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.

The Road Less Traveled by M. Scott Peck

Spiritual growth is the heart of mental health as described by psychiatrist M. Scott Peck in his book The Road Less Traveled. The path of growth Peck describes is not often taken because it involves pain, discipline and stretching. The rewards of this life are great, but they are obtained through effort.

People forgo growth, and sometime develop mental problems, because they refuse to accept a difficult fact: life is hard. Unfortunately, they often put themselves through a lot of extra pain for a longer period than they might have suffered if they would accept and deal with challenges in the first place.

Later in the book, Peck characterizes this as a kind of laziness. It is refusal to extend oneself and put effort into mastering life. The extension of oneself for the purpose of spiritual growth (your own or another’s) is the essence of love in Peck’s view. Laziness is the opposite of love.

Love is one of the main elements of spiritual growth. This love is not primarily emotion. It is commitment. It is respect for others and the distinction of others as unique individuals. It it is the effort one puts into growing and helping others to grow.

Emotions are important. They are fuel for action. To be effective in supporting growth, emotions must be disciplined.

“Passion is feeling of great depth. The fact that a feeling is uncontrolled is no indication that it is in any way deeper than a feeling that is disciplined.” M. Scott Peck, The Road Less Traveled

Discipline is another major practice for growth. Discipline is not beating up on yourself. It is accepting responsibility for your life and dealing with reality. It is the practice of giving up things for the purpose of taking hold of more valuable things. Proper discipline is not rigid but it helps us to be flexible and enlarge ourselves.

Love and discipline work together. As Peck frames it, successful psychotherapy occurs when a patient is ready to discipline himself and a therapist can create a relationship of love that supports that discipline.

This is just the beginning of growth. In the latter chapter of the book, Peck shifts to other elements, particularly religion. For Peck, religion is your conception is your conception of how the world works. Even a scientific worldview is a religion.

Religion is also where we can grapple with mystery, especially the mystery of grace, which is important to growth. Peck sees grace in many areas, such as serendipity and the strange knowingness of our unconscious minds.

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

Get Smart! by Brian Tracy

The Way of the Superior Man by David Deida

Peck, M. Scott. The Road Less Traveled: A New Psychology of Love, Traditional Values and Spiritual Growth. New York: Touchstone, 1978.

Why Good Things Happen to Good People by Stephen Post and Jill Neimark

Post, Stephen, and Jill Neimark. Why Good Things Happen to Good People: The Exciting New Research that Proves the Link Between Doing Good and Living a Longer, Happier, Healthier Life. New York: Broadway Books, 2007.

Solomon wrote, “The generous soul will be made rich, and he who waters will be watered” (Proverbs 11:25 NKJV). According to bioethicist Stephen Post and writer Jill Neimark, this ancient wisdom is true and backed up by modern science.



Throughout the book, they site numerous studies of showing that giving benefits the giver with better physical and mental health and longer life. The effects can be both immediate, such as the release of feel-good chemicals in the brain when we do good, and long-term, such as longer life and better health in old age.

The book is only partly a summary of the research on the benefits of giving. It is catalog of types of giving. In each area, it provides a test to evaluate one’s giving and suggestion on how to be a giver. The authors seek to reach from the research to its application in how people can be better givers and reap the benefits of it.

An interesting aspect of the book is the areas of giving. Some are expected. Generativity, compassion and listening are types of giving that will quickly spring to the minds of many. Some may be unexpected. Courage, humor and creativity are less obvious ways of giving, but the authors show how we can enrich the lives of others through them and be better off, too.

A chapter that particularly caught my attention dealt with the way of celebration, or gratitude. I’ve long thought that our appreciation for the good in our lives is essential to our happiness. The research sited in this book confirms that gratitude makes happier and calmer. It also helps us heal and have relationships with others. The authors offer some very good advice on how to increase gratitude, just as they show ways to increase in the other forms of giving.

The Ultimate Weight Solution by Phil McGraw

McGraw, Phil. The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. New York: Free Press, 2003.

Psychologist Phil McGraw, television’s Dr. Phil, began to build his national reputation as a jury consultant for Oprah Winfrey when she was sued for statements she made about beef. It turned out his psychological practice was broader than reading potential jurors, and included weight management. McGraw has laid out his approach to weight management in The Ultimate Weight Solution.

