The Complete Idiot's Guide to Managing Your Moods

by Preston, Psy.D., ABPP, John D.

• ISBN13: 9781592575138
• ISBN10: 1592575137
• Format: Paperback
• Copyright: 2006-11-07
• Publisher: DK Publishing, Inc.

Summary

This book covers an array of strategies and approaches that research firmly supports as effective at managing difficult emotions such as anger, depression, anxiety, and low self-esteem. It includes a host of self-directed approaches as well as professional treatment options. One size doesn't fit all. For many people the combined use of several approaches gives them their best shot at effective coping. Some readers may, for example, be quite open to considering psychiatric medication treatment or psychological counselling, while others will be more comfortable pursuing self-help approaches, such as exercise and cognitive approaches to mood management.

Author Biography

John D. Preston, Psy.D., ABPP, is a professor of psychology at Alliant International University in Sacramento. He has also taught at UC Davis School of Medicine. The author of 15 books, he wrote the Drugs in Psychiatry chapter in The Encyclopedia Americana. He has also won the Mental Health Association-'s President-'s Award and the California Psychological Association-'s Distinguished Contributions to Psychology Award.

Table of Contents

Part 1: Understanding Human Emotions and Moods	1	(70)
How We View Emotions	3	(8)
In the Beginning	5	(1)
So What's This All About? True Grit?	6	(1)
Emotions Can Be Scary, Overwhelming, or Unnerving	7	(1)
Primary and Secondary Emotions	8	(3)
Emotions: Friends or Foes	11	(12)
Why Emotions?	12	(3)
Emotions: A Sixth Sense	12	(1)
Emotions as an Internal Self-Guidance System	13	(1)
Emotions Are Ways of Making Contact with Others	14	(1)
Emotions Convey Personal Values	14	(1)
Some Distressing Emotions Can Actually Reduce Negative Moods	14	(1)
A Multitude of Human Emotions	15	(1)
From a Feeling to a Mood	15	(2)
Judging Versus Understanding	17	(1)
Necessary and Unnecessary Emotional Pain	18	(2)
Are My Emotions Normal and Healthy?	20	(1)
Take an Emotional Inventory	21	(2)
Understanding the Human Mind, the Brain, and Emotions	23	(10)
It's as Easy as 1, 2, 3 (Well, Maybe Not All That Easy)	24	(2)
Sensitivity Set Points	26	(1)
How the Brain Turns on Emotions	26	(2)
Beyond Stimulus-Response: Your Emotional Control	28	(2)
Am I Out of Control? Powerlessness Versus Control	30	(3)
Why Some People Are More Sensitive: Understanding Your Emotional Self	33	(10)
Everyone Is Unique	34	(3)
Genetics and Temperament	34	(2)
Other Types of Temperament	36	(1)
Life in the Womb	37	(2)
Fetal Alcohol and Other Drug Exposure	37	(1)
Exposure to Maternal Stress Hormones	37	(1)
Nutritional and Other Prenatal Factors	38	(1)
Building a Stress-Resistant Brain	39	(4)
Rock-a-Bye Baby	39	(1)
This Is Not Just About Bad Parents	40	(3)
Perceiving Stress: It's Always in the Eye of the Beholder	43	(8)
The Brain's Job Description	44	(4)
Are You Thinking in Your ``Right'' Mind?	44	(1)
Rapid Threat Appraisal	45	(1)
False Alarms and Jumping to Conclusions	46	(2)
The Unconscious Mind	48	(3)
Hiding the Hurt	48	(1)
The Point	49	(2)
Understanding Your ``Emotional Buttons''	51	(12)
