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The 10-Step Depression Relief Workbook: A Cognitive Behavioral Therapy Approach Paperback – January 9, 2018
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'Am I Depressed? '
You may be experiencing depression if any of these symptoms sound familiar:
- Depressed mood most of the day
- A decreased interest in or pleasure from all or almost all activities
- Weight loss or gain
- Trouble sleeping or sleeping too much
- Difficulty concentrating
- Thoughts of death or suicide
- Excessive feelings of guilt or worthlessness
- Lack of energy, easily fatigued
Treat Depression with CBT-Based Exercises
This workbook helps you take control of your depression and find relief using Cognitive Behavior Therapy (CBT). CBT is an effective, action-oriented approach to overcoming depression. Here are some basic principles of CBT therapy that you'll discover by using this workbook:
- CBT is fluid; giving you the flexibility to work on issues as you see fit
- CBT emphasizes concrete goals
- CBT is rooted in the present
- CBT is a short-term, direct, and focused solution to fighting depression
The Depression Questionnaire
This quiz gives you a better sense of your level of depression at each moment. You can take the test again to measure how your depression levels have changed.
Thought Record Worksheets
Thought Records are a key CBT tool for distinguishing between thoughts and feelings. With them, you'll be able to put your thoughts to the test, see the validity of your thoughts, and even shift your mood for immediate relief.
The Goal Worksheet
The goal worksheet focuses on a particular area of life that you want to improve. The first step to accomplishing your goals is to set them down here. You can do this!
“More and more we are learning the value of "been there, done that" in medical care. Sarah Fader's lived experience makes her uniquely qualified to give other people living with depression valuable hints, tips, and insights into managing their disorder. This book provides a great roadmap for success that anyone can follow. If you, or a loved one, is suffering from depression, this is a great resource."―Gabe Howard, Mental Health Activist
"Dr. Rego and Ms. Fader have woven together a clear and accessible guide that offers a step-by-step structure for what is most difficult in finding relief from depression – putting information and insight to work and creating actual changes in thinking and behavior. You feel as you read that they are right there with you, cheering you on – as you discover what is fueling your depression, and begin the work of challenging your mind to create a more rational way of living."―Dr. Margaret Rutherford PhD., creator of The SelfWork Podcast
“Creating a toolbox for treating bipolar depression may sound like a cliché, but the more skills you have, the more stable and fulfilling life can be. Sarah Fader & Dr. Simon Rego know from experience the importance of managing depression--that we need relief from our often relentless, cruel and self-deprecating thoughts. CBT is proven effective and life-changing. I highly recommend this well organized, professional and thoughtful approach to a life changing tool.”―Julie A. Fast, author of Loving Someone with Bipolar Disorder, Take Charge of Bipolar Disorder and Get it Done When You’re Depressed
“Depression and anxiety are among the most diagnosed disorders experienced by those struggling with mental illness, and both vary in severity from functional, to debilitating. Through The 10-Step Depression Workbook, Dr. Simon Rego and Sarah Fader employ evidence-based CBT techniques, and transform this effective therapy into an easily accessible practice. I will most certainly recommend this workbook to my clients.”―Vincent J. Fitzgerald, LCSW, Psychotherapist, Bowen Family Systems Coach
“In The 10-Step Depression Relief Workbook, Dr. Rego and Ms. Fader have taken the best of what decades of research on clinical treatment of depression has to offer and developed an accessible self-help program that will be useful not only to individuals experiencing depression, but also by practitioners looking for a helpful clinical supplement for their clients. This comprehensive, research-based book is a welcome addition to the family of offerings for those looking to find ways out of the morass of depression.”―Christopher R. Martell, Ph.D., ABPP. University of Massachusetts, Amherst. Co-Author of Overcoming Depression One Step at a Time: The New Behavioral Activation Strategy for Getting your Life Back and Behavioral Activation for Depression: A Clinician’s Guide
"Dr. Simon Rego and Sarah Fader have written a marvelously clear and accessible workbook describing the ins and outs of CBT, and how it can be used on its own or as an accompaniment to therapy. The 10-Step Depression Workbook provides an overview of the basic principles and key strategies underlying the CBT approach, and allows the reader to move through at their own pace."―Steven D. Hollon, Ph.D., Gertrude Conaway Vanderbilt Professor of Psychology, Professor of Psychology and Human Development, Professor of Psychiatry Vanderbilt University
"Depression is a global health crisis. This is tragic, because evidence based treatments exist, although they can be hard to find. Thankfully, these expert authors have given us a user-friendly guide to how we can free ourselves from depression, and embrace our lives. This book has my highest recommendation!"―Dennis Tirch PhD, Director, The Center for Compassion Focused Therapy, Associate Clinical Professor, Icahn School of Medicine at Mount Sinai
About the Author
SIMON A. REGO, PsyD is a board certified cognitive behavioral psychologist with over 20 years of experience. He is the Chief Psychologist, Director of Psychology Training, and Director of the CBT Training Program at Montefiore Medical Center in New York. He is also an Associate Professor of Clinical Psychiatry and Behavioral Sciences at the Albert Einstein College of Medicine. Simon lives in New York.
SARAH FADER is the CEO and Founder of Stigma Fighters, a non-profit organization that helps individuals with mental illness. Her work has been featured on Good Day New York, Psychology Today, Women’s Health Magazine, and the Washington Post. Sarah was born and raised in New York.
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Top customer reviews
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It encourages you to write out your thoughts, whatever they may be. Just write them without judgment and look over them later. Consider the thoughts that run through your head day after day. Notice how many of them are negative, putting yourself down. Now work on changing those thoughts.
Maybe everyone will hate this review. Maybe everyone will love it. Maybe the result will be somewhere in between. Either way I've managed to write it, thanks in part because I've been working through some of the exercises in this amazing book.
So if you want to do better and feel better, buy this book and start working through the it. You'll be glad you did.
It’s easy to read, easy to complete workbook and very helpful so far. If you or a loved one is suffering from depression, this might be the help you’re looking for.
Most recent customer reviews
They use a widely-regarded methodology called Cognitive Behavioral Analysis, where when one discovers a...Read more