You Will Get Through This Night PDF Book by Daniel Howell


Click here to Download You Will Get Through This Night PDF Book by Daniel Howell English having PDF Size 1.9 MB and No of Pages 209.

I’m not an expert, I’m just the guy with the laptop and a story. When anyone starts giving advice about mental health, you should be sure you can trust what they are saying. I have written this book in consultation with an experienced Clinical Psychologist – Dr Heather Bolton. All this content has been thoroughly reviewed and approved (even if I wrote ten pages and had to delete it all, much to my horror.

You Will Get Through This Night PDF Book by Daniel Howell

Name of Book You Will Get Through This Night
Author Daniel Howell
PDF Size 1.9 MB
No of Pages 209
Language  English
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About Book – You Will Get Through This Night PDF Book

So trust that what made it onto these pages is thoroughly fact-checked, and hopefully entertaining. The theory this book is based on, the exercises and advice within, come from evidence-based approaches. This means it’s founded on scientific understanding of the problems, and has been tested and proven to be effective.

If it’s in this book, it’s not just a nice sounding idea or a selfdiscovery, it’s cold, hard science that has been shown to work. This includes approaches from CBT (Cognitive Behavioural Therapy), ACT (Acceptance and Commitment Therapy), CFT (Compassion-Focused Therapy) and Positive Psychology. Many books are dedicated to exploring a single topic, method of treatment or mindset.

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These books often have a single fundamental point to make, but can then have a lot of history or methods around the answers. This is valid, but not necessarily the most useful experience for someone who needs help. This book is a lean, mean mental health machine. We’ll cover many of the known and new methods understood to really make a difference.

But I’ll make the point you need to understand and move on to the next one. You should never rely on just one book, but this one is essentially the helpful highlights of half the library. The small print This is a book containing information, it isn’t a sentient personal expert that will overhaul your entire life no matter the specific circumstances (genuinely sorry about that.

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It’s up to you to take what is contained in this text and apply it to you and your life. In mental health, there are no miracle cures that work for everyone – we’re all built differently and you have to find what works for you. Different experts may prefer different approaches, but they all have common ground that reveals the fundamental things that we should all know, and that’s what is in here!

This book focuses on the general human experiences we all have, helping us to understand how the things we do every day affect our minds, so we can learn to manage ourselves better. Feeling bad is normal, and not always dangerous or serious. We can feel depressed or anxious without having serious diagnosable disorders.

And it’s important to understand the line between what things this book will cover that can apply to us all, and what someone may need to seek professional help for. This is not a diagnostic textbook that will go into detail describing various conditions – we’ll leave that to the professionals and dense dusty tomes. You Will Get Through This Night PDF Book

As a general rule, if you’ve been feeling bad for more than a couple of weeks, are struggling to cope day-to-day, or are worrying if what you’re going through is ‘serious enough’ to need an intervention, it’s worth speaking to a professional. There were times in my life where I needed more than a book, and it’s important to accept that and seek help.

The ‘anxiety response’ is hard-wired into us, and probably responsible for the survival of our species. For something that ruins so many otherwise lovely afternoons of mine, it’s quite an impressive bit of design that I can at least appreciate the idea behind. When we perceive a threat, our brain triggers an immediate emotional and physical response that prepares us to run, fight, or freeze.

Fight, flight, or like a deer in a light, just fright. Our brain might not instantly know how we want to solve a situation, so it just hits the alarm bell, setting off a series of emotional and physical responses so we’re ready for anything. Being actively chased by a tiger, you might need your body to run very fast, so a nervous sweat keeps you cool, and your bowels want to evacuate for that extra speed advantage. You Will Get Through This Night PDF Book

If you go for the fight (brave and commendable), an increased heart-rate pumps blood into your muscles. Or maybe your brain just wants you to be super-scared of the looming orange threat and play dead, which explains why we sometimes react by freezing in the midst of a trauma – it can be a very adaptive safety response.

People often say this strategy works for bears? Based on what I’ve seen from domesticated cats, freezing would lead to total annihilation in a tiger scenario.) The problem now is obviously we’re not regularly being mauled by sabretoothed predators. We get the same reaction from the threat of public speaking, the aftermath of an awkward moment, or even just imagining a stressful situation.

The alarm bells will ring and our bodies will do their thing. Sometimes our bodies’ natural reactions to these feelings are so strong we can misinterpret them as being dangers to our physical health. We could feel like our heart pounding as we’re standing still is a heart attack, or sudden shortness of breath means we’re suffocating. You Will Get Through This Night PDF Book

Thank you, body autopilot, very helpful. The key thing to remember is that these bad feelings themselves are not dangerous. Although it feels horrible, anxiety can’t actually harm you. Only the tiger can. We don’t want to rid ourselves of the acute ways our brain keeps us out of danger and motivates us to do things, but we can understand it better and learn to tame it.

