Mind Over Mood: Change How You Feel by Changing the Way You Think [Paperback]

Dennis Greenberger (Author), Christine Padesky (Author)

Book Description

Publication Date: March 15, 1995

Developed by two master clinicians with extensive experience in cognitive therapy treatment and training, this popular workbook shows readers how to improve their lives using cognitive therapy. The book is designed to be used alone or in conjunction with professional treatment. Step-by-step worksheets teach specific skills that have helped hundreds of thousands people conquer depression, panic attacks, anxiety, anger, guilt, shame, low self-esteem, eating disorders, substance abuse and relationship problems. Readers learn to use mood questionnaires to identify, rate, and track changes in feelings; change the thoughts that contribute to problems; follow step-by-step strategies to improve moods; and take action to improve daily living and relationships. The book's large-size format facilitates reading and writing ease.

Editorial Reviews

Review

"Only rarely does a book come along that can truly change your life. Mind Over Mood is such a book....Mind Over Mood will prove to be a significant milestone in the evolution of cognitive therapy. Never before have the nuts and bolts of cognitive therapy been spelled out so explicitly in a step-by-step fashion for the lay public....This is a rare and special book that can easily be used for self-help or as an adjunct to therapy."--from the Foreword by Aaron T. Beck, MD, University Professor Emeritus of Psychiatry, University of Pennsylvania Medical School

"What are you struggling with in your life? What patterns in thinking have held you trapped over the years? How can you develop and automatize a new way of seeing things that helps get you out of ruts you have maintained over the years? Drs. Padesky and Greenberger give you practice in learning how to make sense of your moods, to identify your own irrational thinking and to base your thinking fully on facts. They even give you a means to challenge old thinking patterns that you developed as a child. I saw Dr. Padesky demonstrate these skills at a cognitive therapy conference. I walked away very impressed with her warm, sincere, knowledgeable, creative and rational approach to helping people change. I am delighted to recommend this workbook."--Ellen Kenner, PhD, clinical psychologist and host of The RATIONAL Basis of Happiness, a nationally syndicated radio talk show.

"I believe it is already reducing the number of distorted automatic thoughts that I have throughout my day. As a result I'm seeing myself become less afraid and less withdrawn. (The) Thought Records have helped to diffuse my overwhelmingly hot thoughts and have helped me feel a sense of control. Just writing it all down gives me a sense of it being 'emptied out of me' and released. It gave me concrete tools to use to trace my own thinking and arrive at more balanced thinking. It has given me a belief that my past doesn't have to control my present and my future. It's given me a sense of inner healing. All of the worksheets have been the key for me--concrete. They also add to the sense of progress when looking back over them and pointing out blaring themes." --from a patient who used the book

"Cognitive therapy is the wave of the future and Greenberger and Padesky are riding the crest. Mind Over Mood offers deceptively simple but powerful and sophisticated strategies for coping with depressed and anxious moods and interpersonal difficulties. This is a book for hands-on' use; it provides step-by-step descriptions of strategies that have been shown in controlled outcome studies to be effective. Mind Over Mood makes an outstanding contribution; I recommend it without reservation." --Jacqueline B. Persons, PhD, Center for Cognitive Therapy, Oakland, California

"My cognitive appraisal of Mind Over Mood is that it is clearly written, solidly grounded in research, and truly helpful. Readers will get more than a pep talk; they will get the information, skills, and practice they need to change self-defeating thoughts into self-enhancing ones." --Carol Tavris, PhD, author of Anger: The Misunderstood Emotion

"I spent many years in and out of therapy battling depression. Mind Over Mood gave me the tools I needed to climb out of my black moods. One year later I am still depression-free and empowered by the knowledge that I have the tools to defeat it should it return." --K. D., California

"Depression left me searching desperately for ways to help myself, calm my anxiety and regain my lost self-esteem. This workbook was a constant companion during the months of recovery, as it empowered me to actively participate in the process, rather than wait passively for my next therapy session with expectations that the doctor alone would 'fix' me up. Especially useful were the activity records, which forced me to track my daily activities, rate their effect on my mood and then analyze thoughts that contributed to my various moods. This workbook served me well as a problem solving tool. I literally didn't leave home without it." --Suzanne S. , client.

