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The 10-Step Depression Relief Workbook: A Cognitive Behavioral Therapy Approach Paperback – January 9, 2018

by Simon Rego PsyD (Author), Sarah Fader (Author)
4.5 4.5 out of 5 stars 384 ratings
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Defeat depression in 10-steps with CBT-focused exercises from the Depression Relief Workbook.

CBT therapy is an effective, evidence-based method to take control of your depression. In the Depression Relief Workbook, Dr. Simon Rego, a professor and expert in CBT therapy with over 20 years of experience treating depression, teams up with mental health advocate and CEO of Stigma Fighters, Sarah Fader, to break CBT therapy down into an easy-to-follow personalized program to help you heal from depression. Offering guidance and support, the Depression Relief Workbook gives you a practical and straightforward 10-step strategy to fight depression and keep it from coming back.

Inside the Depression Relief Workbook you'll find:
  • A Personal Plan providing guidance and relief for anyone suffering from mild to moderate depression, for use on their own, or in tandem with a larger therapy program
  • A 10-Step Strategy to Get Better applying the most effective tools of CBT therapy to understand, identify, and break negative thought patterns
  • Life Changing Exercises helping you define, combat, and overcome depression through activities, worksheets, questionnaires, and opportunities for reflection

"In The 10-Step Depression Relief Workbook, Dr. Rego and Ms. Fader have taken the best of what decades of research on clinical treatment of depression has to offer and developed an accessible self-help program that will be useful not only to individuals experiencing depression, but also by practitioners looking for a helpful clinical supplement for their clients."—Christopher R. Martell, Ph.D., Co-Author of Overcoming Depression One Step at a Time
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Previous page
  1. Print length
    180 pages
  2. Language
    English
  3. Publisher
    Althea Press
  4. Publication date
    January 9, 2018
  5. Dimensions
    7.5 x 0.6 x 9.25 inches
  6. ISBN-10
    1939754364
  7. ISBN-13
    978-1939754363
  8. See all details
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From the Publisher

depression, depression workbook, depression and anxiety, workbook, depression books, anxiety journal

(Photo: Treasures and Travels/Stocksy)

'Am I Depressed? '

You may be experiencing depression if any of these symptoms sound familiar:

  • Depressed mood most of the day
  • A decreased interest in or pleasure from all or almost all activities
  • Weight loss or gain
  • Trouble sleeping or sleeping too much
  • Difficulty concentrating
  • Thoughts of death or suicide
  • Excessive feelings of guilt or worthlessness
  • Lack of energy, easily fatigued

Treat Depression with CBT-Based Exercises

This workbook helps you take control of your depression and find relief using Cognitive Behavior Therapy (CBT). CBT is an effective, action-oriented approach to overcoming depression. Here are some basic principles of CBT therapy that you'll discover by using this workbook:

  • CBT is fluid; giving you the flexibility to work on issues as you see fit
  • CBT emphasizes concrete goals
  • CBT is rooted in the present
  • CBT is a short-term, direct, and focused solution to fighting depression

What's Inside:

depression, depression workbook, depression and anxiety, workbook, depression books, anxiety journal

depression, depression workbook, depression and anxiety, workbook, depression books, anxiety journal

depression, depression workbook, depression and anxiety, workbook, depression books, anxiety journal

The Depression Questionnaire

This quiz gives you a better sense of your level of depression at each moment. You can take the test again to measure how your depression levels have changed.

Thought Record Worksheets

Thought Records are a key CBT tool for distinguishing between thoughts and feelings. With them, you'll be able to put your thoughts to the test, see the validity of your thoughts, and even shift your mood for immediate relief.

The Goal Worksheet

The goal worksheet focuses on a particular area of life that you want to improve. The first step to accomplishing your goals is to set them down here. You can do this!

Editorial Reviews

Review

“More and more we are learning the value of "been there, done that" in medical care. Sarah Fader's lived experience makes her uniquely qualified to give other people living with depression valuable hints, tips, and insights into managing their disorder. This book provides a great roadmap for success that anyone can follow. If you, or a loved one, is suffering from depression, this is a great resource."—Gabe Howard, Mental Health Activist

"Dr. Rego and Ms. Fader have woven together a clear and accessible guide that offers a step-by-step structure for what is most difficult in finding relief from depression – putting information and insight to work and creating actual changes in thinking and behavior. You feel as you read that they are right there with you, cheering you on – as you discover what is fueling your depression, and begin the work of challenging your mind to create a more rational way of living."—Dr. Margaret Rutherford PhD., creator of The SelfWork Podcast

