Anyone know of a good self-help CBT book, guide, or course

Posted by johneckenrode11 @johneckenrode11, Aug 11 8:07am

I'm a 67 yo man & have been suffering from depression, from mild to moderate, for most of my adult life. Nothing is ever quite good enough. Have tried many meds, none of which has helped enough to justify the side effects. I believe my remedy is in retraining my brain how to think, aka CBT, but I don't want to spend a lot of time and money with a therapist. Anyone know of a good CBT self-help book, guide, or course of some kind? I could review a bunch of Amazon book reviews, but I trust the Mayo community to give me some quality recommendations! Any suggestions?

Liked by swift

Hi @johneckenrode11,
I am glad you are taking an interest in self-help. Therapy can come with an expensive bill, I would just pay attention to any signs of veering off track as self therapy can be daunting. I have included a page that offers several different avenues for CBT and depression as well as a free national help line that you can call to get more information.

Self Help Guidance: https://www.nhs.uk/conditions/stress-anxiety-depression/self-help-therapies/
National Helpline, Free: https://www.samhsa.gov/find-help/national-helpline

I know that @junkartist and @helenfrances have had experience with CBT and/or DBT. I am interested if they can provide any feedback. John, what medicine did you take in the past that caused side effects? Have you discussed with your general physician about CBT self-help?

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II firmly believe the only way to "retrain my brain" is to soak it daily in the Word of God. Rise in the morning reading in the Psalms. Digest it during the day by memorizing and repeating verses in your mind replacing depressing thoughts. Go to bed at night thinking on His Word. Keep a Journal of Gratitude of things you are thankful for. Gradually you are retraining your brain with good thinking. By the way, I have been plagued with depression/meds since my early 20's-I'm 70! God's medicine is best!

Liked by thankful, swift

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@johneckenrode11 I have also had bouts of depression during my life, and am just now starting to get some new help for it. In addition to a mild anti-depressant, I have had one appt with a psychologist so far. Like you, time and finances have a way of getting in our way to health. I looked up both CBT and DBT differences, and found this article from PsychCentral https://psychcentral.com/lib/whats-the-difference-between-cbt-and-dbt/

From Positive Psychology.com, comes this list of books https://positivepsychology.com/cbt-cognitive-behavioural-therapy-books/

Be gentle on yourself. Remember that any changes take time, sometimes a lot of time! You may not notice any difference at first, and indeed others may see something before you do, whether they say anything, or not. I find that keeping a journal helps me document things i notice about myself, besides allowing me to "let it all out" in written form. There are several ways that people deal with getting back to a healthy mental state. Exercise, art therapy, gardening, writing, medications, therapy, or a combination of different methods.

Will you let me know what you decide to do, and tell me your journey, please?
Ginger

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@amandaburnett

Hi @johneckenrode11,
I am glad you are taking an interest in self-help. Therapy can come with an expensive bill, I would just pay attention to any signs of veering off track as self therapy can be daunting. I have included a page that offers several different avenues for CBT and depression as well as a free national help line that you can call to get more information.

Self Help Guidance: https://www.nhs.uk/conditions/stress-anxiety-depression/self-help-therapies/
National Helpline, Free: https://www.samhsa.gov/find-help/national-helpline

I know that @junkartist and @helenfrances have had experience with CBT and/or DBT. I am interested if they can provide any feedback. John, what medicine did you take in the past that caused side effects? Have you discussed with your general physician about CBT self-help?

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Thanks Ginger for the links. The meds I tried were Zoloft (Sertraline) and the side effect was weight gain. In addition, the med was not much help. Tried Abilify and it made me absolutely crazy with anxiety and disorientation. The others I tried I can't remember, probably because they didn't work at all.

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@gingerw

@johneckenrode11 I have also had bouts of depression during my life, and am just now starting to get some new help for it. In addition to a mild anti-depressant, I have had one appt with a psychologist so far. Like you, time and finances have a way of getting in our way to health. I looked up both CBT and DBT differences, and found this article from PsychCentral https://psychcentral.com/lib/whats-the-difference-between-cbt-and-dbt/

From Positive Psychology.com, comes this list of books https://positivepsychology.com/cbt-cognitive-behavioural-therapy-books/

Be gentle on yourself. Remember that any changes take time, sometimes a lot of time! You may not notice any difference at first, and indeed others may see something before you do, whether they say anything, or not. I find that keeping a journal helps me document things i notice about myself, besides allowing me to "let it all out" in written form. There are several ways that people deal with getting back to a healthy mental state. Exercise, art therapy, gardening, writing, medications, therapy, or a combination of different methods.

