6 Self-Help Books for Depression Recommended by Experts
There are many, many self-help books for depression around these days, but which ones do experts recommend and which ones work? Liz Anderson from the University of Bristol and colleagues examined the use of self-help books for treating depression (Anderson et al., 2005). They found six books that were recommended by experts, although only one book had evidence for its effectiveness.
1. Feeling Good
This self-help book for depression has been evaluated in a number of randomised controlled trials, although small ones (Anderson et al., 2005). The book itself is rooted in cognitive-behavioural therapy (CBT), currently one of the most successful methods psychologists have for treating depression. Broadly speaking, CBT tries to identify problematic thought processes, then uses mental activities designed to modify them.
Six studies have evaluated the use of this book in treating mild depression and overall they have showed it can be an effective treatment.
2. Control Your Depression
Like 'Feeling Good', this book is also based on cognitive-behavioural therapy. It has been evaluated in two studies, but neither of these found strong evidence for its effectiveness. This doesn't necessarily mean the book isn't useful, just that these studies failed to find an effect. The fact that it has been used in these two studies, however, underlines the fact that experienced clinicians believe it can be beneficial.
3. Mind Over Mood
While this book hasn't been evaluated in any randomised controlled trials, it is frequently recommended by experienced clinicians. Like the two previous books it is also based on cognitive-behavioural therapy and contains a large number of exercises and worksheets (cognitive-behavioural therapists love to dole out homework!)
4. Overcoming Depression and Low Mood: A Five Areas Approach
Again, this one also uses a cognitive-behavioural approach and is also frequently recommended by clinicians, although studies have yet to be carried out into its effectiveness.
5. Climbing out of Depression
Unlike the previous four books, this one isn't based around CBT. Instead it uses a psychodynamic approach. This focuses on understanding, reflection and contemplation. Again there's currently no evidence from randomised controlled trials, but this book is recommended by organisations like the Mental Health Foundation, MIND and the Depression Alliance.
6. Depression: The Way Out of Your Prison
This book falls into the same category as 'Climbing out of Depression', it is based on a psychodynamic approach, hasn't been formally evaluated but is recommended by depression organisations.
CBT or psychodynamic?
One of the main questions when choosing a self-help book is the psychological theory on which it is based. The six books recommended here fall into two categories: CBT and psychodynamic. Some people prefer the hands-on practical activities used in CBT, others prefer the more reflective techniques used in the psychodynamic approach.
Of course, there are books using many other types of approaches to depression, but CBT and the psychodynamic approach are two theories which have a large evidence base for their effectiveness in conventional face-to-face psychotherapy.
Note
Bear in mind that studies on bibliotherapy are at an early stage. The ones that exist have only examined a few of the books available, and generally these books are only for mild depression.
» Discover more articles in this series on the new science of happiness.
[Image credit: jillhudgins]
References
Anderson, L., Lewis, G., Araya, R., Elgie, R., Harrison, G., Proudfoot, J., et al. (2005). Self-help books for depression: how can practitioners and patients make the right choice. British Journal of General Practice, 55, 387-392.
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I have lived with my depression for years. I've tried pills, but really, the only thing that works is books.
I recently bought this book called I.M.Heart. Since reading this book, I've learned to open my heart, live with less anger (a daily challenge for me) and learn to boost up my self confidence. This book is about feelings – being aware of them, accepting them and working with them.
The only book that has helped me is called "Conditioned Reflex Therapy", by Andrew Salter. It is also listed by bloger Blair Warren, as one of the best self help books that he has read.
It's for people that tend to hold their feelings in, which he calls being inhibitory. Its full of case studies, and he treats all sorts of emotional problems with his method.
You can read a large part of the book on "Google Books". The book is written for therapists, but you can skip the technical parts if you like. The first edition came out in 1949, and it was last published in 2001.
You can find cheap used copies at AbeBooks.com.
I have found the book, "The Mindful Way Through Depression" to be incredibly helpful in my struggle with depression and low moods. It presents a type of therapy similar to CBT, but it is called, Mindfulness-Based-Cognitive-Therapy (MBCT). This book has opened my perspective on how depression operates, how the mind operates, and how to free yourself from it. I recommend it to everyone.
apropos to Michael's comment, I was a little surprised to find all 6 books were from the western euro-american perspective. Part of the problem may be the seeming requirement to have the keyword 'depression' in the abstract as this may be a specifically western condition, or an idiosyncratic western terminology, and thus the non-Judeo-Christian angled books by eminent Asian, Indian or African psychologists may have been innocently overlooked.
In view of that, and to turn on Michael's use of the Buddhist 'mindfulness' keyword, I wonder, did the authors considered the mountain of works by Japan's Morita Masetake or any of the many self-help books based on his principles, such as those of David Reynolds or Gregg Krech?
I'm questioning what measurement was done to determine which books are more effective. Reading is a subjective thing; i don't think depression is a one-book-fits-all condition.
Otherwise my query is that there are so many books. I don't claim to be an expert, though I do have experience battling depression, but there's only so much you can say after a point before books about the same subject start repeating each other.
So I'm a skeptic. It's a healthy process to be skeptic especially if i plan to spend money on one of the ten million self-help books in the world about such a popular subject( who knows what the credentials of all these wise writers of self help books are?)
That said, I'm glad that there's an effort to decrease the stigmatism and wrong assumptions so many have about depression. I commend the writers of these self help books for that and withhold judgement as i haven't read any of the books listed.
The authors of the article forgot Albert Ellis. REBT (rational emotive behavioral therapy) is the crack cocaine of CBT . The Feeling Good book is mostly a paraphrase of Ellis's 65 books. While Burns uses the 10 cognitive distortions Ellis has made it much more simple and effective with tools such as the self help form found here: http://www.rebtnetwork.org/library/shf.html
I wish you all much appropriate negative emotions!
I've never heard of books studied as effective therapy tools. How was it measured? Interesting. I have enjoyed Dr. John Demartini's books, Breakthrough Experience & The Riches Within. Inspirational and down to earth.
http://www.booksbuildbridges.com
When you're in the depths of despair it's very hard to concentrate on anything for a long time, let alone reading. You can dip in and out of books that help you to learn you're not mad, and that you shouldn't beat yourself up for feeling depressed, but that's about all you can manage. One of the best books when you're in this position is Tim Cantopher's Depressive Illness: The Curse of the Strong. You can pick it up, read for 5 minutes,put it down, then pick it up again. When you've turned the corner, reading (especially shared reading) is intensely therapeutic in conjunction with more mainstream therapy. A combination of the better self-help books plus literature about depression, especially auto-biographies of other depressed people, is good, and helps you to feel less alone. When I went into the Priory I couldn't read the sign on the toilet door, let alone a book, but slowly I came round. I also learned to write. The experience led to the publication of my first book Castle in the Clouds (www.monicajanssens.com), based on my experience, out in June. Let's face it, 1 in 4 of us now suffer depression so we need all the help we can get.
Monica
Thank you
It is very comforting to have these books reviewed by professionals for their effectiveness. I personally read a lot of motivational and self help books and would be curious to see if any of them are proven to be effective.