"I spent many years in and out of therapy battling depression. When my therapist recommended a workbook, Mind Over Mood, I was, at first, very skeptical but the book was clear and easy to follow. I read it cover to cover. I did the exercises. They gave me the tools I needed to climb out of my black moods. One year later I am still depression free and empowered by the knowledge that I have the tools to defeat it should it return." --K.D., client

"I believe it is already reducing the number of distorted automatic thoughts that I have throughout my day. As a result, I'm seeing myself become less afraid and less withdrawn. Thought Records have helped diffuse my overwhelming hot thoughts and have helped me feel a sense of control. Just writing it all down gives me a sense of it being 'emptied out of me' and release. It have me concrete tools to use to trace my own thinking and arrive at more balanced thinking. It has given me a belief that my past doen't have to control my present and my future. It's given me a sense of inner healing. All the worksheets have been key for me -- concrete. They all add to the sense of progress when looking back over them and point out blaring themes." --M.P., client

"Prior to using the thought record, I had a lot of free-floating anxiety and panic. Since using the thought record, I have found that the act of writing out my moods and thoughts in a step by step process have given me greater understanding and acceptance. by the end of the process, my moods usually have changed to a more balanced and positive outlook." --G.D., client

"I've been in Cognitive Therapy for five months now and was introduced to Mind Over Mood after about three and one half months. I didn't really know what to expect from this manual but I knew I'd try anything to make me feel better. I can tell you honestly, after reading the first three chapters my initial thought was I wish I had it from day one. If I have to identify my sources of depression, it would be: lack of self-esteem, self hatred, personal disappointments in my life, the death of my sister, my spouse's loss of employment and currently dealing with 'Empty Nest Syndrome.' This manual has helped me to follow up after my therapy session. I use it as an aide when I'm thinking about my relationships and other aspects of my life. even after five months of therapy I tend to blame myself for situations I view as going badly (i.e., a woman I supervise at work gave her two weeks notice. I immediately blamed myself for her leaving). This manual helped me to sort out the negative assumptions. I wrote down what evidence I had to support the assumptions, then used the chapter on Alternative or Balanced Thoughts to rationalize she was leaving for her own reasons. I found myself identifying with each of the people portrayed in the case studies. This made it easier to complete the exercises. My therapy sessions alone didn't always force me to put action plans to the test, but with the help of my therapist and this manual, I'm learning the skills needed to make my life better and more productive." --Q.R., client

"Mind Over Mood is an eye opener! For the first time I understood what I was going through, what caused it and what I could do about it. It was helpful for me and helped my family understand what I was going through and why I responded the way I did." --Client

"Since I have read Mind Over Mood, I find myself identifying and changing my thoughts in different aspects of my life...parenting, marriage and work related situations. I am able to identify my feelings and work out solutions before stress, anxiety or depression occur. I am able to approach conflicts in a methodical manner and get positive resolutions. Mind Over Mood is always with me. I have one copy in the car and one in the house. Mind Over Mood has taught me how to change my mood by changing my mind." --Client

"For me, a person currently working on conquering depression, panic attacks and anxiety, Mind Over Mood has, in simple language, helped me understand their meaning and cause. Through the use of Mind Over Mood I am moving towards healing these disorders." --Client

"I have found the techniques set forth in Mind Over Mood the most effective I have known in reducing and eliminating anxiety." --Client

"Written by two exceptionally skilled therapists, this book can help you change your life. Cognitive therapy has been shown to be an effective treatment for a wide range of emotional problems including depression, anxiety, panic, and anger. The careful step-by-step exercises in the book will show you how to use cognitive therapy to understand and overcome your mood problems." --David M. Clark, DPhil, Department of Psychiatry, Oxford University