Early Experiences: Prelude to Personality	52	(1)
Who Do You Trust?	53	(1)
Core Self-Concepts: Positive and Negative	53	(2)
Softening of Negative Core Beliefs	54	(1)
A Technique for Modifying Negative Core Beliefs	54	(1)
Unshakable Negative Core Beliefs	55	(2)
The Impact of Rigid Negative Beliefs	56	(1)
Can Rigid Core Beliefs Ever Be Changed?	56	(1)
We All Have at Least Some Negative Core Beliefs	57	(3)
Let's Get Personal	57	(1)
Turning Down the Volume on Negative Core Beliefs	58	(2)
Making Sense of Strong Emotional Reactions	60	(3)
When Emotions Overwhelm	63	(8)
Degrees of Emotional Control	64	(2)
Emotional Control: Keeping Emotions at Arm's Length	64	(1)
Getting Defensive: Over-Control	65	(1)
Dyscontrol: An Emotional Meltdown	65	(1)
Zone of Emotional Tolerance	66	(1)
Emotional Thermostats	67	(1)
Neuropsychiatric Disorders	68	(3)
Part 2: Taking Action: First Things First	71	(48)
Biological Factors That Can Affect Negative Moods	73	(8)
Biological Malfunctions and Negative Moods	74	(2)
How a Hormone Can Ruin Your Life	74	(1)
Maybe I'm Not Going Crazy After All	75	(1)
Medical Illness and Tragedy Collide	75	(1)
Getting Yourself Checked Out	76	(3)
If You Already Know That You Have a Diagnosed Medical Condition	76	(1)
An Undiagnosed Medical Condition May Be Causing Your Mood to Change	77	(1)
Taking Inventory of Prescription and Over-the-Counter Medications	77	(2)
Recreational Drugs and Negative Moods	79	(2)
Sleep: The Guardian of the Brain	81	(10)
Sleep: Necessary but Fragile	81	(2)
Sleep Disturbances: The Usual Suspects	83	(1)
Drugs That Ruin Sleep	83	(1)
Caffeine: The Real Sleeper	84	(3)
The Problems Associated with Caffeine	84	(1)
How Much Is Too Much?	85	(2)
Other Common Causes of Sleep Disturbance	87	(1)
Gasping for Breath: Sleep Apnea	87	(2)
Exercise: For Better and For Worse	89	(2)
Potent Solutions for Improving Sleep	91	(10)
Preparing the Body and Mind for Sleep	92	(1)
Calming the Body	93	(2)
Calming Bedtime Snacks	95	(1)
Creating the Right Bedroom Environment	95	(4)
Avoid Evening Conflicts	96	(1)
Communicate Your Stresses	97	(1)
The ``Eyes Have It''	97	(2)
Stabilizing Your Circadian Rhythm	99	(1)
Exercise in Order to Sleep Better	100	(1)
Additional Strategies to Calm the Body and the Mind	101	(12)
The Benefits of Exercise	101	(4)
What Dose of Exercise Works?	102	(1)
Longer-Term Benefits of Exercise	103	(1)
How Exercise Can Strengthen and Repair the Brain	104	(1)
Exercise, Moodiness, and Depression	104	(1)
The Big Hurdle	105	(1)
Relaxation Rocks	105	(1)
You Are What You Eat: Dietary Strategies	105	(3)
Dietary Strategies	106	(1)
Targeting Nervousness, Irritability, and Anxiety	107	(1)
Targeting Fatigue and Low Motivation	107	(1)
Something Fishy Is Going On Here	108	(1)
Combating Fatigue	108	(2)
Catching Some Rays	110	(3)
Over-the-Counter and Herbal Products for Managing Moods	113	(6)
``Natural Products''	114	(1)
OTC Products Effective in Treating Depression	115	(1)
OTC Products That May Be Effective	116	(2)
OTC Products Still Under Investigation	118	(1)
Part 3: Psychological Self-Help Strategies	119	(78)
Common Solutions That Backfire	121	(10)
Emotionally Gritting Your Teeth	122	(3)
Solutions	123	(1)
Validation	124	(1)
Invalidation from the Inside	124	(1)
