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Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain (New Harbinger Self-Help Workbook) Paperback – December 2, 2009


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Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain (New Harbinger Self-Help Workbook) + The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need + Say Good Night to Insomnia: The Six-Week, Drug-Free Program Developed At Harvard Medical School
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Editorial Reviews

Review

"Colleen Carney and Rachel Manber clearly understand the broad domain of insomnia and the suffering it causes. Their book reflects the authors’ deep knowledge of sleep medicine and their experience treating hundreds of insomnia sufferers. It will no doubt help millions more as it clearly explains not only what to do, but also why. I sincerely wish Quiet Your Mind and Get to Sleep had been available sooner."
—William C. Dement, MD, Ph.D., professor of psychiatry and sleep medicine at Stanford University School of Medicine and author of The Promise of Sleep



"People with insomnia have been told for years that insomnia will go away if they get treatment for depression, anxiety, or pain, and this often does not happen. What is needed is a straightforward practical guide to solving their sleep issues, and these two leading experts in comorbid insomnias deliver. Quiet Your Mind and Get to Sleep is sensitive to the types of challenges faced by people with complicated health issues while taking a no-nonsense approach to eliminating the factors known to perpetuate sleep problems. The chapters and worksheets are interactive—it is like having access to your own therapist. This is a timely and truly essential book for anyone who suffers from insomnia and those who love them."
—Jack D. Edinger, Ph.D., CBSM, clinical professor in the department of psychiatry and behavioral sciences at Duke University Medical Center and senior psychologist at Durham VA Medical Center



"Carney and Manber have written an incredibly useful guide book for individuals with insomnia, especially insomnia that occurs with depression, pain, and anxiety. It is full of practical strategies and tools for self-care, clearly explained, with great examples from real insomnia sufferers. Quiet Your Mind and Get to Sleep walks you through all the key elements of behavioral treatment that you would get from a sleep specialist. I will definitely recommend it to my patients with insomnia."
—Daniel J. Buysse, MD, professor of psychiatry and clinical and translational science at the University of Pittsburgh School of Medicine



Dr. Rachel Manber’s new book Quiet Your Mind and Get to Sleep is the next best thing one can do after travelling to Stanford University to receive her insomnia therapy. She is a one of the world’s experts in insomnia research and a master of creating personalized, creative, and effective treatment plans for insomnia. Her methods go above and beyond the usual don’t read in bed techniques and translate into results. This book is important because education is a key component to treating insomnia.
—Meredith Broderick, MD Medical Director of the Sleep Center at Minor and James Medical A Swedish Health Partner



"What can compare in beneficent impact on our minds and moods with a good night’s sleep? In Quiet Your Mind and Get to Sleep, Carney and Manber do a masterful job of digesting the latest science for lay readers interested in improving their sleep. A unique feature of this work is its thorough treatment of the complicating factors of mood disturbances and chronic pain. This book stakes out an important place in sleep and health literature."
—Steven H. Woodward, Ph.D., director of the Sleep Research Laboratory, National Center for PTSD

From the Publisher

In Quiet Your Mind and Get to Sleep, two psychologists specializing in sleep and mood disorders show readers with insomnia and often comorbid disorders such as depression, anxiety, and chronic pain proven methods from cognitive behavioral therapy for getting the sleep they need and improving their symptoms in the process.
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Product Details

  • Series: New Harbinger Self-Help Workbook
  • Paperback: 192 pages
  • Publisher: New Harbinger Publications; 1 edition (December 2, 2009)
  • Language: English
  • ISBN-10: 1572246278
  • ISBN-13: 978-1572246270
  • Product Dimensions: 0.5 x 7.8 x 9.8 inches
  • Shipping Weight: 12.8 ounces (View shipping rates and policies)
  • Average Customer Review: 4.3 out of 5 stars  See all reviews (25 customer reviews)
  • Amazon Best Sellers Rank: #90,818 in Books (See Top 100 in Books)

More About the Author

Colleen E. Carney, PhD, is associate professor and director of the Sleep and Depression Laboratory at Ryerson University in Toronto, Canada. She was a National Sleep Foundation Pickwick Fellow at Duke University Medical Center, where she was on faculty, and she founded the Comorbid Insomnia Clinic at the Duke Insomnia and Sleep Research Program. Carney is well-known for her publications in the area of insomnia and its relation to other disorders, most notably, depression, anxiety, and pain. She has made numerous presentations at national research conferences, including the Association for Behavioral and Cognitive Therapies (ABCT) and the Association for Professional Sleep Societies (APSS). She is the current president of the ABCT's Special Interest Group for insomnia and other sleep disorders. Currently, Carney is conducting research, funded by the National Institute of Mental Health, on treating insomnia in people with depression.