"Alcoholics and addicts in their first year of sobriety often struggle with managing rapidly changing moods. Failure at this task predicts relapse. This text provides a step by step process to help alcoholics and addicts understand these mood shifts and, more importantly, to develop skills to intervene in self-destructive thought processes. It is a simple, easy to use handbook invaluable to recovering people and the therapists who work with them." --Nancy Waite-O'Brien, PhD, Clinical Director, Betty Ford Center at Eisenhower

About the Author

Dennis Greenberger, PhD, clinical psychologist, is Director of the Anxiety and Depression Center, Newport Beach, California. The Center's website, www.anxietyanddepressioncenter.com, features information on Mind Over Mood. Dr. Greenberger is Assistant Clinical Professor at the College of Medicine, University of California, Irvine. He is a Founding Fellow and member of the Board of the Directors of the Academy of Cognitive Therapy.

 

Christine A. Padesky, PhD, clinical psychologist, is a Distinguished Founding Fellow of the Academy of Cognitive Therapy and recipient of their Aaron T. Beck award. Coauthor of six books and an internationally renowned speaker, she received the Distinguished Contribution to Psychology Award from the California Psychological Association. Her Center for Cognitive Therapy in Huntington Beach, California, hosts MindOverMood.com, a website for the public.

See all Editorial Reviews

Product Details

• Paperback: 243 pages
• Publisher: The Guilford Press; 1st edition (March 15, 1995)
• Language: English
• ISBN-10: 0898621283
• ISBN-13: 978-0898621280
• Product Dimensions: 11 x 8.5 x 0.6 inches
• Shipping Weight: 1.2 pounds (View shipping rates and policies)
• Average Customer Review: 4.6 out of 5 stars  See all reviews (88 customer reviews)
• Amazon Best Sellers Rank: #830 in Books (See Top 100 in Books)
  • #3 in Books > Health, Fitness & Dieting > Mental Health > Anxiety Disorders
  • #4 in Books > Health, Fitness & Dieting > Mental Health > Mood Disorders
  • #5 in Books > Health, Fitness & Dieting > Mental Health > Compulsive Behavior

Customer Reviews

Most Helpful Customer Reviews

244 of 246 people found the following review helpful:

4.0 out of 5 stars excellent introduction to CBT, April 16, 2003

By 

Jonathan Kandell (Tucson, AZ United States) - See all my reviews
(REAL NAME)   

This review is from: Mind Over Mood: Change How You Feel by Changing the Way You Think (Paperback)

I've used this workbook successfully as a therapist at a community mental health clinic serving poorer clients in Tucson AZ. I've used it in individual and group therapy. Frankly, I've found "Mind Over Mood" much more user-friendly than the more popular "Feeling Good Handbook" by David Burns, which contains similar cognitive therapy methods. The "thought record" chart, in particular--the heart of CBT--is more straightforward in Mind Over Mood. They've set up seven intuitive columns, from left to right. Burns's version of this chart, where each situation and emotion is listed separately at the top of the page, tends to confuse people, in my experience.

I really like the way Greenberger and Padesky put in little hint questions in small type at the bottom of the columns, to remind you what you're supposed to be doing without having to go back and read the text. And the book is full of terrific hint boxes which give you questions to ask yourself if you're having trouble understanding the exercises. I have not seen this anywhere else.

Defects? 1) This book doesn't contain the richness of material of the Burns or other CBT workbooks. The chapters on specific conditions at the end are pretty paltry. It's really just a very large book on how to do a thought record. 2) The authors limit evaluating automatic thoughts to "evidence for", "evidence against", and a "reasonable alternative". This rigid empirical model is not suited to everyone or every situation. Surprisingly, there is no discussion of or columns for "cognitive distortions" (Burns) or "disputes" (Ellis). This is a major defect, but one can work around it by expanding what is allowed in the "evidence against" columns.

Overall though, an excellent book for use in clinical settings with general mental health patients. I find myself pulling it out much more often than my other CBT books sitting next to it on my shelf. Once clients get the hang of cognitive therapy, I introduce more sophisticated material; but I haven't found a better starting point.

