GETTING YOUR LIFE BACK --- THE COMPLETE GUIDE TO RECOVERY FROM DEPRESSION
by Jesse H. Wright and Monica Ramirez Basco. The Free Press, 2001
 AUTHOR'S NOTE (p10)

PREFACE (p11-12)-

ACKNOWLEDGMENTS (p13-14)

1) GETTING STARTED (p1-14)

    [1] The five keys to recovery from depression (p5-8)

      (1) The thinking key: problem = negativism, hopelessness, guilt, low self-esteem.

      Things you can do = learn to control negative thinking, develop effective problem-solving techniques, build self esteem.

      (2) The action key = dropping out of usual activities, isolation from others, helplessness, procrastination.

      Things you can do = Organize and schedule your activities, set useful goals, break negative behavior patterns.

      (3) The biology key = symptoms of depression, poor sleep habits, change in appetite or weight, lack of exercise

      Things you can do = learn about biology of depression, improve sleep habits, start an exercise program, eat a healthy diet, take antidepressants.

      (4) The relationship key = difficulty communicating, strained or broken relationships, not able to get or use support

      Things you can do = build communication skills, learn how to resolve conflicts, strengthen support networks.

      (5) The spirituality key = lack of a sense of meaning, questions about values and commitment

      Things you can do = work on deepening your sense of meaning and purpose in life, take time to practice "spiritual" activities.

    [2] My story --- the beginning (p9-10)

    [3] Problem solving --- getting started (p10-12)

    [4] A plan for recovery (p12)

    [5] Hope for getting your life back (p13-14)

2) Charting a course for recovery (p15-37)

THE THINKING KEY! (p38-100)

3) Change your thinking --- control your depression! (p41-68)

4) Rules of depression --- rules of wellness (p69-100)

    [1] Can the rules be changed? (p70-72)

    Cognitive-behavior therapists devote a great deal of energy and effort to uncovering and changing basic rules of thinking. Schemas are the core beliefs, attitudes, or basic rules of thinking that are deeply embedded in your thought processes. Your schemas have been developing since childhood and have been shaped by all of your life experiences. Some of the rules may be very useful to you and others may be holding you back or even driving you into depression!

    [2] Be a detective --- discover your basic rules (p73-74)

      (1) RECOGNIZING THINKING PATTERNS (p74-75)

      (2) USE A SCHEMA INVENTORY (p75)

      (3) REVIEW YOUR LIFE EXPERIENCES (p75-78)

    [3] Changing your schemas (p78)

      (1) KEEP A PERSONAL SCHEMA LIST (p78-79)

      (2) EXAMINING THE EVIDENCE FOR SCHEMAS (p79-82)

      (3) WEIGHING THE ADVANTAGES AND DISADVANTAGES (p82-85)

      (4) TIPS FOR CHANGING SCHEMAS (p85-88)

      (5) RULES OF WELLNESS --- BUILDING A HEALTHY THINKING STYLE! (p88-89)

      (6) PRACTICING RULES OF WELLNESS (p89-91)

      (7) COPING CARDS (p91-92)

    [4] Getting new ideas for rules of wellness (p92-95)

      (1) LEARN FROM OTHERS (p92)

      (2) STUDY AND SELF-REFLECTION (p93)

      (3) PROFESSIONAL COUNSELING (p93-95)

    [5] The thinking key in your personal plan for recovery (p95-97)

      Your personal plan for recovery worksheet --- Part IV: (p95-97)

        (1) What are some common automatic thoughts that can make you depressed?

        (2) Which kinds of thinking errors cause you the most trouble?

        (3) What do you plan to do to reduce your negative automatic thoughts and thinking errors?

        (4) Which schemas are causing you the most trouble?

        (5) What do you plan to do to modify your negative schemas?

        (6) What are your most useful positive schemas or rules of wellness?

        (7) What do you plan to do to build up your positive schemas?

        (8) What ideas do you have for finding new rules of wellness?

THE ACTION KEY!

    5) Taking action (p101-123)

    6) Developing positive coping strategies (p124-152)

THE BIOLOGY KEY!

    7) The biology key (p155-180)

    8) An insider's guide to medications for depression (p181-196)

    9) Antidepressants and other biological treatments (p196-222)

THE RELATIONSHIP KEY!
    10) Can't live with you, can't live without you (p225-252)

    11) How to grow stronger when relationships change (p253-277)

THE SPIRITUALITY KEY!

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