Activating Happiness: A Jump-Start Guide to Overcoming Low Motivation, Depression, or Just Feeling Stuck

by Rachel Hershenberg

It’s not just big choices that can radically change our lives—sometimes it’s the small ones. Activating Happiness offers powerful, evidence-based strategies to help you conquer low motivation, nix negative moods, and defeat depression by actively making positive choices in small, everyday moments. If you have depression or just suffer from low mood and lack of motivation, you know that your life isn’t going to change with one grand, sweeping gesture. But you can make important decisions every day—whether it’s getting off the couch and going for a walk, signing up for a course in pottery or screenwriting, or just setting aside some time to meet and chat with a good friend over coffee. These little things won’t change your life all at once. But over time, they will shape the way you live and see the world and keep you on a path to wellness. In Activating Happiness , you’ll find solid strategies based in behavioral activation and acceptance and commitment therapy (ACT) to help you break the cycle of avoidance, guilt, shame, and hopelessness that can take hold when you’re feeling your lowest. Using this guide, you’ll find little, doable ways to “show up” to your life, get the ball rolling, and start really feeling better, instead of just reassuring others. You’ll learn to set healthy goals for your body like eating and sleeping well, as well as healthy goals for your mind. Most importantly, you’ll discover how to view your life through the lens of your own deepest values, which will spark a commitment to real, lasting change. The best thing about change is that you can start anywhere. By building a life—moment by moment—of rewarding behaviors that correspond to your values, you have the recipe for getting and staying well at your fingertips. This book will guide your way.

Genres: Self Help, Nonfiction, Psychology, Mental Health, Personal Development

176 pages, Paperback

Published December 1, 2017

About the author

Rachel Hershenberg, Ph.D., is a licensed clinical psychologist specializing in the research and treatment of depression. She is Assistant Professor of Psychiatry and Behavioral Sciences at Emory University where she conducts clinical research and is the Director of Psychotherapy in the Treatment Resistant Depression Program.

Read Dr. Hershenberg's column in Psychology Today
https://www.psychologytoday.com/exper...

Reviews

[Lyndy Berryhill · Rating 5 out of 5]

I have a small confession to make: self-help books are my guilty pleasure. There, I said it. I know people who feel similar about western novels or romance paperbacks, but it’s self help books for me.

Why? I think it’s because I grew up in a house where there was an abundance of devotional, self-help organization, and Christian non-fiction lying around. I would read anything. You learn that most self-books are BS, though. There is a ton of flawed advice, outdated information, and terrible anecdotes that it gets comical at some point.

Cue my interest. I’ve read a lot of really cheesy, really bad self-help books that made me laugh out loud but low-key don’t deserve to line your parakeet’s cage.

Activating happiness is one that didn’t make me laugh, but I learned a lot of lifestyle, good habit-forming, and motivation techniques. This is worth the read for anyone who is trying to get back into an exercise routine (me here!) or start a new hobby or just trying to establish a routine for work and self-care.

I really benefited from reading the self-care chapter and it’s helped me establish a more forgiving bedtime and morning routine that I enjoy.

[Silvia Puiu · Rating 5 out of 5]

I think this book is useful for those who struggle with depression or delay their goals in life. It is well structured and I understand the author is specialized in this type of problems, ensuring a scientific background for the book.

[Carrie · Rating 3 out of 5]

I received an ARC of this book courtesy of Netgalley in exchange for an honest review.

A good book. Nothing unique or particularly ground breaking, but good, basic, actionable advice.

[Sara Underwood · Rating 4 out of 5]

I did win a copy of this book in a Goodreads Giveaway.

I really liked this book. I'm definitely a pragmatic (I want to fix and solve things) and I've also always struggled with feelings of depression, although I've never felt that they were "bad enough" to seek out professional help. A lot of the self-help style books out there basically read like its the same old advice packaged in a different box - and some of them get really complicated. This book does a great job in both keeping it simple as well as striking the right balance between pushing you to make changes, while also being sympathetic to the fact that changes are hard to make.

Other than the first step, which I found to be more abstract and difficult to relate back to the rest of the steps, this book is incredibly practical and I have started to implement a lot of the ideas, and for the first time in a long time I feel like my life is actually in some ways getting better.

[Laura · Rating 3 out of 5]

As you read this book, imagine the author in front of the room speaking to a small group or comfortably seated across from you having a nonthreatening conversation.
Her approach to helping the client see a brighter future, take action for a more effective present, is based on five principles. The book is written in a sequential path, each principle building upon the previous step. I found the first three principles most interesting and useful.
The process is based on awareness and dealing with emotions as they happen.
She suggests ways to "intentionally create consequences."

Her approach is gentle and encouraging. I did not find it as motivating as other books I have read but it is a very good introduction to goal setting and identifying emotions, triggers and behavioral patterns.

I received a copy from Netgalley for review.

[Imperfectly Belle · Rating 2 out of 5]

I really wanted to enjoy this book, but for me it was a struggle to relate to the suggested routines for happiness. I’m a shift worker and cannot set a routine. This week I finish work at 11pm, next week I’ll be starting work at 11pm. Not everyone works the 9 to 5 business hours and it would have been great to be able to read the author’s suggestions on how a shift-worker can incorporate her ideas into their routine. Therefore she, unfortunately, lost me at Principle 2. Whilst not great for me, I believe this book could be beneficial to many others.


* Thank you to the author and publisher for providing me with an ARC of this book via NetGalley in exchange for an honest review

[Christine Lussier · Rating 3 out of 5]

I read a digital copy of Activating Happiness from NetGalley in exchange for an honest review.

