Out of the Blue: Six Non-Medication Ways to Relieve Depression (Norton Professional Books) (24 page)

Porges, S. W. (2007). The polyvagal perspective.
Biological Psychology, 74,
116–143.

Pratt, L. A., Brody, D. J., & Gu, Q. (2011, October).
Antidepressant use in persons aged 12 and over: United States, 2005–2008
(NCHS Data Brief No. 76). Retrieved from http://www.cdc.gov/nchs/data/databriefs/db76.htm

Putnam, R. (2001).
Bowling alone: The collapse and revival of American community.
New York, NY: Simon and Schuster.

Ratey, John. (2008).
Spark: The revolutionary new science of exercise and the brain
. New York, NY: Little, Brown.

Robbins, T. (1971).
Another roadside attraction.
New York, NY: Bantam/Dell.

Ruso-Neustadt, A. A., Alejandre, H., Garcia, C., Ivy, A. S., & Chen, M. J. (2004). Hippocampal brain-derived neurotrophic factor expression following treatment with reboxetine, citalopram, and physical exercise.
Neuropsychopharmacology, 29
(12): 2189–2199.

Russoniello, C., O’Brien, K., Zirnov, E., Fish, M., & Pougatchev, V. (2009). The efficacy of prescribed casual video games in reducing clinical depression and anxiety.
Journal of Cyber-Therapy and Rehabilitation, 2
(1): 53–66.

Sackeim, H. A., Rush, A. J., George, M. S., Marangell, L. B., Husain, M. M., Nahas, Z., . . . Goodman, R. R. (2001). vagus nerve stimulation (VNS) for treatment-resistant depression: Efficacy, side effects, and predictors of outcome.
Neuropsychopharmacology, 25
: 713–728.

Schwarz, N., & Bless, H. (1991). Happy and mindless, but sad and smart? The impact of affective states on analytic reasoning. In J. P. Forgas (Ed.),
Emotion and social judgments
(pp. 55–71). Elmsford, NY: Pergamon Press.

Seligman, M. E. P. (2002).
Authentic happiness
. New York, NY: Free Press.

Seligman, M., Stern, T., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions.
American Psychologist, 60
: 410–421.

Sen, S., Duman, R., & Sanacora, G. (2008). Serum BDNF, depression, and anti-depressant medications: Meta-analyses and implications.
Biological Psychiatry, 64
: 527–532.

Shelton, R., & Miller, A. (2001). Inflammation in depression: Is adiposity a cause?
Dialogues in Clinical Neuroscience,
13
(1):41–53.

Shenk, J. W. (2005).
Lincoln’s melancholy: How depression challenged a president and fueled his greatness
. Boston, MA: Houghton Mifflin.

Sin, N., & Lyubomyski, S. (2009). Enhancing well-being and alleviating depression with positive psychology interventions: A practice-friendly meta-analysis.
Journal of Clinical Psychology
, Session 65: 467–487.

Sinyor, M., Schaffer, A., & Levitt, A. (2010). The Sequenced Treatment Alternatives to Relieve Depression (STAR*D) trial: A review.
Canadian Journal of Psychiatry,
55
(3): 126–135.

Solomon, A. (2001, November 16). Interview on
Fresh Air
from WHYY
. Retrieved from http://www.npr.org/templates/story/story.php?storyId=1133330

Solomon, A. 2002.
The noonday demon.
New York, NY: Scribner.

Styron, William. (2008).
Darkness visible: A memoir of madness.
New York, NY: Modern Library.

Teasdale, J. D., Segal, Z. V., Williams, J. M. G., Ridgeway, V., Lau, M., & Soulsby, J. (2000). Reducing risk of recurrence of major depression using Mindfulness-Based Cognitive Therapy.
Journal of Consulting and Clinical Psychology, 68,
615–623.

Teasdale, J. D., Segal, Z. V., Williams, J. M., Ridgeway, V. A., Soulsby, J. M., & Lau, M. A. (2000). Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy.
Journal of Consulting and Clinical Psychology, 68
(4):615–623.

Teasdale, J. D., Moore, R. G., Hayhurst, H., Pope, M., Williams, S., & Segal, Z. V. (2002). Metacognitive awareness and prevention of relapse in depression: Empirical evidence.
Journal of Consulting and Clinical Psychology, 70
(2):275–287.

