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Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain (New Harbinger Self-Help Workbook) [Paperback]

Colleen Carney , Rachel Manber

Price: 13.27 & FREE Delivery in the UK. Details
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Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, or Chronic Pain (New Harbinger Self-Help Workbook) + Say Goodnight to Insomnia: A Drug-Free Programme Developed at Harvard Medical School
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Product Description

Insomnia usually appears in the presence of at least one other disorder. In sleep clinics, insomnia patients with co-occurring psychological disorders outnumber those with only insomnia two-to-one. This book offers solutions to this sizeable population in a practical, step-by-step manner that simulates the experience of visiting a sleep therapist.

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Most Helpful Customer Reviews on Amazon.com (beta)
Amazon.com: 4.3 out of 5 stars  19 reviews
17 of 18 people found the following review helpful
5.0 out of 5 stars An excellent workbook-style self-help book for improving sleep 7 Sep 2010
By doctor_beth - Published on Amazon.com
NOTE: I received a free review copy of this book from the web site Metapsychology Online Reviews; a longer version of my review appears on that site.

This book is written in workbook format, with the expectation that the reader will actively participate in the program and complete the various exercises, self-tests, and worksheets. Given this, authors Collen Carney and Rachel Manber (both sleep experts) acknowledge that some of their recommendations might seem difficult to follow for certain people, such as those with depression. However, they include specific recommendations on how to overcome any barriers to treatment at the end of the book.

Carney and Manber provide brief but important information about the sleep system, including the crucial concept of "sleep drive," which is essential to understanding why spending more time in bed can be counter-productive for those with sleep problems. The authors then begin to introduce specific strategies for improving sleep. They start by reviewing sleep-incompatible behaviors--for example, staying in bed when you can't sleep--and describing specific techniques to counteract these problematic patterns. They continue to provide action plans for breaking learned habits by addressing topics such as negative beliefs, worry, and relaxation. As the authors discuss each new method, they offer a variety of worksheets which walk the reader through exactly how to use that strategy. In the final few chapters, Carney and Manber more specifically focus on possible impediments to their treatment program, including particular challenges to implementing change such as coping with low motivation, feeling overwhelmed, and experiencing difficulties concentrating.

As a psychologist myself, I found this to be an excellent self-help book. Authors Carney and Manber instill a sense of hopefulness, emphasizing the idea that sleep is under one's control and that making small behavioral changes can be immensely beneficial. Although the authors have designed their book expressly for those with co-existing depression, anxiety, or chronic pain, I believe that anyone with insomnia is likely to find this workbook to be extremely useful. I will definitely be recommending Quiet Your Mind & Get to Sleep to the college student clients with whom I work, and I would not hesitate to recommend it to others as well.
12 of 14 people found the following review helpful
5.0 out of 5 stars Something New for People with Insomnia 5 Aug 2010
By Marie - Published on Amazon.com
Format:Paperback|Verified Purchase
As a Sleep Medicine physician, insomnia is one of the most common reasons patients come to see me, and so often patients are troubled not just with sleep problems, but also with problems such as depression, anxiety, and pain. Up until now there has not been a book that I am aware of that addresses the relationship between factors such as pain, anxiety or depression and insomnia. I routinely recommend this book as an adjunct to my work with patients because of its review of what we know about how depression, anxiety and pain affect sleep and vice versa. The description of the principles of Cognitive Behavioral Therapy for Insomnia are succinct and in an easy-to-read style. My patients have told me that this book has been very helpful for them and has been comforting due to the knowledge that they are not alone in their experience. Thank you to Dr. Carney and Dr. Manber for bringing new material about insomnia for patients to the market!
6 of 6 people found the following review helpful
5.0 out of 5 stars Quiet your mind & get to sleep 14 Feb 2012
By Yvonne - Published on Amazon.com
Format:Paperback|Verified Purchase
Fabulous book.
This book has made a HUGE difference in my sleep. The many personal examples helped me to see I was not alone and my own struggles could possibly be fixed. It can be a challenge to do some of the things that were suggested. I still really miss lying in my bed reading or studying after I have gotten up in the morning but by understanding how this was affecting my sleep at night, I have realized it was not the thing to do. Just one of the many things had to change.
Realizing that I do not need 8 hours of sleep and that every one is different has been a consolation too. Exercising, keeping to a schedule, getting out of bed if you are not falling asleep quickly, letting your mind calm down are all things that can be challenging to change but necessary when seeking a good quality sleep. Quality, not quantity is the key here.
5 of 5 people found the following review helpful
5.0 out of 5 stars I was skeptical 25 Nov 2012
By Anonymous - Published on Amazon.com
Format:Kindle Edition|Verified Purchase
This workbook was recommended by my doctor. I read the summary and decided against it. After a few more sleepless nights, and asking myself "what's working for you?", I bought the book! It has helped tremendously.
Caution: Don't buy the ebook. There are forms/logs to complete that would be much easier done in paper form.
4 of 4 people found the following review helpful
5.0 out of 5 stars This book changed my sleep and has helped others 30 Oct 2012
By Gardener 454 - Published on Amazon.com
Format:Paperback|Verified Purchase
This book does not contain any new information. The reason it had such a big impact is it illuminated my thinking about sleep, how destructive my own thoughts were and how common such
thoughts are among people who struggle with sleep. Of course, my thoughts seemed original to me.

I lead a healthy life so it was humbling to find out that I had developed a whole series of bad sleep practices. But instead of instructing me from the third person, this work book helped me
understand my sleep through my own previously unknown attitudes and habits.

Because I have incorporated what I learned from this book into my life, I now sleep almost perfectly. One of the things I learned is that while I'm an active person, I need to be sure that I have
set my "sleep driver" high enough each day so I added a vigorous daily walk. Knowing that I will sleep better because of the walk adds motivation.

I told my doctor about this book and he advised me about the literature that my health care system publishes. It's a lot of the same information but it lectures, it doesn't help illuminate motivation
and attitudes. I tell people about this book regularly, the title is easy for them to remember and I have received profuse thanks for passing it along. My daughter just asked for a copy as she
realizes from listening to me that she has trained herself not to sleep. This very readable book will teach her to sleep well.

Thanks to the authors for giving understanding instead of just knowledge.
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