Happiness is a Choice by Frank B. Minirth and Paul D Meier

I’ve been reading a lot about anxiety and depression lately, and it has led me to some older books, such as Happiness is a Choice by psychiatrists Frank B. Minirth and Paul D. Meier. The book appears to be written for a mixed audience of therapists who may be treating patients with depression and people who may pick up the book as a self-help guide. If depression is affecting your life, I recommend you talk to your physician or reach out for appropriate counseling; there are effective therapies and in some cases drugs may be appropropriate.

The book may be broken into three major parts. The first deals with the symptoms of depression. Though it is fairly widely know now (thanks largely to drug advertising), it was probably less known in 1978 when this book was published, that there are physical symptoms to depression. Feeling bad emotionally can make us feel bad physically and vice-versa.

The second part deals with the causes of depression. These are particularly stress and trauma. We all face trauma in life, and it does not have to be “major” to result in depression. We all grieve losses, get angry over the way we or others are mistreated, face dysfunction in relationships and countless other stresses and traumas. Any of us may suffer a blow that leads to depression.

“Who gets depressed? At some period of life, nearly everyone does!” Frank B. Minirth and Paul D. Meier, Happiness is a Choice

Finally, they deal with the treatment of depression. Much of Minirth and Meier’s advice deals with thinking and relationships. Therapy may occur at a counselor’s office, but healing takes place in everyday life, thoughts and relationships.

The book also contains appendices that deal with things that may be of more interest to therapist. These include a few very brief case studies, a short chapter on the biology of depression and additional information on various types of treatment.

Minirth and Meier are known as Christian counselors who discuss faith alongside medicine. This book is no exception. The authors reference the Bible and draw lessons from it. Though many may find useful advice in this book, I think it would especially appeal to Christian who are seeking help that is consistent with their faith. Their advice on overcoming depression and anxiety is rooted in their religion.

If you’re interested in this book, you may also be interested in

Anxious for Nothing by Max Lucado

The Mindful Way through Depression by Mark Williams, John Teasdale, Zindal Segal & Joh Kabat-Zinn

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Solution by Lucinda Bassett

Think 4:8 by Tommy Newberry & Lyn Smith

12 “Christian” Beliefs That Can Drive You Crazy by Henry Cloud & John Townsend

Minirth, Frank B., and Paul D. Meier. Happiness is a Choice: A Manual on the Symptoms, Causes and Cures of Depression. Grand Rapids, MI: Baker House, 1978.

In Pursuit of Happiness by Frank Minirth

Happiness is something we can produce, at least in part, from the choices we make and the things we do. Psychiatrist Frank Minirth emphasizes the choices that lead to happiness in his book, In Pursuit of Happiness.

Minirth is particularly known for his work in Christian psychology. The book is full of references to the Bible, with scriptures selected to provide advice in several areas of life that have a strong effect no happiness. I found this to be one of the best parts of the book.

The author is also a medical doctor. As such, he also believes that some can benefit from drugs, other medical treatment and psychological counseling. He emphasizes the power of God, but he does not minimize the benefits of medicine. The main body of the book does not deal much with the medical treatment of depression, anxiety or other treatable disorders that affect happiness other to point to the potential benefits of medical treatment. However, the book includes several appendices on the biological causes and medical treatment (including drugs) of anxiety, depression, dementia and other diseases.

Most of the book is very easy to read. Each chapter plainly follows an outline and flows from subject to subject. To a great degree, readers may skip around to the chapters that are most relevant to them and still make sense of the book.

If you’re interested in this book, you may also be interested in

Anxious for Nothing by Max Lucado

The Beethoven Factor by Paul Pearsall

The Five Secrets You Must Discover Before You Die by John Izzo

Happiness is a Choice by Barry Neil Kaufman

Happier by Tal Ben-Shahar

I Can Make You Happy by Paul McKenna

The Instinct to Heal by David Servan-Schreiber

It's Not Always Depression by Hilary Jacobs Hendel

Language and the Pursuit of Happiness by Chalmers Brothers

Lost Connections by Hari Johnson

The 100 Simple Secrets of Happy People by David Niven

100 Ways to Happiness by Timothy Sharp

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

Solve for Happy by Mo Gawdat

Secrets You Keep from Yourself by Dan Neuharth

The Solution by Lucinda Bassett

Think 4:8 by Tommy Newberry & Lyn Smith

Vital Friends by Tom Rath

Minirth, Frank. In Pursuit of Happiness: Choices that Can Change Your Life. Grand Rapids, MI: Fleming H. Revell, 2004.

The Instinct to Heal by David Servan-Schreiber

Depression and anxiety seem to be the new defining diseases of our age, especially in the West. These disorders, and even severe stress, can affect our health as much as smoking or obesity.

 French psychiatrist David Servan-Schreiber notes that drugs and talk therapy are not especially effective, though the side-effects can be serious. The operating theory behind antidepressant drugs may simply be wrong.

 Dr. Servan-Schreiber suggests we look elsewhere for solutions to depression. The roots of depression are in the emotional brain, rather than the thinking brain, the body and the interaction between them.