“Creating a toolbox for treating bipolar depression may sound like a cliché, but the more skills you have, the more stable and fulfilling life can be. Sarah Fader & Dr. Simon Rego know from experience the importance of managing depression--that we need relief from our often relentless, cruel and self-deprecating thoughts. CBT is proven effective and life-changing. I highly recommend this well organized, professional and thoughtful approach to a life changing tool.”—Julie A. Fast, author of Loving Someone with Bipolar Disorder, Take Charge of Bipolar Disorder and Get it Done When You’re Depressed

“Depression and anxiety are among the most diagnosed disorders experienced by those struggling with mental illness, and both vary in severity from functional, to debilitating. Through The 10-Step Depression Workbook, Dr. Simon Rego and Sarah Fader employ evidence-based CBT techniques, and transform this effective therapy into an easily accessible practice. I will most certainly recommend this workbook to my clients.”—Vincent J. Fitzgerald, LCSW, Psychotherapist, Bowen Family Systems Coach

“In The 10-Step Depression Relief Workbook, Dr. Rego and Ms. Fader have taken the best of what decades of research on clinical treatment of depression has to offer and developed an accessible self-help program that will be useful not only to individuals experiencing depression, but also by practitioners looking for a helpful clinical supplement for their clients. This comprehensive, research-based book is a welcome addition to the family of offerings for those looking to find ways out of the morass of depression.”—Christopher R. Martell, Ph.D., ABPP. University of Massachusetts, Amherst. Co-Author of Overcoming Depression One Step at a Time: The New Behavioral Activation Strategy for Getting your Life Back and Behavioral Activation for Depression: A Clinician’s Guide

"Dr. Simon Rego and Sarah Fader have written a marvelously clear and accessible workbook describing the ins and outs of CBT, and how it can be used on its own or as an accompaniment to therapy. The 10-Step Depression Workbook provides an overview of the basic principles and key strategies underlying the CBT approach, and allows the reader to move through at their own pace."—Steven D. Hollon, Ph.D., Gertrude Conaway Vanderbilt Professor of Psychology, Professor of Psychology and Human Development, Professor of Psychiatry Vanderbilt University

"Depression is a global health crisis. This is tragic, because evidence based treatments exist, although they can be hard to find. Thankfully, these expert authors have given us a user-friendly guide to how we can free ourselves from depression, and embrace our lives. This book has my highest recommendation!"—Dennis Tirch PhD, Director, The Center for Compassion Focused Therapy, Associate Clinical Professor, Icahn School of Medicine at Mount Sinai

About the Author

SIMON A. REGO, PsyD is a board certified cognitive behavioral psychologist with over 20 years of experience. He is the Chief Psychologist, Director of Psychology Training, and Director of the CBT Training Program at Montefiore Medical Center in New York. He is also an Associate Professor of Clinical Psychiatry and Behavioral Sciences at the Albert Einstein College of Medicine. Simon lives in New York.

SARAH FADER is the CEO and Founder of Stigma Fighters, a non-profit organization that helps individuals with mental illness. Her work has been featured on Good Day New York, Psychology Today, Women’s Health Magazine, and the Washington Post. Sarah was born and raised in New York.

Product details

  • Publisher ‏ : ‎ Althea Press; Workbook edition (January 9, 2018)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 180 pages
  • ISBN-10 ‏ : ‎ 1939754364
  • ISBN-13 ‏ : ‎ 978-1939754363
  • Item Weight ‏ : ‎ 14.4 ounces
  • Dimensions ‏ : ‎ 7.5 x 0.6 x 9.25 inches
  • Customer Reviews:
    4.5 4.5 out of 5 stars 384 ratings

About the authors

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Previous page
  1. Sarah Fader

    Sarah Fader

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    Full content visible, double tap to read brief content.

    Sarah Fader is the CEO and Founder of Eliezer Tristan Publishing Company, where she is dedicated to sharing the words of authors who endure and survive trauma and mental illness. She is also the CEO and Founder of Stigma Fighters, a non-profit organization that encourages individuals with mental illness to share their personal stories. She has been featured in The New York Times, The Washington Post, The Atlantic, Quartz, Psychology Today, The Huffington Post, HuffPost Live, and Good Day New York.

    Sarah is a native New Yorker who enjoys naps, talking to strangers, and caring for her two small humans and two average-sized cats. Like six million other Americans, Sarah lives with Bipolar type II, OCD ADHD, and PTSD. Through Stigma Fighters, Sarah hopes to change the world, one mental health stigma at a time.

    www.sarahfader.com

    See more on the author's page
  2. Simon A. Rego

    Simon A. Rego

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    Full content visible, double tap to read brief content.