Will you let me know what you decide to do, and tell me your journey, please?
Ginger

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Thanks again Ginger, and yes I will keep you and the group following this thread posted on what direction I plan to take!

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@buyearly

II firmly believe the only way to "retrain my brain" is to soak it daily in the Word of God. Rise in the morning reading in the Psalms. Digest it during the day by memorizing and repeating verses in your mind replacing depressing thoughts. Go to bed at night thinking on His Word. Keep a Journal of Gratitude of things you are thankful for. Gradually you are retraining your brain with good thinking. By the way, I have been plagued with depression/meds since my early 20's-I'm 70! God's medicine is best!

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Thanks Buyearly for your idea – I'll load up a copy of Psalms online and start in! Much appreciated. Any other books in the Bible that you particularly like?

Liked by swift

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@johneckenrode11

Thanks Buyearly for your idea – I'll load up a copy of Psalms online and start in! Much appreciated. Any other books in the Bible that you particularly like?

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Proverbs are great, too. Most verses are short and easy to memorize. As a matter of fact, the Lord impressed upon me to memorize Proverbs 3:5-6 a couple of years ago and it's amazing how often I repeat it to myself. "Trust in the Lord with all your heart and lean not on your own understanding. Acknowledge Him in all your ways and He will direct you in all your paths." Also the Book of John is a wonderful comfort to learn or reassure you in your salvation in Jesus. God bless you in your journey.

Liked by swift

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@buyearly

II firmly believe the only way to "retrain my brain" is to soak it daily in the Word of God. Rise in the morning reading in the Psalms. Digest it during the day by memorizing and repeating verses in your mind replacing depressing thoughts. Go to bed at night thinking on His Word. Keep a Journal of Gratitude of things you are thankful for. Gradually you are retraining your brain with good thinking. By the way, I have been plagued with depression/meds since my early 20's-I'm 70! God's medicine is best!

Jump to this post

Of all the books in the world, the Bible is the one which helps me the most. As you say, "soak up the word of God". The New Testament is much happier than the Old Testament. I suggest starting with it. Jesus came into the world for a purpose. He came to give us a life more abundantly. If we would do as His word says: "Love one another" how much happier we would all be. Can you imagine everyone in this world loving each other, doing for each other, truly caring how you are, helping you with whatever? Yes, what a wonderful world it would be. If we live on this earth the way we are supposed to, we are offered an eternity in Heaven. I know not everyone doesn't know or doesn't believe. I believe.

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Hello @johneckenrode11 .
If you are still thinking about books that provide information and instructions on Cognitive Behavior Therapy I would highly recommend books by Dr. David Burns. Years ago I read his Feeling Good Handbook. It was very helpful to me in replacing anxiety producing thoughts with healthier thoughts.

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Thanks Teresa, this is very helpful. I will check out David Burns' books.

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@woogie

Of all the books in the world, the Bible is the one which helps me the most. As you say, "soak up the word of God". The New Testament is much happier than the Old Testament. I suggest starting with it. Jesus came into the world for a purpose. He came to give us a life more abundantly. If we would do as His word says: "Love one another" how much happier we would all be. Can you imagine everyone in this world loving each other, doing for each other, truly caring how you are, helping you with whatever? Yes, what a wonderful world it would be. If we live on this earth the way we are supposed to, we are offered an eternity in Heaven. I know not everyone doesn't know or doesn't believe. I believe.

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Thanks Woogie, very helpful. For now I'm going to start in on Psalms from the Old Testament. What are your favorite "feel good" books from the New Testament?

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@johneckenrode11

Thanks Teresa, this is very helpful. I will check out David Burns' books.

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@johneckenrode11 Sounds good, I don't think you will be disappointed! (I also memorized a lot of Bible scripture earlier in my life, but I also needed CBT in order to clean-out the negative/unhealthy thoughts that came from my family of origin.)

If you are comfortable doing so, will you post again after you have had an opportunity to try out CBT?

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