95 of 97 people found the following review helpful:

5.0 out of 5 stars powerful, easy tools conquer depression/anxiety, October 13, 2004

By 

L. Rephann "curious about everything" (Brooklyn, New York United States) - See all my reviews
(REAL NAME)   

This review is from: Mind Over Mood: Change How You Feel by Changing the Way You Think (Paperback)

After years in therapy and various methods (Freudian, Jungian, etc.), it was finally Cognitive Behavioral Therapy (CBT) that helped me stop the negative, worrying (a facet of anxiety) voices that blared incessantly in my mind.

I can not recommend this book enough. Its simple exercises will have you seeing the fallacy of your thoughts, which are what determine your mood. The book (and CBT's) superbly simplistic idea is that your THOUGHTS are what control your MOODS. Control your thoughts, and you control your moods. But before we can do this, we have to slow down enough to take the time to see where our thoughts are coming from. This book and its exercises help us find where we are simply WRONG in the thoughts we have about ourselves which lead to depressed or anxious mood.

These exercises will help you determine your "hot thoughts," (automatic thoughts you hold about yourself that are linked to depressed/anxious mood), will help you examine evidence for and against your thoughts, and then help you use this evidence to create NEW THOUGHTS which ought to in turn help you create NEW MOODS.

These techniques are amazingly simple but also incredibly powerful. If you feel stuck in "talk therapy" analysis and can not seem to change the way you think about yourself, this book is for you! However, you should also seek a trained COGNITIVE BEHAVIORAL THERAPIST to teach you the techniques to literally CHANGE your thought process.

Anxiety and depression are more and more common in our society, and much of what causes these mood disturbances is our incorrect/unfounded thoughts about ourselves. Once we learn to manage our thoughts, we learn to change our mood. This book and what it teaches is life-changing.

140 of 148 people found the following review helpful:

5.0 out of 5 stars Thinking clearly, feeling better -- it works!, July 17, 1999

By A Customer

This review is from: Mind Over Mood: Change How You Feel by Changing the Way You Think (Paperback)

Depression descends like a veil separating the person from the processes of life and creating a dark closet where videotapes of pain experienced and hope lost play continuously. Turning off the mind videos, transitioning from sad to ok, sleeping and eating on a regular schedule, moving from self-criticism to self-acceptance can be difficult on the best of days. Mind Over Mood provides insightful narratives relating the experiences of others to the experiences I was feeling - I could begin to see the authors' cast of characters in my own mirror and begin healing with them. But more than that, Mind Over Mood contributes hands on tools that have started a process of discovery about how I think, what I'm feeling, how I react and how to chart a balanced life course.

Drs. Greenberger and Padesky are acclaimed in the book's foreword by Aaron T. Beck, the pioneer of cognitive therapy, for their "vision and innovation" as well as their abilities to teach what they practice. It is probable, however, that their contributions to the lives of their readers will be documented as their greatest success. Acknowledging that "emotions generally enrich our lives, (but) too much emotion can be disruptive", the authors provide a framework to sort automatic thoughts and core beliefs about ourselves, others and the world. Mind Over Mood's worksheets prompt insights in the first chapter at the first reading and guide the reader to developing introspective and comprehensive perspectives about seemingly modest predicaments as well as significant events. Their approach is empathetic and their tools are practical as they help all of us enhance our mental flexibility.

As parents struggle to develop well-rounded children, as teachers challenge students to not only think creatively but to think in balanced ways, as managers try to impart emotional intelligence to create agile workers, Mind Over Mood offers an approach appropriate for multiple forums and principles central to improving the quality of all lives. No book is a substitute for the guidance of a qualified and understanding therapist in crisis situations. However, Mind Over Mood clearly provides tools to identify and organize thoughts and moods to feel better and to set action plans that challenge our assumptions, reduce distorted thinking, and establish a solid platform for personal growth and improved relationships. In more basic terms, Mind Over Mood continues to work for me - I carry the concepts with me everyday. I would wish the same comfort for you and your family.