From Depression to Contentment: A Self-Therapy Guide

The advice (while similar to that I have read in articles and books by other therapists) was written in a friendlier, less clinical tone, which makes it much easier to understand. This guide also comes with a set of exercises designed to help you overcome depression in series of steps. For someone who suffers periodic bouts of severe depression, I understand how accomplishing even small steps toward a goal can boost a person's confidence, which makes a person that much more eager to tackle the next step. In addition, the exercises also help the reader develop more positive habits while letting go of the destructive ones. Although the author states that using these exercises can help you eliminate the need for medication, I would strongly suggest using a buddy-system while completing these exercises. I say that, because I know how easy it is to fool ourselves into thinking we're getting better when we're not. And having someone to discuss things with, or at least monitor your progress, could be beneficial. Having said that, I have been working on the exercises and I do believe I'm seeing some results in regard to my perception of the world. I look forward to seeing even more results as I progress through the exercises outlined in this workbook, From Depression to Contentment.

Are you steeped in depression? Feeling sad, but don’t know why? Plunged into a seemingly endless grief? What if you met someone whose greatest joy in life (yes, greatest joy) is to take you gently by the hand and lead you step by step into a lighter place, a life worthy of living? Not a perfect life, of course, filled with eternal joy, but a meaningful one cuddled in contentment—an attainable one, one you can realistically reach. Dr. Bob Rich is a professional psychotherapist who has helped himself as well as numerous clients find their way into better lives. In his lovely little book From Depression to Contentment, he does not send you off to spend thousands of dollars on therapy and fill your cabinet with miracle pills. Nor does he fill your head with theory and Pollyanna-ish positive thinking dogma, admonishing you to ignore what you know to be real and your feelings about it. Nor does he tell you it’s all in your genes and there’s little you can do about it. Instead, he has written a guide book to self-therapy and tells you step by doable step how to fix yourself using tools you already have—and helps you find your own reasons to do it. He speaks from lots of experience and knows that what you’re feeling is valid, and the causes are real. With compassion, love, and wisdom, he teaches you how to abolish self-destructive misery while still acknowledging the truth of your reality. He did it. I did it. You can do it, too. You’ll be glad you did.

Dr Bob Rich earned his doctorate in psychology in 1972 and has worked as an academic, a researcher, an applied scientist, and a counselling psychologist in private practice. He was on the national executive of the College of Counselling Psychologists of the Australian Psychological Society (APS) and subsequently spent three years as a director of the APS. So, when it comes to issues pertaining to mental health, Dr Bob knows what he’s talking about. He also speaks from personal experience, for he readily admits that he lived from depression from infancy. The good news is that he has a wide array of tools to offer to those suffering from various forms of depression to help them treat and manage their depression. Dr Bob’s latest book–he has other published books to his credit as well–is eminently readable, rigorous and, first and foremost, practical. He has much to offer the person who suffering from depression. I, too, suffered from depression for a number of years. Many of the techniques Dr Bob offers in From Depression to Contentment worked for me as well–things such as making changes in one’s diet, the importance of regular exercise, sleep, progressive muscular relaxation, mindfulness meditation, forgiveness, constructive self-talk, guided imagery and social networks. I particularly liked his advice, ‘Whatever depression tells you, do the opposite.’ That reminds me of the metaphysical ‘law of indirectness’–a principle I often refer to on my blog–which advises that we should never attempt to put a thought or problem out of our mind directly but rather let the problem slip from the sphere of conscious analysis. Dr Bob takes that principle a little further and advises that we should do the opposite of what our depression is telling us. That makes perfect sense to me. Indeed, that particular gem of wisdom helped me immeasurably in my own recovery from depression. Dr Bob stresses the importance of developing resilience and tough-mindedness and shows the reader how to develop those important qualities of mind. The book also contains much helpful and practical advice on how to process trauma and deal with relapse. He also discusses and recommends what is known as Acceptance and Commitment Therapy (ACT), which is a transdiagnostic cognitive behavioural therapy that predominantly teaches clients acceptance and mindfulness skills. It is a form of therapy that has been shown to significantly improve primary outcomes. The author refers with consternation to the medicalisation of depression (‘human suffering’) and writes for the most part for the person who seeks a drug-free approach to the treatment of depression. However, at the same time he recognises that there is a place for medication with, for example, bipolar disorder. Dr Bob also refers to the importance of spiritual care. By ‘spiritual,’ he is not referring to ‘religious’ in any formal, organisational sense. On the contrary, the word ‘spiritual’ means non-material or non-physical. The English word ‘spirit’ comes from the Latin spiritus meaning, among other things, breath, breathing, air, inspiration, character, spirit, life, vigour and courage. Spirituality does not require or depend upon notions of supernaturalism or religion. On the contrary, spirituality is all about the development of a healthy mind, emotions and will. The author refers to his own study and application of the teachings of the Buddha but, again, the emphasis is on the application of a naturalistic approach to life and the problem of suffering. After all, Buddhism, in many of its forms, is not a religion, but a system of mental cultivation. We all need healing, for suffering is part of being a human being. Our problems may be physical, emotional or spiritual, or more often than not a combination of those things. Dr Bob’s book contains much helpful advice on the phenomenon of healing at whatever level it may be needed. I feel privileged in commending Dr Bob’s book to anyone who is seeking a practical, self-help guide to the healing of depression.