the problem of depression from a somewhat different but profound perspective. Patients are encounraged to check their values and seek the deep rooted scource of their depression. Yapko integrated cognitive, behavioral, and interpersonal relationship methods in one book and provided detailed guidelines for readers to find out what specific methods were useful for them. There are many interesting Learning by Doing exercises in this book. Some of these assignments seem a little strange, but gradually they can bring about valuable perceptual shifts, and help people to perceive more positively.

You've probably heard of the Rorschach Inkblot Test, where people are asked to interpret the meaning of inkblot shapes. The value of this test is in demonstrating how we interpret ambiguous circumstances from our own perspective. Dr. Yapko uses the Rorschach as a metaphor for the ways in which we project our assumptions onto our life experience: "Life is like an inkblot -- an 'experiential Rorschach,' so to speak. Life doesn't have an objective or assigned meaning. We give it meaning by our individual values, beliefs, relationships, careers, hobbies, and other life experiences." Yapko emphasizes that there's not much value in getting caught up in "what I might have done to bring on depression." What works is to identify our patterns of behavior, focus on solutions and on the future, and build the skills that help us cope better with all that life brings. Moreover, while his book is directed toward solutions for depression, these principles apply to how our attitudes affect us in general, and can be an aid in all kinds of physical and emotional circumstances. Here are some suggestions based on exercises from this book:

- What are some recent situations where your behavior did not reflect your feelings... how might you express your true feelings more directly?

- To make your problem less amorphous, create a symbolic image of your experience of it, using paints, or crayons, or whatever else you have at hand. If your disease had a color, what would it be? Size or shape? Texture? How strong is it -- how might it be eliminated as an adversary?

- We learn our values as children, and not all of them work in our favor. Make a list of your values, their source, and how you express them in your life. (For example, did you learn to value emotional expressiveness or emotional containment? taking risks or being safe?)

- Do you reject parts of yourself? List your "negative" characteristics, then write out at least three examples of situations where these aspects of yourself can have positive value.

I was looking for a book to complement the work I have been doing in therapy and with medications that would help me learn to live in new ways, since I have had some measure of depression for thirty-five years. This book and "Undoing Depression" were the two I tried. The factual content of the two is fairly similar but the tones of the two are worlds apart. "Undoing Depression" is a sympathetic approach to synthesizing all the things that can help form new and better life habits. It is written from three perspectives, that of the literature, of a practicing therapist, and someone who is himself recovering from depression. By contrast Yapko's book never let me feel that he and I were "on the same side;" throughout it I felt that the wise savior therapist was going to show me the error of my ways. In actual fact the advice of the two books is pretty close and people who need detailed and specific exercises and don't mind the school marm tone of voice might find it helpful. It irritated the heck out of me, though.

For about eight years now, I have suffered tremendously with depression. I've been on Prozac, Paxil, Zoloft, Wellbutrin, and Effexor. There have been several suicide attempt as well. I was a complete wreck.

Thanks to this book, I can finally use the term WAS to describe my depression. The skills learned were so foreign to me, that at first, it seemed strange to attempt to do the exercises suggested in the book, but after about a week, I started noticing serious results. I've been using the techniques described in this book for almost two months now, and I've never felt better.

This book is NOT a mushy, feel good about yourself book, nor is it a book that will get to rehash old resentments, but rather one that helps you to see the world in a realistic way, and take control of those things that now have control over you and shouldn't. God has given all of us so much, including the right to determine how we want to live, and there is no reason to allow depression, or anything else to take that from us.

Order the book as soon as you can, and join those of us who can thank Dr. Yapko for helping us regain happiness in our lives.

This book is one of the rare self-help books that don't just cite facts about depression, but that also help the reader with his problems! First, Yapko distinguishes fact from fiction, then he proceeds to show the reader how to tackle problematic aspects step by step.
The biggest highlight in the books are the numerous exercises that deal with nearly all components and aspects of depression: interpretation, distorted thinking, guilt, relationships ...
It expertly combines all the various proven therapy techniques in one readable book. The exercises are quite revealing and are divided into "pause and reflect" and "learning by doing".
Together with the book "the new mood therapy" by D. Burns this book is one of the best self-help books for depressed people.
As a psychologist I really recommend reading it!