    Simon A. Rego, PsyD, ABPP, A-CBT is a licensed clinical psychologist, Board Certified in Cognitive Behavioral Psychology, with 25 years of experience in using Cognitive Behavior Therapy (CBT) for anxiety, depression, stress and other psychological disorders.

    He is Chief of Psychology and Director of Psychology Training at Montefiore Medical Center and Professor of Psychiatry and Behavioral Sciences at Albert Einstein College of Medicine in New York.

    He is Board Certified in Cognitive Behavioral Psychology by the American Board of Professional Psychology, Certified in Cognitive Behaviour Therapy by the Canadian Association of Cognitive and Behavioural Therapies, and Certified as a Cognitive Therapy Trainer/Consultant by the Academy of Cognitive and Behavioral Therapies.

    He is a Fellow of the American Academy of Cognitive and Behavioral Psychology, the Association for Behavioral and Cognitive Therapies, and the Academy of Cognitive Therapy, as well as a Founding Clinical Fellow of the Anxiety and Depression Association of America.

    Dr. Rego is a former member of the Board of Directors of both the Association for Behavioral and Cognitive Therapies and the Anxiety and Depression Association of America. He was a Founding Member of the New York City Cognitive Behavioral Therapy Association, and the Founding President of the Cognitive Therapy Special Interest Group of the Association for Behavioral and Cognitive Therapies.

    He is listed in the Who's Who in America and the Who's Who in Medicine Academia, and was the recipient of the 2008 Award for Distinguished Early Career Psychologists by the New York State Psychological Association, the 2015 Peterson Prize from the Graduate School of Applied and Professional Psychology at Rutgers University, and the 2018 Jerilyn Ross Clinician Advocate Award from the Anxiety and Depression Association of America.

    Dr. Rego writes, teaches, supervises, and trains mental health professionals on the assessment and treatment of anxiety and stress, depression, insomnia, and body focused repetitive behaviors using Cognitive Behavioral Therapy and other evidence-based psychological treatments.

    He also has specialized interests in: (a) working with traditional media and use of social media to educate the public about mental health; and (b) identification, implementation and evaluation of emerging technologies (e.g., prescription digital therapeutics, wearable emotion prosthetics, care intelligence solutions, etc.) to improve treatment outcomes.

    See more on the author's page
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Customer reviews

4.5 out of 5 stars
4.5 out of 5
384 global ratings
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4 Stars
Promising!
So far this workbook has been great. I received a review copy from the publishers and began planning to purchase it less than 10 pages in. I will be using it to supplement my therapy and my overall mental health journey. I've always avoided DIY mental health books, but I'm glad I got the opportunity to see that this can be promising with a little determination. I'm looking forward to updating my review once I've made it through the whole workbook!
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Top reviews from the United States

Fred Watters
5.0 out of 5 stars This book offers deep insight and immediately available tools to start using immediately.
Reviewed in the United States on February 9, 2018
Verified Purchase
As a nurse practitioner working in both Family practice and hospice and who has also struggled with depression much of my life, I have found this book to be an amazing resource. It has been an excellent review of cognitive behavior therapy techniques I learned during my training and also a personally enlightening journey to read and reflect on my own personal challenges. I would recommend it to anyone personally dealing with depression as well as anyone who loves, lives with, or works with people in need of tangible, measurable techniques for improving one’s approach to life’s challenges. Simon and Sarah have created a real gem that I think could become standard reading in the mental health community and will be a book I foresee myself returning to again and again for years to come.
39 people found this helpful
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LRZ
5.0 out of 5 stars Practical, Useful and Helpful
Reviewed in the United States on January 10, 2018
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I am a clinical therapist and I own several workbooks. Many times my patients find that workbooks are flooded with too many words that it feels overwhelming to tackle a book. This book is different in that it is wonderfully structured so that it feels possible to attempt and then complete. The writing is easy to understand and relate to, and the exercises are practical and real. The book asks the kinds of questions that people suffering from depression can still answer and find some hope when doing so. It is the perfect supplement to my work and I will be suggesting to my clients that they consider this book. The skills are useful and practical and not cluttered with jargon and explanations. I believe that these 10-steps can only help.
59 people found this helpful
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Carolina Blue
5.0 out of 5 stars Great book
Reviewed in the United States on September 21, 2021
Verified Purchase
I really like this book. A friend recommended it to me and it helps you identify barriers you may/may not have know that may be hindering you moving forward. It also goes over skills to try to get around them. While depression, PTSD, etc. are things people will always have to face, Dr. Beck has tools outlined in the book that can help you realize you can do it; and achieve success through different types of methods. Note: this book doesn’t supersede seeing a psychologist/psychiatrist by any means, but just lays out if you were curious on why you may feel the way you do, Dr. Beck (a licensed psychologist) helps you see different things a little more clearly and attempts to help you move forward to where you want to be.
2 people found this helpful
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Taylor Richards
4.0 out of 5 stars Good book for value
Reviewed in the United States on July 14, 2019
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I don’t like some of the writing sections in the book but that’s just me. I try to get to it when I can but I ordered on amazon since it’s cheaper than the book store. Great quality
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Andrew Sheldon
5.0 out of 5 stars I Was Able to Write This Review Because of This Workbook
Reviewed in the United States on January 14, 2018
Verified Purchase
I hate writing reviews. They're so much work, and they always turn out terribly. That's why I love this book.

