Mastering Depression and Living the Life You Were Meant to Live

If you're looking for the book that will help you stop feeling like crap, you've found it. I wrote it because

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Mastering Depression and Living the Life You Were Meant to Live

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  • The book that will help you stop feeling like crap, you've found it, Mastering Depression

Table of contents :
 

Table of Contents

Prologue: You Can Change

Chapter One: Action

Chapter Two: Crushing Haunting Thoughts

Remembrance of Things Past and Things Yet to Come

The Seeds of Our Discontent

Full Circles of Pain

My Mantra

Exercise: Crafting Your Own Mantra

The Six Simple Rules of Mantras

A Game Mantra

A Simple Example

Stopping the Broken Loop

Chapter Three: You Have No Idea How to Breathe

Exercise: Box Breathing

Chapter Four: The Killer Inside Me

The Nature of the Tormentor

Weapons of the Tormentor

Perfectionism

Name-Calling, Global Put-Downs, and Absolutes

Imagery and Highlight Reels

Should/Could/Would

Horriblizing/Catastrophizing

Projection

Chaining

Why Is the Tormentor There?

What Didn’t Work and What Did

Exercise: The Best Friend Inside You

Exercise Follow-Up

Chapter Five: A Realistic Picture of You

Exercise: Pictures of You

Exercise Part One

Example Exercise

1.Physical Appearance

2.Personality

3.Mental Functioning

4.Emotional Landscape

5.Performance at Work/School

6.Performance on Everyday Tasks

7.Friendships

8.How Other People See You

9.Love Relationships

10.Sexuality

Exercise Part Two

1.Physical Appearance

2.Personality

3.Mental Functioning

4.Emotional Landscape

5.Performance at Work/School

6.Performance on Everyday Tasks

7.Friendships

8.How Other People See You

9.Love Relationships

10.Sexuality

The Fault in Our Stars

Exercise Part Three

The Revised List

Exercise Part Four: Building on Your Strengths

Exercise Part Five

A Time to Reflect

Chapter Six: Reinforcement Learning

Exercise: Crafting Your Own Affirmation

Chapter Seven: Flow

What Makes an Activity a Flow Activity?

The Seven Keys to Flow

Exercise: Picking a Flow Activity for Yourself

Flow as Lifestyle

Chapter Eight: Do Cool Shit

Trying New Things in a New Way

Finding Fun and Adventure on the Road and at Home

Step One: Release Expectations

Step Two: Learn Your Lessons

Exercise: Finding Adventure

Part One: Exploring Your Own Ideas

Part Two: Leveling Up

Part Three: AirBnB Experiences

Breaking the Cycle

Chapter Nine: Mastering Depression Diet

Which Diet Do I Pick?

What to Eat

Avoiding Processed Foods and Additives

Forget Perfection

Being Less Wrong

Longevity Versus Weight Loss

Start Where You’re At

Eating Like Okinawans

Kicking Bad Food Habits

Economic Arguments Against Healthy Eating

Just Because You Walked into Whole Foods Does Not Make You Healthy

Plan for When Your Willpower Is Weak

Listen to Your Body

Early Warning Signs of Disease

Exercise: Healthy Eating Now

Follow-Up Exercise:

The Common Sense Diet

Chapter Ten: It’s Okay to Feel Bad Sometimes

Exercise: Embracing Negative Emotions

Bonus Follow-Up Exercise: A Day of Self-Care

Bonus Follow-Up Exercise: Make It Regular

The Way Out Is Through

Chapter Eleven: Don’t Be Afraid to Suck

Adventures in Unawareness

Exercise: Learning to Suck

Exercise: Part Two

Exercise: Part Three

The Mountain Is the Way

Chapter Twelve: Asking for What You Want

The Threefold Path

Exercise: What Do You Want?

Work

Relationships

Friendships

Health

Money

Experiences

Sexuality

Exercise Part Two: Refining Your Dreams

Exercise Part Three: Your Nightly Request to the Universe

Chapter Thirteen: Asking for What You Want from Other People

Aggression and the Way of Rage

Beliefs and Emotions Behind Aggressive Behavior

Where Aggression Leads You

Passive

Beliefs and Emotions that Drive Passive Behavior

Where Passivity Leads You

Passive Aggressive

Beliefs and Emotions that Create Passive Aggression

Where Passive Aggressive Leads You

Why These Styles Fail

My Story

Assertiveness

Why Aren’t You Assertive Already?

Fear.

Breaking the Loop

Exercise: Getting Assertive

Exercise Part Two: Facing the Fear

More and More Assertive Each Day

Chapter Fourteen: The Power of No

Opting Out

Something’s Got to Give

Trimming the Fat

Saying Goodbye

Planning for a Rainy Day

Exercise: Planning for Depression

Exercise Part One: What Really Needs to Happen Today?

Exercise Part Two: Estimating How Long Things Really Take

Exercise Part Three: Doing the Basics on the Hardest Days of All

Day to Day to Day

Chapter Fifteen: Mastering Relationships and Love

50 Shades of Gray

Out of Purgatory

The Broken Template Society

Recognizing Good and Bad Relationships

Spirited Away

Emotional Balance

A Meeting of the Minds

Better Living Through Chemistry

The Five Keys to Better Relationships

Exercise: Understanding Your Relationships

Chapter Sixteen: The Cave You Fear to Enter

The Guiding Light

The Ministry of Sleep

Where You Fear to Tread

Action

The Path of Fear

Put that Boulder Down

Exercise: The Final Summit

Notes

Chapter Two: Crushing Haunting Thoughts

Chapter Three: You Have No Idea How to Breathe

Chapter Four: The Killer Inside Me

Chapter Five: A Realistic Picture of You

Chapter Six: Reinforcement Learning

Chapter Seven: Flow

Chapter Eight: Do Cool Shit

Chapter Nine: Mastering Depression Diet

Chapter Twelve: Asking for What You Want

Chapter Fifteen: Mastering Love and Relationships

Chapter Sixteen: The Cave You Fear to Enter

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