Thakker-Varia, S., Krol, J. J., Nettleton, J., Bilimoria, P. M., Bangasser, D. A., Shors, T. J., . . . Alder, J. (2007). The neuropeptide VGF produces antidepressant-like behavioral effects and enhances proliferation in the hippocampus.
Journal of Neuroscience, 27
: 12156–12167.

Treneman, A. (2003, June 20). J.K. Rowling, the interview.
The Times (UK)
. Retrieved from http://www.thetimes.co.uk/tto/life/article1717401.ece

Trivedi, M. H., Greer, T. L., Grannemann, B. D., Chambliss, H. O., & Jordan, A. (2006). Exercise as an augmentation strategy for treatment of major depression.
Journal of Psychiatric Practice, 12
(4): 205–213.

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments.
Journal of Environmental Psychology, 11
(3), 201.

Walsh, B. T. , Seidman, S. N., Sysko, R., & Gould, M. (2002). Placebo response in studies of major depression: Variable, substantial and growing.
Journal of the American Medical Association, 287
: 1840–1847.

Warren, R. (2002). The purpose-driven life: What on Earth am I here for? Grand Rapids, MI: Zondervan.

Wega, W., & Rimbaut, R. (1991). Ethnic minorities and mental health.
Annual Review of Sociology, 7
: 351–383.

Weil, S. (2009).
Waiting for God.
New York, NY: Harper Perennial.

Williams, M., Teasdale, J., Segal, Z., & Kabat-Zinn, J. (2007).
The mindful way through depression: Freeing yourself from chronic unhappiness.
New York, NY: Guilford.

Wium-Andersen, M. K., Ørsted, D. D., Fallgaard Nielsen, S., & Grønne Nordestgaard, B. (2013). Elevated C-reactive protein levels, psychological distress, and depression in 73,131 individuals.
JAMA Psychiatry, 70
(2): 176–184.

Wolinsky, F. D., Mahncke, H. W., Weq, M. W., Martin, R., Unverzaqt, F. W., Ball, K. K., . . . Tennstedt, S. L. (2009). The ACTIVE cognitive training interventions and the onset of and recovery from suspected clinical depression.
Journals of Gerontology, Series B: Psychological Sciences and Social Sciences, 64B
(5): 577–585.

Woodman, M. (1985).
The pregnant virgin: A process of psychological transformation.
Toronto, Canada:
Inner City Books.

World Health Organization. (2011). Mental Health Atlas 2011. Geneva, Switzerland: Author. Retrieved from http://whqlibdoc.who.int/publications/2011/9799241564359_eng.pdf

Yost, J. H., & Weary, G. (1996). Depression and the correspondent inference bias: Evidence for more effortful cognitive processing.
Personality and Social Psychology Bulletin, 22,
192–200.

Zarate, C. A., Jr., Matthews, D., Ibrahim, L., Franco Chaves, J., Marquardt, C., Ukoh, I., . . . Luckenbaugh, D. A. (2012, December 1). A randomized trial of a low-trapping nonselective N-methyl-D-aspartate channel blocker in major depression.
Biological Psychiatry
. Retrieved from http://www.biologicalpsychiatryjournal.com/article/S0006-3223(12)00941-9/abstract

ACKNOWLEDGMENTS

To Essra Mohawk, whose words and music gave me something to hold on to during my darkest hours; what a gift you have and what a gift you gave me.

To Mary Balch, who talked me out of doing myself in. Your kindness and caring has never been forgotten, even though we lost touch many years ago. I hope you are happy and have had a good life. You built up a lot of good karma when you helped save my life. I hope it comes back to you in this life or the next.

To Deborah Malmud, who suggested I write this book. It was long overdue and on my bucket list. It takes a lot to stir me from my torpor and commit to writing another book these days, and your suggestion came at just the right time and in the right way. Thank you for your unwavering support and your kind guidance in so many of our joint book projects.

