CHAPTER 1

Owner's Manual to This Book

Most people treat the office manual the way they treat a software manual ...nobody ever looks at it.

—James Levine

If you're reading this, chances are you don't feel very happy right now. Becauseof that, I will keep this "owner's manual" chapter short so you get right to theinformation you need.

Besides not feeling very happy, there's probably another reason you are readingthis book: because somewhere inside your body and mind, you genuinely believethere's more in this world for you to do and achieve, but your mood is stoppingyou from doing it. And you are hoping, after everything you have been through,all the books you have seen, and the advice you've read on the web, watched onTV, and heard from friends or family, that this book might actually be helpful.

There's a reason I wrote this book: because my experience with patients tells meyou can use how you are feeling now to eventually move on to be the best youpossible. This book is based on my experience with thousands of patients whowere in the same position as you.

The last thing you need to do right now is to have to wade through a lot ofconfusing pages of medical facts and drug bashing, jump through hoops, and readstories of people who are now well. Instead, you probably want simple solutionsto feeling better that are easy to do and will work quickly. I know because I'vehelped thousands of people just like you.

Don't despair; help is on the way.

The truth is, there are many wonderful books out there about depression, allwith excellent information. In fact, I list some of them in the resourcessection of this book because I believe when people are challenged, it's good togather information from many perspectives as a way to learn from many differentangles. These are all well-meaning books, but they are usually afflicted withone of two issues: either they are too long and include too much for readers whodo not feel well to wade through, or they are missing important details.

My sincere hope and belief is that this book does not fall into either pitfall.This book is designed for people with depression and low mood to be able tofirst use easy steps. Then I will offer more extensive discussion, medicalfacts, and hoops to jump through later on, when you are ready.

One of the major issues I have seen in many of my patients with depressiveillness is the inability to start and complete tasks. When you're depressed, thesimplest tasks become difficult, due to either lack of motivation or physicalsymptoms that are just too great to traverse.

Although depression is a complex condition, this book is designed to make helpas simple as possible. It offers quick and easy steps that a depressed person ora loved one can take to experience fast relief.

First read the short second chapter, which gives the basics for anyone lookingto create a healthier mood. Start implementing as many of these suggestions aspossible. If you do not read any other part of this book, just read chapter 2and try your best to accomplish as many of these steps as possible. These stepswill not be all accomplished in a day, I assure you. But that is just fine—theimportant thing is to get started.

If at all possible, I recommend that you read chapter 2 with a supportive personwho can help you organize your schedule and can check in on your progress. Picksomeone with whom you feel secure. If you do not have someone like that in yourlife right now, that is okay too. You can do it on your own just as well.

Which parts of the book should you read after chapter 2? To figure that out,please read through the following and find the description that best fits you:

For males and females age 15 or older: Read chapters 2 through 6 first. Readchapter 7 if you are taking antidepressant medication. Read the "GenderDifferences" section of chapter 8.

For seniors: Read chapter 2 first. then the "Seniors" section of chapter 8. Ifyou are on medication, read chapter 7. Finally, you can read all the basics inchapters 3 through 6.

For anyone taking medications: Read chapters 2 and 7 first; then follow with therest of the book starting with chapter 3.

Please note that there is a lot of information in this book. Don't worry aboutreading it cover to cover to start; I don't want you to feel overwhelmed. Youcan start slowly and skip to the sections that seem the most useful for you. Youcan do it in parts, a little at a time. Take it at your own pace. You can alsorefer to the site map located at the back of the book. It is a comprehensivelist of all recommended therapies with concise information on when to use them.Feel free to refer to this framework as you traverse the book at whatever speedworks for you.

Remember, you are doing a great job: the fact that you are reading this meansyour brain and body want to be united as one happy being living to your greatestpotential. The fact that you are reading this means you want to be well, andthat is the most important (and often the most difficult) step.

CHAPTER 2

The Fast Lowdown of What to Do: The Top Seven Steps to Healing Depression

We also rejoice in our sufferings, because we know that suffering producesperseverance; perseverance, character; and character, hope.

—Romans 5:3–4

While this book is filled with over 17 years of research and clinicalexperience, this chapter avoids the details of all that, by distilling it downto a quick guide to what really works.

You may not be able to do all the steps I suggest here, but try your best to dowhat you can. Any one of these can help, and the more you do, the better you'llfeel. Later in the book, I'll discuss these steps in more detail as well asoffer other actions you can take to support your well-being even further.

STEP 1: DETERMINE IF YOU SHOULD BE TAKING MEDICATION

It's not safe to discontinue medication without speaking to your doctor first.If you're taking antidepressant medication, even if you don't feel it's helping,it's best to stay on it for now and let your doctor know that you'll be tryingnatural medicines. You can share this book with her to help with that discussionif you'd like.

If you believe your medication...