Customer Reviews

4.3 out of 5 stars

Most Helpful Customer Reviews

20 of 22 people found the following review helpful By doctor_beth #1 HALL OF FAMETOP 50 REVIEWERVINE VOICE on September 7, 2010
Format: Paperback
NOTE: I received a free review copy of this book from the web site Metapsychology Online Reviews; a longer version of my review appears on that site.

This book is written in workbook format, with the expectation that the reader will actively participate in the program and complete the various exercises, self-tests, and worksheets. Given this, authors Collen Carney and Rachel Manber (both sleep experts) acknowledge that some of their recommendations might seem difficult to follow for certain people, such as those with depression. However, they include specific recommendations on how to overcome any barriers to treatment at the end of the book.

Carney and Manber provide brief but important information about the sleep system, including the crucial concept of "sleep drive," which is essential to understanding why spending more time in bed can be counter-productive for those with sleep problems. The authors then begin to introduce specific strategies for improving sleep. They start by reviewing sleep-incompatible behaviors--for example, staying in bed when you can't sleep--and describing specific techniques to counteract these problematic patterns. They continue to provide action plans for breaking learned habits by addressing topics such as negative beliefs, worry, and relaxation. As the authors discuss each new method, they offer a variety of worksheets which walk the reader through exactly how to use that strategy. In the final few chapters, Carney and Manber more specifically focus on possible impediments to their treatment program, including particular challenges to implementing change such as coping with low motivation, feeling overwhelmed, and experiencing difficulties concentrating.

As a psychologist myself, I found this to be an excellent self-help book.
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9 of 9 people found the following review helpful By Anonymous on November 25, 2012
Format: Kindle Edition Verified Purchase
This workbook was recommended by my doctor. I read the summary and decided against it. After a few more sleepless nights, and asking myself "what's working for you?", I bought the book! It has helped tremendously.
Caution: Don't buy the ebook. There are forms/logs to complete that would be much easier done in paper form.
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14 of 16 people found the following review helpful By Marie on August 4, 2010
Format: Paperback Verified Purchase
As a Sleep Medicine physician, insomnia is one of the most common reasons patients come to see me, and so often patients are troubled not just with sleep problems, but also with problems such as depression, anxiety, and pain. Up until now there has not been a book that I am aware of that addresses the relationship between factors such as pain, anxiety or depression and insomnia. I routinely recommend this book as an adjunct to my work with patients because of its review of what we know about how depression, anxiety and pain affect sleep and vice versa. The description of the principles of Cognitive Behavioral Therapy for Insomnia are succinct and in an easy-to-read style. My patients have told me that this book has been very helpful for them and has been comforting due to the knowledge that they are not alone in their experience. Thank you to Dr. Carney and Dr. Manber for bringing new material about insomnia for patients to the market!
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6 of 6 people found the following review helpful By Gardener 454 on October 30, 2012
Format: Paperback Verified Purchase
This book does not contain any new information. The reason it had such a big impact is it illuminated my thinking about sleep, how destructive my own thoughts were and how common such
thoughts are among people who struggle with sleep. Of course, my thoughts seemed original to me.

I lead a healthy life so it was humbling to find out that I had developed a whole series of bad sleep practices. But instead of instructing me from the third person, this work book helped me
understand my sleep through my own previously unknown attitudes and habits.

Because I have incorporated what I learned from this book into my life, I now sleep almost perfectly. One of the things I learned is that while I'm an active person, I need to be sure that I have
set my "sleep driver" high enough each day so I added a vigorous daily walk. Knowing that I will sleep better because of the walk adds motivation.

I told my doctor about this book and he advised me about the literature that my health care system publishes. It's a lot of the same information but it lectures, it doesn't help illuminate motivation
and attitudes. I tell people about this book regularly, the title is easy for them to remember and I have received profuse thanks for passing it along. My daughter just asked for a copy as she
realizes from listening to me that she has trained herself not to sleep. This very readable book will teach her to sleep well.

Thanks to the authors for giving understanding instead of just knowledge.
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8 of 9 people found the following review helpful By Yvonne on February 14, 2012
Format: Paperback Verified Purchase
Fabulous book.
This book has made a HUGE difference in my sleep. The many personal examples helped me to see I was not alone and my own struggles could possibly be fixed. It can be a challenge to do some of the things that were suggested. I still really miss lying in my bed reading or studying after I have gotten up in the morning but by understanding how this was affecting my sleep at night, I have realized it was not the thing to do. Just one of the many things had to change.
Realizing that I do not need 8 hours of sleep and that every one is different has been a consolation too. Exercising, keeping to a schedule, getting out of bed if you are not falling asleep quickly, letting your mind calm down are all things that can be challenging to change but necessary when seeking a good quality sleep. Quality, not quantity is the key here.
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