It encourages you to write out your thoughts, whatever they may be. Just write them without judgment and look over them later. Consider the thoughts that run through your head day after day. Notice how many of them are negative, putting yourself down. Now work on changing those thoughts.

Maybe everyone will hate this review. Maybe everyone will love it. Maybe the result will be somewhere in between. Either way I've managed to write it, thanks in part because I've been working through some of the exercises in this amazing book.

So if you want to do better and feel better, buy this book and start working through the it. You'll be glad you did.
166 people found this helpful
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Rosa E. Burgos
3.0 out of 5 stars Writing exercises are useful
Reviewed in the United States on April 17, 2018
Verified Purchase
The exercises in this book are good if you want to explore your mind more and to write in your journal. The author defines different therapies to help aid patients in the healing process. most of this stuff I already knew from basic research online. Overall, it was an alright read.
3 people found this helpful
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Gus12
5.0 out of 5 stars Actually helpful
Reviewed in the United States on October 4, 2022
Verified Purchase
I’ve gotten many things like this before but this is actually helpful. It’s made me think of things to mention in therapy that I’ve never thought of before. It has given me new things to work on with myself.
One person found this helpful
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Amazon Customer
5.0 out of 5 stars Something good for yourself
Reviewed in the United States on January 18, 2019
Verified Purchase
My therapist asked that I work on these exercises to work through my depression. After reading the workbook and doing the exercises I feel that any person can benefit from it- depressed or not. We all need to feel better about ourselves, to be thankful and to feel at peace. This workbook is an excellent aid to get us there. Do something good for yourself!
2 people found this helpful
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Top reviews from other countries

judyb
5.0 out of 5 stars Useful tips for managing mild depression
Reviewed in the United Kingdom on September 25, 2018
Verified Purchase
I found it very useful and informative. As I have had short bouts of mild depression in the past some of the advice is helpful in managing this and avoids taking pills.
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Shelley
5.0 out of 5 stars Helpful
Reviewed in the United Kingdom on February 4, 2020
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BZeee
4.0 out of 5 stars Good workbook
Reviewed in Canada on March 5, 2018
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Good workbook with lots of very good exercises to understand your depression better and ideas on how to cope
It is also a pretty godd read just for the information. Would recommend.
One person found this helpful
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Heleana Moore
1.0 out of 5 stars Great Book, but outside is physically dirty
Reviewed in Canada on April 16, 2023
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Book is fine, but covered in dirt/dust. Kind of gross…
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mintymoor
3.0 out of 5 stars Basic
Reviewed in the United Kingdom on September 20, 2020
Verified Purchase
A few useful ideas, e.g. what’s your core issues? But also found it formulaic and basic-textbooky at times.

Some practical daily things of life, taking care of what needs to be taken care of, self care of course, and recording and giving yourself credit for all daily achievements is outlined as helpful, which it can be.

But occasionally this veers into trivialising and it was over simplistic at times, “Eat many vegetables” is one of the more unintentionally humorous recommendations. The authors state that “all problems have a solution”. Anyone in touch with reality knows that is not true; perhaps one has to also learn to accept the things that are probably not going to change and be at peace with that? Also, predictably, mindfulness is offered as a panacea, something not everyone is convinced by.

There were a few interesting aspects, for example p. 20 and the “ cognitive distortions” list (though no real explanation given of why this might occur for some people).

It was nearly all written in a strangely clinical way too .... barely a murmur of a heartbeat ....

Another approach is just to simply allow ones feelings, even if they are uncomfortable, let them be, give them all the time and space they need and most of all have deep compassion for them.
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