The book has easy to read, well thought out chapters, which, in my opinion would be helpful to someone needing encouragement/suffering through the doldrums. The author speaks honestly & not in a "preachy" sort of way. It is obvious that she knows what she is talking about & isn't just repeating information she has heard. I would not say this is a "quick fix" to someone who is suffering from depression,as professional help should be utilized.

[Holly Davis · Rating 4 out of 5]

I really loved the practical exercises this book provides to improve mood, get on a schedule, find out what your TRAPS are, and overcome low motivation and depression to get work done. This book helped me become aware of and identify triggers and the progression of what happens when I give in or fight through them. I love the idea of monitoring your mood based on High or Low and Positive or Negative. I didn't use the available worksheets but they were nice to have in case I did want to use them. I'll be referring back to this book and using its advice very often.

[Dawn · Rating 4 out of 5]

Thank you netgalley and the publishers for this arc in exchange for my honest review.

I am not a person who reads a lot of self help books but currently I am feeling a bit low due to being ill and this helped me identify little changes I can make to stop me feeling as low. I did read bits and feel like putting my hand up and say yes that’s me!

[Pam Mooney · Rating 4 out of 5]

I love that this book was strategy based with steps to take I, essentially, changing the way you think. It is just as advertised - a jump start guide - like a coach on the side. I found reading the introduction was key to getting the most out of each chapter. Very helpful book and one that you
will want to keep on the shelf to easily pick up and reinforce your goals. A good read.

[Michael Brewer · Rating 5 out of 5]

Dr. Hershenberg's writing style is clear and easy to digest. She provides thoughtful and relatable examples that will help any reader apply the suggested principles to their own lives and their self-improvement desires. At times it felt that Dr. Hershenberg was personally describing my own habits and behaviors.

[Michelle · Rating 5 out of 5]

Read this book a few times in last few weeks. There are days you just need a pick me up to know your not alone. Everyone has their spill on ways to help and each person is different. This book is well worth the read and to check out.

[Doctor · Rating 3 out of 5]

Low Mood as Depression and High as Mania.

High Positive, High Negative i.e. HP, HN
Similarly in Low i.e LP, LN

Values, Daily Routine, Keystone habits, Self Care, Busy Schedule,

Meditation, Yoga and spirituality take away all the negativity.

[Zina · Rating 5 out of 5]

I have been reading many self help books lately. This is one of the easiest to read and has many tips on helping someone set goals and come up with a plan to actively get out of a negative cycle. This would appeal to people with moderate anxiety and depression.

[NerdyBookishBeauty · Rating 4 out of 5]

I enjoyed this book. It wasn’t to deep and full of technical terms that made me want to put it down. I highly recommend this book. I received this device free from NetGalley for my honest review.

[Jarod · Rating 2 out of 5]

Lots of good information, just not the most engaging.

I received this for free as part of the goodreads first reads program

[Quinn · Rating 3 out of 5]

really insightful look into why we are feeling a way we are feeling and gives good ways to counter it. very specific.

[Ame Howard · Rating 3 out of 5]

A good pathway to help oneself create habits. Good downloadable worksheets and forms to help you work out your goals and create schedules/habits.

[Laura · Rating 3 out of 5]

Any self-help books on overcoming low mood and other symptoms of depression are always a winner by me, and so I'm always keen to read them. This one was great because it was based on a sound evidence-base for strategies such as ACT and CBT, which are great techniques for thought-challenging and 're-wiring'. However, that is all good as long as the book makes for an interesting read, and unfortunately this one I did not find as enjoyable, and reading it felt more like studying for a homework assignment than something I could allow myself to be absorbed into. That said, this will be a great help for many people, so if you are suffering from low mood or motivation, please do give this a go.

[Amy Kreydin · Rating 4 out of 5]

Cognitive behavioral therapy has been a tool I enjoy using and recommend to clients when psychosomatic patterns turn dysfunctional. Ms Hershenberg's book outlines pathways to getting out of daily ruts that get in the way of happiness. Those of us who experience stress and anxiety from mounting to-do lists, workaholism, escapism, exhaustion, and poor planning skills will get the most out of this book.

Thanks to NetGalley and the publisher for an advanced review copy.

[Jo · Rating 3 out of 5]

This a good self help book that can be used with friends and family

[Holly Senecal · Rating 5 out of 5]

Activating Happiness was not an eye opening read for me, it's things we all know are good for us. However how often do we pay attention to those little things in our everyday lives that can boost us up and keep us positive? Activating Happiness is wonderful as a companion read. Take it with you in the car, use it next to your daily devotionals as a motivating start to your day or even share it as a group with friends. It is an excellent book and I am giving it 5 stars. I like being able to refer back to it as a reminder that making our lives better does not happen in one fell swoop, that it is one day at a time.

[Ben Brewer · Rating 5 out of 5]

I really liked the practical tips that Dr. Hershenberg provides throughout. I identified more as a lark, and found her advice specific to larks really hit home. This is a book that requires you to be active and do some work, which is why I liked it, and think that it will actually help those that read it and are committed to following through on these positive habits.

[Liz · Rating 2 out of 5]

My first thought based on the description was that it was a sort of self help book. The book proved to be semi-correct. It was an ok read. If you are looking for something to past the time.

[Laura Lee]

2 words Pee You. Waste of my money.

[Allison · Rating 4 out of 5]

This was really helpful! I think it's basically CBT for beginners but I've never done CBT so there was plenty of new information for me. The style is really straightforward and approachable but not too jokey or attempting to be trendy. I will probably buy this to be able to refer back to, there's just a lot of practical info here that will be worth revisiting.