Opening Up in Privacy: Therapeutic Writing	125	(1)
Shame: The Great Inhibiting Emotion	126	(1)
Substance Use and Abuse	126	(1)
Stinkin' Thinkin'	127	(2)
Do No Harm: Revisited	129	(2)
Keeping a Clear Head and a Realistic Perspective	131	(10)
Loss of Perspective and Distorted Thinking	131	(2)
Danger Everywhere	133	(1)
Let's Take Action	133	(4)
Step 1: Notice Negative Signals	134	(1)
Step 2: Record Your Emotions	134	(1)
Step 3: Reflect	135	(1)
Step 4: Evidence Supporting the Thoughts	135	(1)
Step 5: Be Objective	136	(1)
Step 6: Looking Back	136	(1)
Tyranny of the ``Shoulds''	137	(3)
This, Too, Shall Pass	140	(1)
Combating Shame, Guilt, and Low Self-Esteem	141	(10)
Shame and Guilt	141	(3)
Getting Clear About Your Thoughts and the Facts	142	(1)
Step 1: Get It Down on Paper	142	(1)
Step 2: What's the Evidence?	142	(1)
Step 3: Find Explanations	142	(1)
Step 4: Take Stock	143	(1)
Combating Low Self-Esteem	144	(1)
Getting Clear About What Matters	145	(2)
Step 1: Get Your Ideas Clear	145	(1)
Step 2: Get It on Paper	146	(1)
Step 3: Connect With Your Authentic Self	146	(1)
Step 4: Support Yourself	147	(1)
Step 5: List Your Supporters and Nonsupporters	147	(1)
Developing an Inner Language of Self-Support	147	(2)
More Strategies to Combat Low Self-Esteem	149	(2)
Anger Management	151	(10)
Understanding Anger	151	(3)
Lighting the Fuse	152	(1)
Anger as a Distraction	153	(1)
Anger and Depression	154	(1)
Shades of Red	154	(1)
Anger Management	155	(4)
Anger Escalators	155	(2)
Turning Down the Volume on Anger	157	(1)
Noting the Signs of Escalating Anger	158	(1)
Anger That Hides Hurt or Vulnerability	159	(1)
Owning It	159	(2)
When Life Gets Out of Balance	161	(12)
Koyaanisqatsi	161	(5)
Are You Running Out of Gas?	162	(1)
Taking Stock of Your Life	163	(1)
Who Is In Charge of My Life?	164	(1)
Over-Obligated	165	(1)
Back to the Future	166	(1)
Cultivating Balance and Inner Peace	166	(4)
Thinking Back and Reflecting	168	(1)
Taking Stock of the Moment	168	(1)
Writing in a Diary	169	(1)
Encouraging Yourself with Positive Statements	169	(1)
Getting Positive About Pleasure	170	(3)
Strategies for Managing and Overcoming Very Intense Emotions	173	(8)
When Enough Is Too Much	174	(1)
Rapid Solutions for Tolerating and Managing Intense Emotions	174	(7)
Tears of Relief	175	(1)
Taking a Time Out	175	(1)
The Sixty-Second Reality Check	176	(1)
Countering Catastrophic Thinking	177	(1)
Engaging in Nondestructive Distractions	177	(2)
Riding the Waves of Emotion: Radical Acceptance	179	(1)
Staying Connected	179	(2)
Taking Action in Your Life	181	(8)
Simplifying Your Life	182	(1)
Repairing Damaged Relationships	183	(1)
Learning to Be Assertive	184	(3)
Considering the Risks	185	(1)
Critical Elements in Assertive Action	186	(1)
Back-Up Plans	186	(1)
Accepting What You Cannot Change	187	(2)
The Role of Spirituality in Emotional Coping and Healing	189	(8)
A Common Human Need	190	(1)
The Role of Spirituality and Religion in America	190	(1)
Debate Among Mental Health Professionals	191	(1)
Beliefs	191	(2)
Emotional Conflicts Surrounding Religious Issues	193	(1)
Religious Traditions That Complement Models of Emotional Healing	194	(1)
Existential Suffering	195	(2)
Part 4: Areas of Particular Concern	197	(34)