 Our brain is layered, an as you go deeper inward, you get to older structures similar to other life forms: first those similar to other primates, then to mammals and finally to reptiles. The wordy, analytical, thinking part of the brain is the newest outer layer, the neocortex. Anxiety and depression are more strongly linked to the inner parts of the brain, which is emotional, image-oriented and much more closely linked to the operations of the body.

 One aspect of the brain-body connection is the heart. The heart has a bundle of nerves associated with it that are practically a simple brain itself, and this heart-brain has a direct connection to the emotional brain in the head. Our emotional and physical states are closely tied this way. Servan-Schreiber discusses techniques related to heart coherence, the variation of heart rate in a regular patter, that can be calming to the heart and brain and put is in a relaxed, restorative mode. His book includes instructions on a type of meditation for increasing heart coherence.

 He also talks about a technique that uses eye movements similar to those that occur while we dream to help the emotional brain process trauma, called eye movement desensitization and reprocessing (EMDR). This therapy will require a trip to a psychiatrist or psychologist, but for the right patients it can provide quick results.

 There is the suggestion that some cases of depression can be a symptom of disease or other issues in the body, especially inflammation. One of the things one can do deal with this type of depression is to get more Omega-3 fatty acids. These can help improve the function of the brain by improving the coating on brain cells. Depression seems to be more prevalent in countries where the typical diet is lower in Omega-3. Exercise can also improve depression and anxiety, especially when it is done regularly; three times a week for 20 minutes is enough to see a benefit.

 In addition, relationships and community are important to mental health and a sense of wellbeing. The quality of ones relationships can have a great impact on physical and mental health. Over the last few decades, people have come to have fewer and shallower relationships and less connections to community and purpose. Servan-Schreiber’s advice on this particularly focuses on ways to communicate that resolve conflicts and build empathy.

 Depression and anxiety are complex. Servan-Schreiber provides a suite of options for treating it. One of these may be helpful along, and some may need to use various ones in combination. In any case, there are things you can do, especially with the aid of a physician or psychologist, to make things better.

 If you’re interested in this book, you may also be interested in

Anxious for Nothing by Max Lucado

The Beethoven Factor by Paul Pearsall

Change Your Brain Change Your Body by Daniel G. Amen

The Last Self-Help Book You'll Ever Need by Paul Pearsall

The Mindful Way through Depression by Mark Williams, John Teasdale, Zindal Segal & Joh Kabat-Zinn

Overwhelmed by Brigid Schulte

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Solution by Lucinda Bassett

Switch on Your Brain by Caroline Leaf

Timeless Healing by Herbert Benson with Marg Stark

 Servan-Schreiber, David. The Instinct to Heal: Curing Depression, Anxiety, and Stress Without Drugs and Without Talk Therapy. New York: Rodale, 2003.

Anxious for Nothing by Max Lucado

In the early chapters of Anxious for Nothing, pastor and author Max Lucado describes the kind of harried, distracted anxiety that people suffer in modern life. Many are depressed by troubling things going on all around that repeat all day on newscasts.

Honestly, that is not the reason I picked up the book. I did not have a particularly gloomy outlook. Nor was I consciously worked up about much. I was driving by an amygdala-induced fear that I didn’t understand. Even so, I read the rest of the book.

Anxious for Nothing is an extended sermon, taking its main text as Philippians 4:4-8. The Main points for the acronym CALM:

-celebrate God’s goodness,

-ask God for help,

-leave your concerns with Him and

-meditate on good things.

“Rejoice in the Lord always. Again I will say, rejoice! Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be known to God; and the peace of God, which surpasses all understanding, will guard your hearts and mind ins Christ Jesus.” Philippians 4:4-8 (NKJV)

For Christians, there is plenty of good to be found in God that can allay our fears. God is in control. He has demonstrated His love and mercy toward us in Christ. He has a good plan for us and He is able to carry it out.

God hears our prayers for help. He invites us to ask for what we want. His own love for us motivates Him to answer our prayers; though sometimes He has better things in mind for us than we might imagine. We can rely on His promises, which He encourages us to rehearse, though He never forgets them.

Because we can rely on God, we can stop worrying. We can let things go. We can remind ourselves of all the way God has already helped us an rest in peace.

Finally, we can choose what we think about. Instead of worrying, we can abide in Christ. We can dwell on what God has done for us and what He has promised, and we can take courage.

Max Lucado also wrote

It's Not About Me

If you’re interested in this book, you may also be interested in

Philippians

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Solution by Lucinda Bassett

Lucado, Max. Anxious for Nothing: Finding Calm in a Chaotic World. Nashville: Thomas Nelson, 2017.

450 Books Reviewed on Keenan's Book Reviews

I’ve posted reviews of 450 books on this blog. Here are links to the 50 most recent posts. Further down are links to more reviews.