INDEX

Page numbers listed correspond to the print edition of this book. You can use your device’s search function to locate particular terms in the text.

accountability for actions, depressed persons and, 148–49

acknowledgment

invalidation
vs.,
143

for those who are depressed, 142–43

Acknowledgment and Possibility techniques

background for, 27–30

combining, 33–34

from global to partial reflections, 31–32

reflect in the past tense, 30–31

validating perceptions but not unchanging truth or reality, 32–33

ACTIVE study, brain-training exercises on computer and, 189

adipokines, 218

adiposity, depression and, 218

Adler, A., 154

adolescents with depression, SPARX game for, 215

Advanced Cognitive Training for Independent and Vital Elderly.
see
ACTIVE study

aerobic exercise

growth hormones and, 184

recommendations for, 197

see also
exercise

Alcoholics Anonymous, 13, 14, 128

animals, connections to, 121, 122–23, 125, 140

Another Roadside Attraction
(Robbins), 130–31

antidepressants, 182

BDNF levels and, 187

brain growth and, 186, 236

dopamine levels and, 185–86

mindfulness studies and, 85–86

myth related to, 15–16

newer, with fewer side effects, 220

placebo effect and, 9–10, 186

SMILE study and, 189–91

anxiety disorders

depressive disorders co-occurring with, 6

SuperBetter game and, 215

weight loss and, 82–84

appetite, depression and changes in, 4

apposition of opposites, 41–42

Arbus, D., 132

art

connection through, encouraging, 132

expression through, sample therapy dialogue, 134–35

self-connections through, finding, 117

arthritis, inflammation and, 217

asthma, SuperBetter game and, 215

auditory cortex, musicians and amount of gray matter in, 184

Authentic Self, 116

autoimmune disease, SuperBetter game and, 215

AZD6765, 221

Bad Guys, in SuperBetter game, 214

BDNF.
see
brain-derived neurotrophic factor (BDNF)

Beatles, 133

Being, The, change work and, 57–59

bereavement, 5

biochemistry, depression and, 9–11, 12, 186

bipolar disorder, 8, 17

bird song, brain cell growth and, 183

blaming yourself, stopping, 231–32

Blumenthal, J., 189

body, connecting to, 119–21

bone strength, exercise and, 197

brain atrophy, pattern changes for countering, 56

brain-derived neurotrophic factor (BDNF), 184, 187

brain grooving

changing, 79–80, 233

defined, 22

ruts
vs.
graves and, 200–202

undoing depression and, 51

brain growth, restarting (strategy # 6), 177–202, 228

buddy system, 195

electroconvulsive therapy (ECT), 198–200

exercise linked to motivation, 196

exercise recommendations, 196–97, 235–36

gamifying exercise, 196

neuroatrophy/neurogenesis hypothesis of depression, 181–92

overexercising, cautionary note, 192–93

solution-oriented method, 194–95

walking sessions, 193–94

brain growth, throughout life span, 183

brain lesions, untreated depression and, 12, 177, 182

brain plasticity, 189

depression and, 16

doing different things and, 80

good and bad news about, 200

Brain That Changes Itself, The
(Doidge), 178, 180

Buber, M., 122

Buck
(film), 133

Buddhism, mindfulness rooted in, 85

buddy system, exercise and, 195

Burroughs, W., 158

Cambodia

post-depression thriving for survivors of Killing Fields in, 223–26

post-Pol Pot, forward-looking survivors of, 156–57

Campbell, J., 107

cancer, inflammation and, 217, 218

cardiovascular disease, inflammation and, 218

challenging isolation and strengthening connections (strategy # 4), 113–51, 228

disconnection, isolation, and three realms of connection, 113–15

interpersonal connections, 121–29

living with and caring for those who are depressed, 142–51

personal connections, 115–21

rituals of connection, 140–42

transpersonal connections, 129–40

change work

The Being and, 57–59

The Context and, 57, 66–69

The Doing and, 57, 59–62, 69, 78

The Viewing and, 57, 62–66, 69, 78

Chartier, E., 18

chemokines, 218

chemotherapy, SuperBetter game and, 215

church attendance

decline in, 127

as ritual of connection, 141

cognitive behavioral treatment, 2

Combs, G., 96

community, connection to, 126–29

compassion, 105, 140, 232

for depressed persons, 143–44

Post-Depression Thriving and, 207, 208–9, 211, 225

recovery from depression and, 111

valuing depression and, 100

see also
self-compassion

computer, ACTIVE study and brain-training exercises on, 189

connections

discovering, sample dialogue for, 118–19

encouraging, 234

human need for, 114

interpersonal,
see
interpersonal connections

online, 222

personal,
see
personal connections

Post-Depression Thriving and, 207–8, 211, 225

rituals of, 140–42

transpersonal,
see
transpersonal connections

Conquering Depression and Anxiety Through Exercise
(Johnsgard), 180