If you have seasonal affective disorder (SAD), take heart. A range of effective treatments and preventive measures can help you feel healthy and productive, even on the darkest days. Yet when depression kicks in, it's tough to mobilize yourself to find and use the information you need to feel better. That's where this skillfully crafted workbook comes in. Leading SAD expert Dr. Norman E. Rosenthal guides you step by step to: *Record your symptoms, such as low moods, fatigue, sleep problems, and food cravings. *Gain awareness of your seasonal patterns--to anticipate problems before they arise. *Determine which remedies to try, including light therapy, meditation, lifestyle changes, antidepressants, and psychotherapy. *Keep track of what works and how long it takes for symptoms to improve. *Spend your high-energy months equipping yourself for the times when energy is low. By working through the book's simple checklists and fill-in-the-blank forms (you can download and print additional copies as needed), you'll create your own blueprint for greater well-being all year long. Let there be light! See also Dr. Rosenthal's Winter Blues, Fourth Edition, which provides a comprehensive overview of SAD and its treatment.

Seasonal affective disorder (SAD) affects a significant number of individuals, with an even greater percentage of population suffering from a milder version of the "winter blues." Cognitive-behavioral therapy (CBT) has long been recognized as an effective treatment for depression and now there is evidence that CBT can also benefit those with SAD. The group program outlined in this therapist guide tailors CBT for depression to the special needs of the SAD population. It can be easily adapted for use in individual therapy, as well as be combined with light therapy. This therapist guide details twelve sessions to be completed over a six-week period. It gives step-by-step instruction for session activities and discussion. SAD-specific examples, sample dialogues, and diagrams help illustrate the points to be covered. Participants are provided with psychoeducation to further their understanding and awareness of SAD. They learn techniques to reduce symptoms, such as pleasant activity scheduling and cognitive restructuring. By increasing the amount of pleasant activities and changing thoughts and beliefs to be more adaptive, participants reverse the downward spiral of inactivity, negative thoughts and beliefs, and depressed mood. Relapse prevention helps participants maintain their gains and prepare for future winter seasons. With proven CBT techniques and a strong focus on SAD, this guide is a valuable addition to the clinician's toolbox. A chapter on group logistics and an appendix with fidelity checklists will assist clinicians in successfully implementing the program. Home practice is an important part of the program and the corresponding workbook includes forms for each session. TreatmentsThatWorkTM represents the gold standard of behavioral healthcare interventions! · All programs have been rigorously tested in clinical trials and are backed by years of research · A prestigious scientific advisory board, led by series Editor-In-Chief David H. Barlow, reviews and evaluates each intervention to ensure that it meets the highest standard of evidence so you can be confident that you are using the most effective treatment available to date · Our books are reliable and effective and make it easy for you to provide your clients with the best care available · Our corresponding workbooks contain psychoeducational information, forms and worksheets, and homework assignments to keep clients engaged and motivated · A companion website (www.oup.com/us/ttw) offers downloadable clinical tools and helpful resources · Continuing Education (CE) Credits are now available on select titles in collaboration with PsychoEducational Resources, Inc. (PER)

Seasonal affective disorder: what it is and how to overcome it.

Difficult and traumatic life experiences affect our lives in unexpected ways and can even change the way we sleep. In fact, up to 75 percent of all people who have experienced abuse, violence, or traumatic incidents have sleeping problems after these events, even after all other trauma-related symptoms have diminished. If you've experienced these problems for yourself, The Post-Traumatic Insomnia Workbook is for you. This workbook is based in cognitive behavioral therapy, a powerful approach that has been proven to be more effective over the long run than sleeping pills. Included are easy tips and techniques you can start doing right away to help you sleep better. You'll learn a variety of relaxation and sleep-scheduling skills that will help you put an end to broken sleep, the need to stay on high alert throughout the night, and sleep-sabotaging habits you may have developed. Why spend another night lying awake? Find the root cause of your restless nights and rediscover peaceful sleep. This workbook will help you:•Understand what's keeping you awake at night•De-stress your bedroom and create a safe space for sleep•Learn powerful relaxation techniques for calming your body and mind before bed•Cope with trauma-related nightmares

Despite what you might have been told, the feelings of sadness and hopelessness you may be struggling with are probably not "just a phase" or "something you'll grow out of." As many as 20 percent of people your age have symptoms of serious depression, yet many teens and even many adults don't recognize the signs. Only half of depressed teens get the help they need to overcome these feelings. If you're feeling depressed, this workbook offers things you can do, both on your own and with a counselor, to feel better.

The one thing all northwesterners can agree on is that winters are long, dark, and wet.If the weather's got you down, this spunky little book will guide you out of a winter funk with equal parts of humour, advice, and panache. There is no need to move to Los Angeles or check into a sanatorium. Learn how to devise a Winter Disaster Plan with tips on stockpiling food and finding a hibermate.If you're sick in bed with yet another winter cold, entertain yourself with a variety of bedside crafts, from Tissue Sculpture to Vitamin C Beadwork. When spring finally comes along, be ready for it by following the 12 Steps to Reemergence.

Nearly every client who contacts professional Brooklyn dog trainer Kate Naito (CPDT-KA) is desperately looking to stop his or her dog's undesirable behavior. In response, Kate developed BKLN Manners? as an empowering four-week group class for busy owners who want the fastest path to a polite dog. Now available in book format, this comprehensive system utilizes clever management techniques and positive training strategies to help owners transform their dogs from unruly to urbane. BKLN Manners offers no-nonsense, easy-to-implement solutions to: B: Barking; K: Knocking people over; L: Leash walking problems; N: Naughty when alone. This book addresses uniquely urban challenges like dodging chicken bones on the sidewalk, counterconditioning on crowded streets, neighbors? noise concerns, and more. Written in a problem-and-solution format with the needs of busy urban and suburban dwellers in mind, it can help your dog acquire polite BKLN Manners both indoors and out. Inside BKLN Manners Comprehensive training guide that addresses common behavior concerns of urban and suburban dog owners. Clever management techniques and positive training strategies that help owners transform their dogs from unruly to urbane. The author is a Certified Professional Dog Trainer at a Brooklyn dog training organization who developed BKLN Manners? as a four-week group class for busy owners who wanted the fastest path to a polite dog. BKLN Manners offers no-nonsense, easy-to-implement solutions to: B: Barking; K: Knocking people over; L: Leash walking problems; N: Naughty when alone. Includes a suggested weekly plan for practicing BKLN behaviors and a chart to track training progress.