First Time Reviews

As a Man Thinketh by James Allen

The Big Thing by Phyllis Korkki

Choosing Civility by P. M. Forni

Duel with the Devil by Paul Collins

Faith by Jimmy Carter

The Five Secrets You Must Discover Before You Die by John Izzo

The Gentleman Scientists by Tom Schachtman

Get Smart! by Brian Tracy

Haggai

The Holy Bible

How Not to Be Wrong by Jordan Ellenberg

How to Improve Your Memory by James D. Weinland

How We Got to Now by Steven Johnson

I Can Make You Happy by Paul McKenna

The Irresistible Introvert by Michaela Chung

The Language of God by Francis S. Collins

The Last Self-Help Book You'll Ever Need by Paul Pearsall

Learn Better by Ulrich Boser

Malachi

Major Prophets

Marvel Comics: The Untold Story by Sean Howe

Minor Prophets

Move by Rosabeth Moss Canter

My Inventions by Nikola Tesla

Nearing Home by Billy Graham

The Numerati by Stephen Baker

100 Ways to Happiness by Timothy Sharp

Overwhelmed by Brigid Schulte

Positive Words, Powerful Results by Hal Urban

The Power Makers by Maury Klein

Reposition Yourself by T. D. Jakes

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Road Less Traveled by M. Scott Peck

Road to the Sea by Florence Dorsey

Shut Up & Write! by Judy Bridges

Six Easy Pieces by Richard Feynman

The Society for Useful Knowledge by Jonathan Lyons

Solve for Happy by Mo Gawdat

Stan Lee by Bob Batchelor

Suggestible You by Erik Vance

The Supergirls by Mike Madrid

Take the Leap by Heather McCloskey Beck

Think 4:8 by Tommy Newberry & Lyn Smith

Unfu*k Yourself by Gary John Bishop

The Way of the Superior Man by David Deida

Seduction of the Innocent by Max Allan Collins

Writing Down the Bones by Natalie Goldberg

You are a Badass at Making Money by Jen Sincero

Zechariah

Zepheniah

First 25 Reviews

Reviews 26-50

Reviews 51-75

Reviews 76-100

Reviews 101-150

Reviews 151-200

Reviews 201-250

Reviews 250-300

Reviews 301-350

Reviews 351-400

New & Interesting Stuff April 7, 2018

The Big Thing by Phyllis Korkki

Black History Month Links 2017

The Gentleman Scientists by Tom Schachtman

The Irresistible Introvert by Michaela Chung

The Last Self-Help Book You'll Ever Need by Paul Pearsall

Nearing Home by Billy Graham

New & Interesting Stuff November 11, 2017

The Numerati by Stephen Baker

Overwhelmed by Brigid Schulte

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

The Supergirls by Mike Madrid

The Society for Useful Knowledge by Jonathan Lyons

Stan Lee by Bob Batchelor

Rewire Your Anxious Brain by Catherine M. Pittman & Elizabeth M. Karle

We can face all kinds of situations that cause anxiety. For some of us, that anxiety can be overwhelming and get in the way of living the life we want. Feelings of anxiety are produced in the brain as a response to triggering circumstances, and we can retrain our brains to lessen our anxious responses. Psychologist Catherine M. Pittman and her co-author Elizabeth M. Karle explain this in Rewire Your Anxious Brain.

The authors devote quite a bit of the book to describing the workings of those parts of the brain most involved in our sense of fear and anxiety. These are the amygdala and the cortex.

The amygdala has a lot of control over our fight, flight or freeze response. It is centrally located and well connected in the brain, so it can produce a powerful response before our thinking mind—the cortex—can figure out what is going on. In addition, the amygdala has its own emotional memories, independent of the cortex, so you may have an anxious response to a stimulus you have little conscious awareness of.

A big part of dealing with anxiety is retraining the amygdala. This can be difficult because it involves exposure to situations that produce anxiety. When you face those situations and see that there is no negative impact, or that they were less than you expected and you can handle it (you didn’t die), your amygdala learns that these situation aren’t so threatening and it will stop producing anxious responses. The authors show how you can take this in steps, starting will less anxiety-inducing stimulus and working your way up, but it may be faster to dive into the deep end.

Retraining the amygdala can be aided by relaxation. The book describes several relaxation practices.

Though the amygdala is always involved in producing anxiety, the cortex can be the source of it or can perpetuate it. Retraining the cortex is mainly a matter of changing your thinking. When you recognize anxiety-producing thoughts, you can change what you are thinking. You might use countering thoughts that you prepared for the situation or you might distract yourself by thinking of something altogether different. Mindfulness is a helpful practice in that it helps you to recognize that your thoughts are not necessarily the reality and you can remain peaceful while the thoughts come and go.

The book is a mix of science and how-to aimed and helping anxious people find relief. The authors strongly suggest that you get help, and I think this is a reasonable suggestion. If anxiety is interfering with your life, you will probably benefit from the aid of a professional. This book can help you understand what is happening and what can be done about it, but you may need some help to actually adapt them your own needs and put them into practice.

If you’re interested in this book, you may also be interested in

The Procrastination Equation by Piers Steel

The Relaxation Response by Herbert Benson with Miriam Z. Klipper

Secrets You Keep from Yourself by Dan Neuharth

The Solution by Lucinda Bassett

Solve for Happy by Mo Gawdat

Pittman, Catherine M., & Elizabeth M. Karle. Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic & Worry. Oakland, CA: New Harbinger, 2015.