McGraw describes seven “keys” to weight management. They seem to cover every aspect of life that relates to food. They can be loosely divided into two categories.

The first category involves discovering and counteracting mental and emotional issues that drive or support become on staying overweight. There are many subtle ways people may be sabotaging their weight-loss efforts. Some may have psychological issues that may require professional help, but many can use McGraw’s strategies to change their thinking and use new ways of coping with emotions that are more consistent with good health.

The second category focuses on behavioral change. In general, the approach is to institute healthy behaviors that will supplant unhealthy habits. Each key contains specific actions one can take to make practical changes. These strategies touch on habits, environment and relationships.

McGraw devotes more ink to the behavioral part. Ultimately, if one is going to attain and maintain a healthy weight, one must behave in a way will result in it.

The overall philosophy is that people behave the way they do for reasons. They may not be consciously aware of those reasons. Those reasons might not make sense if they were evaluated rationally. Even so, in some way a person finds the advantages of their behavior to be greater than the disadvantages. Change involves reevaluating the payoffs and costs of old behaviors and implementing new behaviors that have more desirable and rational payoffs.



A secondary philosophy that comes through is that one shouldn’t rely exclusively on one strategy, or even just diet and exercise, and especially not willpower. The keys touch on thoughts, emotions, habits, relationships, environments, exercise and diet. The more supports you have, the more likely you are to succeed.

As you might expect from a book on weight management, there is also information on nutrition and exercise. Obviously, how much we eat, what we eat, and our level of physical activity is behaviors that greatly and directly affect our weight.

McGraw provides some brief explanations of the science behind his strategies, including a bibliography of the works to which he refers. The book is not very technical, though. It is a practical guide aimed at people seeking to control their weight, not a clinical manual or textbook.

If you’re interested in this book, you may also be interested in
Change Your Brain Change Your Body by Daniel G. Amen
How Much Does Your Soul Weigh? by Dorie McCubbrey
I Can Make You Thin by Paul McKenna

The Big Thing by Phyllis Korkki

A large creative project of the type Phyllis Korkki references in the title of her book The Big Thing can be hard to finish, or even start. Korkki identifies several characteristics of big things that make them challenging.

-Big things are personally meaningful. The dread of failing or falling short of a dream can keep us from crossing the finish line, or even the starting line.

-They have no deadline. It is your personal project that you get done on your own schedule.

-They are large and complex. At first, the structure of the thing you want to create may not be clear in your mind.

-They require sustained concentration and effort. It can be hard to keep going and going, especially in the face of the other challenges of taking on a big thing.

Creative projects are not just novels, movies, painting or other thing we typically think of as art. A healthy relationship, especially marriage and family, can be a creative undertaking. Other types of creative goals might lead to you to organize people and resources to make a difference in the world.

In order to find a way to complete her big thing, Korkki looked into areas that you might not find in other get-things-done type self-help books. For instance, she looked at the effects of health and sleep. Along the way she received coaching in breathing, posture and mindfulness. The bottom line is that if you’re going to have the energy, stamina and mental clarity you need to finish a major creative work, you’ll need to take care of yourself.

She also found that constraints were helpful. For her, her sense obligation help her design constraints around accountability to her editors and others. My background is engineering, so I tend to think of creativity in terms of dealing with constraints and how they can be overcome or possibly used to achieve a purpose.

Creative projects are rarely the work of one person. Korkki gives credit to her agent, her editor, and the many people at her publisher who turned her words into a book. Ego can get in the way of working with other and Korkki offers advice on how collaboration can work.

Something I found helpful was Korkki’s advice on figuring out when to let something go. Get real with yourself. Do you have the motivation, especially if you must learn and practice something new to achieve your creative goal? Are you committed to work on it regularly? Is it worth the sacrifice you’ll need to make? You may find that something else is more important to you, or that you don’t realistically have the desire to push through the obstacles that will inevitably show up. Instead of torturing yourself because of what you’re not doing, put you energy and talents into something else you want to do.

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

The Power of Habit by Charles Duhigg

The Procrastination Equation by Piers Steel

Rapt by Winifred Gallagher

The Road Less Traveled by M. Scott Peck

Korkki, Phyllis. The Big Thing: How to Complete Your Creative Project Even if You’re a Lazy, Self-Doubting Procrastinator Like Me. New York: Harper, 2016.