Synopsis: Len's Star Rating: 7 out of 10. A good book on behavioral activation and other life strategies for dealing with depression.

BY LEN LANTZ, MD / 7.1.2021; No. 37

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Star Rating – 7 out of 10

Rating guide: 1 = horrible, 5 = average and 10 = wow

Author

Rachel Hershenberg

About the author

Rachel Hershenberg, PhD, is a researcher, clinical psychologist, Assistant Professor of Psychiatry and the Director of Psychotherapy in the Treatment Resistant Depression Program at Emory University.

General description

Activating Happiness is a self-help book on implementing behavioral activation strategies and developing motivation and healthy lifestyle habits to alleviate depression. The author draws from evidence-based research and the psychotherapeutic approaches of Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT) to explain helpful strategies for getting and staying free from depression. Topics covered in this book include:

• 5 guiding principles

  • Principle 1: approach rather than avoid

  • Principle 2: self-care leaves more energy to engage in activities you value

  • Principle 3: procrastination is an emotional decision to avoid discomfort

  • Principle 4: when your schedule is full, you do more

  • Principle 5: stay on track by sharing momentary victories

• Habits for relaxation

• The choice point TRAP

• How to break down a goal to be more specific, achievable and measurable

• The tactic of “coping ahead”

Unique and most important aspects

Activating Happiness surprised me, as I was expecting mainly to read an updated, layman’s explanation of behavioral activation for depression. Instead, the author covered a large variety of strategies, tips and tricks that work quite well for achieving and maintaining optimal mental health. I found myself nodding in agreement with her recommendations of what works and why. While the text is easy to read, structured and well-written, the author’s advice is a bit of an eclectic mix. Rather than detracting from her main points, the assortment of ideas will likely help most readers find several useful takeaways. I believe if the author had added more patient stories, it would have enlivened the text but also would have made the book a longer read. I would have liked the forms that Dr. Hershenberg referenced (which are available online) to also have been included in an appendix. Important features of this book include:

• The concept of microprocrastinations

• Explaining different forms of conflict

  • Approach- Avoidance

  • Approach-Approach

  • Avoidance-Avoidance

• Knowing and leveraging your circadian rhythm

• The benefit of choosing sleep as your keystone habit

• The strategy of signaling your brain to initiate a healthy behavior/habit

• How to leverage the Zeigarnik effect

• Distinguishing action urges from action patterns

• How to apply the Premack Principle to motivate and reward yourself

• Categorizing and dealing with responses from others

  • Passive-constructive

  • Active-destructive

  • Passive-destructive

Best quote

“The challenging part is establishing the habit…because trying to establish new habits across multiple domains would feel overwhelming, I encourage you to pick just one. With your first habit area in motion – often referred to as a keystone habit – other behaviors that are related tend to cascade into place. In other words, the first habit can have a domino effect.”

Who would enjoy this book?

Readers who are looking for an evidence-based book that covers a variety of healthy habits to beat depression would likely enjoy Activating Happiness.

Who would not enjoy this book?

Someone interested in a self-help book or workbook that only focuses on behavioral activation strategies is unlikely to enjoy Activating Happiness.

Conclusion

Activating Happiness is a good book on behavioral activation and other life strategies for dealing with depression.

Buy this book at your local, independently-owned bookstore (or below)