Loss and Grief	199	(8)
Broken Hearts	199	(3)
Misguided Notions Regarding Grief and Loss	200	(1)
Get On with Your Life!	201	(1)
The Journey of Grief	202	(2)
I Don't Want to Let Go	202	(1)
Time Heals All Wounds?	203	(1)
``Hold on'' Versus ``Letting Go''	203	(1)
Ongoing Connection, Ongoing Love	204	(1)
Complicated Grief Reactions	204	(1)
Other Losses	205	(2)
Exposure to Frightening or Traumatic Events	207	(8)
Trauma: Much More Common Than You Might Think	208	(1)
Healthy, Adaptive Reactions to Traumatic Events	209	(2)
Am I Going Crazy?	210	(1)
Numbed and Spaced Out	210	(1)
Emotional Roller Coaster	211	(1)
Psychological Treatment	212	(1)
Our Post-9-11 World	212	(1)
How to Help	213	(1)
Shattered Assumptions	214	(1)
Courage	214	(1)
To Thine Own Self Be True	215	(8)
Forgetting Who You Really Are	215	(4)
The False Self	216	(1)
Prices Paid for Living Out of a False Self	217	(1)
Discovering the False Self	217	(1)
Am I Living Out of a False Self?	218	(1)
Collapse of the False Self	219	(1)
Finding Your Self	220	(3)
Helping Children Deal With Emotionally Painful Times	223	(8)
Helping Your Children	223	(5)
Truth-Telling	224	(1)
Validating	224	(1)
Holding	225	(1)
Providing Safety	226	(1)
Sharing Your Feelings	226	(1)
Getting Your Children to Open Up to You	227	(1)
Listen, Listen, Listen	227	(1)
Dealing With Nightmares	228	(1)
Upsetting Media	228	(1)
Signs That Your Child May Be Having More Serious Psychological Problems	229	(2)
Part 5: Professional Help in Dealing With Mood Problems	231	(58)
Psychotherapy and Counseling	233	(12)
What Can You Expect During the First Session?	234	(1)
What Actually Happens During Therapy Sessions?	234	(3)
Phase 1: Getting Acquainted and Discussing What Concerns You Most	235	(1)
Phase 2: Finding a Focus	235	(1)
Phase 3: Refocusing or Tuning Into the Problem	235	(1)
Phase 4: Action-Oriented Skills ... Practice, Practice, Practice	236	(1)
Phase 5: Fine Tuning	236	(1)
How Can Talking Help?	237	(4)
Talk That Hurts	237	(1)
Talk That Hides	238	(1)
Talk That Heals	239	(2)
Getting Clear	241	(1)
``The Truth Shall Make You Free''	242	(1)
Specific Psychotherapies for Particular Psychological Problems	243	(1)
Understanding Your Therapist's Credentials	244	(1)
Professional Treatments for Anxiety and Depression	245	(44)
Normal Folks and Serious Disorders	246	(1)
Depression	246	(7)
Major Depression Versus the ``Blues''	247	(1)
A Recurring Illness	248	(1)
Not Everyone Will Understand	248	(1)
Signs and Symptoms of Depression	248	(2)
Biochemical Imbalance	250	(1)
Dysthymia	250	(1)
Hormone-Driven Depressions	251	(1)
Other Hormone-Related Depressions	252	(1)
Atypical Depression	252	(1)
Treatments for Depression	253	(1)
Bipolar Disorders	254	(1)
Anxiety Disorders	255	(5)
Medical Causes of Anxiety	257	(1)
Panic Disorder	257	(2)
Generalized Anxiety Disorder	259	(1)
Obsessive-Compulsive Disorder	259	(1)
Social Anxiety Disorder	260	(1)
Why Treat Anxiety Disorders?	260	(1)
Appendixes
A. Glossary	261	(6)
B. Medical Disorders, Conditions, and Medications That May Cause Mood Symptoms	267	(4)
C. Pleasant Activities	271	(4)
D. Quick Reference Guide to Antidepressant and Antianxiety Medications	275	(10)
E. Self-Help Resources	285	(4)
Index	289