Miriam Akhtar - Positive Psychology for Overcoming Depression

Praise for this book

You dont need to be depressed to benefit from this book. Its full of realistic techniques to help you flourish and reach your potential in life, whatever your emotional starting point. Its easy to do and a guaranteed way to lift your mood at any point in the day.

Sally Brown, Psychotherapist and Personal Development Coach

A wonderful set of ideas and techniques that can help reduce depression and build happiness. The techniques are simple, engaging, practical and most importantly theyre all based on evidence from the latest positive psychology research, so we know they really work.

Dr Mark Williamson, Director of Action for Happiness

If I was going to buy one book on positive psychology to treat depression, Id choose an author whod been properly trained as a positive psychologist, who knows how to write in an engaging and accessible way, and who understands, first-hand, the challenges of depression. In short, Id choose Miriam.

Dr Phil Hammond, GP, BBC broadcaster and author of Staying Alive: How to Get the Best from the NHS

This book was uplifting and offered many helpful tools for a better understanding of the way my brain can help me when I use the power of positive thought. Being mindful takes practise but this book puts us in the driving seat and gives us the understanding needed to methodically change our perceptions of the world. What is so clear is that its not just our environment or our experiences that make us feel sad or weak ... its what we think about them.

Caryn Franklin MBE, Fashion and Identity Commentator, Professor at Kingston School of Art

This book is a joy. Miriam Akhtar clearly demonstrates that positive psychology is both practical and effective in supporting people to recover their wellbeing.

Amanda Williamson, Director of POW (Positive Opportunities for Wellbeing)

The first to apply positive psychology solutions to depression, Miriams book is clear, engaging, enlightening and really brings positive psychology to life.

Dr Ilona Boniwell, Programme Leader, MSc in Applied Positive Psychology, Anglia Ruskin University

Miriam Akhtar has written a very credible depression treatment manual, based on the principles of positive psychology. I am sure that this book will go on to become one of the few classics in this field Highly recommended!

Professor Jerome Carson, Clinical Psychologist

Miriam Akhtar introduces a major breakthrough in the treatment of depression.

Dr Chris Johnstone, medical doctor and resilience specialist

This very readable and thoroughly sensible book will help people to manage their thinking and their lifestyle so that they reduce their current depression and reduce the risk of future distress.

Professor Neil Frude, Consultant Clinical Psychologist and founder of the Books on Prescription scheme

Dedicated to all those who have ever been visited
by the black dog. You are not alone.

Also by Miriam Akhtar

What is Post-Traumatic Growth?
The Happiness Training Plan audio programme
www.happinesstrainingplan.com

PUBLISHERS NOTE

The information in this book is not intended as a substitute for professional medical advice and treatment. Watkins Publishing, or any other persons who have been involved in working on this publication, cannot accept responsibility for any illness or injuries incurred as a result of following the information or therapeutic techniques contained in this book.

POSITIVE
PSYCHOLOGY

for Overcoming
Depression

Self-help Strategies to
Build Strength, Resilience
and Sustainable Happiness

MIRIAM AKHTAR, MAPP

First published 2012.
This revised edition first published in the UK and USA 2018 by
Watkins, an imprint of Watkins Media Limited
19 Cecil Court
London WC2N 4EZ

Text copyright Miriam Akhtar 2012, 2018

Miriam Akhtar has asserted her right under the Copyright, Designs and Patents Act 1988 to be identified as the author of this work.

All rights reserved.
No part of this book may be reproduced or utilized in any form or by any means, electronic or mechanical, without prior permission in writing from the Publishers.

1 3 5 7 9 10 8 6 4 2

Designed and typeset by Clare Thorpe

Printed and bound in the United Kingdom

A CIP record for this book is available from the British Library

ISBN: 978-1-78678-146-8

www.watkinspublishing.com

Contents

Foreword

Medicine is far too obsessed with what makes us sick, and not nearly interested enough in what keeps us well. Working as a doctor is like camping beside a river. People float downstream and we dive deeper and deeper to pull out those who are sicker and sicker. And were so busy and exhausted that no one has time to wander upstream and look at whats pushing people in. Depression is one of the biggest challenges facing us and the treatment desperately needs to move upstream. Everyone whos suffered from depression knows that tablets alone arent the solution. But what is?

You will find the answer in this superb book. Positive psychology focuses on the science of what keeps us mentally healthy and happy. The beauty of this approach, as both a treatment for and preventative of depression, is that its easy to understand, makes intuitive sense and most importantly theres solid scientific evidence to show that it works. It isnt happy-clappy psychobabble but is based on properly researched techniques and mindsets that can keep depression at bay.

In a nutshell, the research shows that if you focus on positive aspects of your life, this can reduce the negative emotions and feelings. I drag myself out of the doldrums with music, books, films, family and walks with the snout of a damp Labrador against my thigh. Modest pleasures, connecting with others and having a sense of meaning and purpose seem to keep me away from the Prozac. It was only when I read this book that I realized a lot of the things I instinctively do to stay positive have been proven to work and yet I rarely discuss them with patients. But I will now.

Ive met lots of people with depression over the years, many of whom have been greatly helped by medication, at least in the short term, but all of whom are looking for ways to help themselves. As a family doctor, I have ten minutes (or six by the time the double-buggy is in and out the door) for each consultation and theres never enough time to go into any depth as to what might help my patient be happier and more resilient. This book, however, explores these questions in detail, and with sensitivity, and deserves to become a good friend to anyone who wants to improve their mental health. The question then is whether you can learn the benefits of positive psychology from a book, or whether you have to shell out for a happiness coach or therapist?

My advice is to give this book a go. If I were going to buy one book on positive psychology to treat depression, Id choose an author who has been properly trained as a positive psychologist, who knows how to write in an engaging and accessible way, and who understands, first-hand, the challenges of depression. In short, Id choose Miriam. And if she went into every classroom in the country and taught children how to be resilient, happy and humane, Id be pulling far fewer bodies out of the river later in life.