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Quiet Your Mind and Get to Sleep : New Harbinger Self-Help Workbook - CARNEY C

Quiet Your Mind and Get to Sleep

New Harbinger Self-Help Workbook

By: CARNEY C

Paperback Published: 1st October 2009
ISBN: 9781572246270
Number Of Pages: 169

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Insomnia usually appears in the presence of at least one other disorder. Particularly common co-occurring conditions include major depression, generalized anxiety, attention deficit/hyperactivity in children, and chronic pain. In sleep clinics, insomnia patients with co-occurring psychological disorders outnumber those with only insomnia two-to-one (National Institutes of Health), yet there are no books currently available to help those with insomnia comorbid with another mental health condition. Quiet Your Mind and Get to Sleep offers solutions to this sizeable population in a practical, step-by-step manner that simulates the experience of visiting a sleep therapist. This program in this workbook is based on a proven-effective cognitive behavior therapy (CBT) treatment program created by coauthor Colleen Carney. Readers will learn new skills for dealing with insomnia and complete simple worksheets and assignments that will help them evaluate their insomnia as well as their comorbid condition. Chapters address insomnia and depression, insomnia and anxiety (including generalized anxiety disorder, post-traumatic stress disorder, obsessive-compulsive disorder, and other specific types of anxiety), and insomnia and chronic pain.

Industry Reviews

"Colleen Carney and Rachel Manber clearly understand the broad domain of insomnia and the suffering it causes. Their book reflects the authors' deep knowledge of sleep medicine and their experience treating hundreds of insomnia sufferers. It will no doubt help millions more as it clearly explains not only what to do, but also why. I sincerely wish Quiet Your Mind and Get to Sleep had been available sooner."
--William C. Dement, MD, Ph.D., professor of psychiatry and sleep medicine at Stanford University School of Medicine and author of The Promise of Sleep


"People with insomnia have been told for years that insomnia will go away if they get treatment for depression, anxiety, or pain, and this often does not happen. What is needed is a straightforward practical guide to solving their sleep issues, and these two leading experts in comorbid insomnias deliver. Quiet Your Mind and Get to Sleep is sensitive to the types of challenges faced by people with complicated health issues while taking a no-nonsense approach to eliminating the factors known to perpetuate sleep problems. The chapters and worksheets are interactive--it is like having access to your own therapist. This is a timely and truly essential book for anyone who suffers from insomnia and those who love them."
--Jack D. Edinger, Ph.D., CBSM, clinical professor in the department of psychiatry and behavioral sciences at Duke University Medical Center and senior psychologist at Durham VA Medical Center


"What can compare in beneficent impact on our minds and moods with a good night's sleep? In Quiet Your Mind and Get to Sleep, Carney and Manber do a masterful job of digesting the latest science for lay readers interested in improving their sleep. A unique feature of this work is its thorough treatment of the complicating factors of mood disturbances and chronic pain. This book stakes out an important place in sleep and health literature."
--Steven H. Woodward, Ph.D., director of the Sleep Research Laboratory, National Center for PTSD


"Carney and Manber have written an incredibly useful guide book for individuals with insomnia, especially insomnia that occurs with depression, pain, and anxiety. It is full of practical strategies and tools for self-care, clearly explained, with great examples from real insomnia sufferers. Quiet Your Mind and Get to Sleep walks you through all the key elements of behavioral treatment that you would get from a sleep specialist. I will definitely recommend it to my patients with insomnia."
--Daniel J. Buysse, MD, professor of psychiatry and clinical and translational science at the University of Pittsburgh School of Medicine


Dr. Rachel Manber's new book Quiet Your Mind and Get to Sleep is the next best thing one can do after travelling to Stanford University to receive her insomnia therapy. She is a one of the world's experts in insomnia research and a master of creating personalized, creative, and effective treatment plans for insomnia. Her methods go above and beyond the usual don't read in bed techniques and translate into results. This book is important because education is a key component to treating insomnia.
--Meredith Broderick, MD Medical Director of the Sleep Center at Minor and James Medical A Swedish Health Partner

forewordp. ix
introductionp. 1
the scope of the insomnia problemp. 5
What is Insomnia?p. 7
Insomnia is More Common Than You Thinkp. 8
How Do You Know if You Have Depression or Anxiety?p. 8
Is Your Insomnia Affecting Your Depression, Anxiety, or Chronic Pain Problem?p. 15
When to Treat Insomnia That Coexists with Other Disordersp. 17
Summing Upp. 18
learning about your sleepp. 19
Assessing for Insomnia and Other Sleep Disordersp. 19
Keeping a Sleep Logp. 26
Summing Upp. 30
Understanding insomnia and Your Sleep Systemp. 33
What Causes Insomnia?p. 33
How Does Sleep Work?p. 36
Other "Sleep Thieves"p. 44
Summing Upp. 45
sleep-incompatible behaviors: tools for changep. 47
Sleep-Incompatible Behaviorsp. 48
Some Specific Sleep-Incompatible Behaviorsp. 49
Taking Actionp. 57
Summing Upp. 62
optimizing your sleep system by changing your habitsp. 63
Optimizing Your Sleep Driver Systemp. 64
Irregular Rise Timep. 69
When it's Difficult to Stay Awake Until Your Scheduled Bedtimep. 70
Taking Actionp. 72
Summing Upp. 81
quieting your mind: tools for changep. 83
The Importance of Thoughtsp. 83
The Overactive Mind and Strategies for Changep. 84
Taking Actionp. 95
Summing Upp. 99
when thinking about sleep gets in the way of sleepp. 101
Thoughts, Feelings, and Behaviors: How Changes in One Area Affect the Othersp. 101
Tools for Changing Your Way of Thinkingp. 104
Taking Actionp. 122
Summing Upp. 126
issues with substances and medicationsp. 127
Alertness-Promoting Factorsp. 128
The Paradoxical Effects of Alcoholp. 129
Sleep Medicationsp. 130
Substance Use as a Potential Safety Behaviorp. 132
What about Medications for Other Conditions?p. 133
Taking Actionp. 134
Summing Upp. 138
when things get in the way of treatmentp. 139
What Do You See as Barriers to Treatment?p. 139
Possible Challenges in Implementing Changep. 142
Taking Actionp. 153
Summing Upp. 156
appendix: resourcesp. 157
Resources for Insomniap. 158
Self-Help Books for Depressionp. 159
Self-Help Books for Anxietyp. 159
Self-Help Books for Chronic Painp. 161
Resources for Quitting Smokingp. 162
Resources for Communicating Needs in a Relationshipp. 162
referencesp. 163
Table of Contents provided by Ingram. All Rights Reserved.

ISBN: 9781572246270
ISBN-10: 1572246278
Series: New Harbinger Self-Help Workbook
Audience: General
Format: Paperback
Language: English
Number Of Pages: 169
Published: 1st October 2009
Country of Publication: US
Dimensions (cm): 24.77 x 19.68  x 1.27
Weight (kg): 0.36

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