Do you see? The real tiger was inside you all along. I’m sorry. I was on tour, having just landed in Manila, and the Philippines government confiscated all the professional theatre tech our crew needed for performing our show for no apparent reason. No one was speaking to us and we were locked in an interrogation room for hours.

We ended up having to cancel a show thousands of people had travelled across Asia to attend, but also couldn’t publicly explain the situation in case we got arrested. I accepted what I couldn’t control, put it aside, and went into problem-solving mode – while everyone else was pulling their hair out. In hindsight, I’m definitely weirdly resilient (which comes with its baggage. You Will Get Through This Night PDF Book

And it would have been perfectly reasonable to pull my hair in solidarity with everyone else. It’s normal to feel overwhelmed. From feeling unbelievably stressed by your day, to overpowering anxiety in the face of a situation, or sadness so deep you can feel it weighing down your bones.

Whether you’ve had bad luck recently, or are still carrying the baggage from a past traumatic incident – sometimes a series of unfortunate events stack up to the point where we panic and feel like we’re spiralling out of control. It’s not nice, but it’s also not abnormal. I’ve had days when I’ve felt so overwhelmed I genuinely considered running away to live in a remote shack (I’d give myself three days without WiFi).

I’ve had moments of terror about the imagined worst-case scenarios of a decision that have cost me opportunities, sending me down different paths in life. Also my exceptional ability to constantly self-doubt makes everything from making my bed, to writing a joke, a slow and painful experience. Our minds tend to run at a million miles an hour (actually, I just verified: brain signals are between 150−270 mph. You Will Get Through This Night PDF Book Download

I’m definitely on the slow end). At any moment in our stream of consciousness, there is bound to be a whole waterfall of fears and criticisms. Our problem-solving brains constantly want to focus on the negatives to ‘fix’ them, but don’t take time to appreciate what’s going well, so we get stuck in a loop, like a dog being genuinely upset that it can’t bite its own tail.

The natural instinct is to try to run away from moments of overwhelming emotion, but many theories demonstrate that our instinct to avoid confronting the issue and press on with a smile is counter-productive. Successfully coping isn’t about avoiding bad feelings, but learning how to work with them. If we can learn to understand and react differently to our feelings, we can stop them dictating our lives.

Mindfulness is one of the most fundamentally important things to understand if you want to feel in control of your brain and the things it sends you. It also has to be one of the most popular words in the ‘world of mental health’, meditation and strangely expensive apps. It is not, as I initially guessed, a competition of how full your mind is with unhelpful thoughts that get in the way of enjoying life. You Will Get Through This Night PDF Book Download

If it was then I would win. Mindfulness is a practice based on ancient Zen Buddhist techniques, but don’t be scared, you don’t have to climb up to a mountain temple or forego your stress-inducing modern possessions in order to benefit from the idea. There’s evidence that mindfulness can help cope with stress, recurring depression, chronic pain, and even boost your creativity, memory, and concentration.

So no matter how you feel, it is definitely worth learning. It’s not about stopping thoughts, or trying to have a totally blank mind, it’s about allowing thoughts to arise and letting them be there. But rather than focusing on the thoughts, we focus on the world around us, or our breathing instead. The idea is to detach and distance yourself from the thoughts that come into your mind.

When a troubling thought pops into your head, instead of listening to it and letting it lead you down a path of worry, try to just accept that you had that thought – and instead of indulging in it or judging yourself for having it, just observe it from a distance. When you learn to separate yourself from thoughts as they come into your head, they have less power. You Will Get Through This Night PDF Book Download

You realise instead of them being allencompassing terrors that you need to give all your mental energy to, they are really just an idea your brain decided you should consider. Therefore you can just not consider it, and your mind can be at peace. If we approach our thoughts with an open and curious attitude, we can train our minds not to just fall into traps of worrying, self-criticising.

Or bringing up that random thing that makes you feel bad that you haven’t thought about all day. Yes that thing. No – don’t focus on it. Notice it, and now let it go. When you are fully detached from your thoughts and focused on the present moment, it’s almost impossible to be anxious for the future or depressed about the past! I am a self-confessed extreme ruminator.

I can happily just sit in a loop fixated on something unresolved, or something I’m scared of, and let it dominate my day – remembering mindfulness and distancing myself from these thoughts is something I have to do roughly every three minutes, but at least I now know how. Mindfulness is definitely a skill and for some people (hi) it takes practice.You Will Get Through This Night PDF Book Download

When I first started trying, it was very difficult to notice a thought without immediately jumping down the drain, instead of distancing myself from it. You are not alone in the universe, so who could be there for you for advice or consolation? Even if what you fear happens, the reality is other people are all far too obsessed with what’s going on in their lives.

So people won’t think about you negatively nearly as much as you think they might. The day I shared that I had struggled with depression, I went through this same cycle and felt prepared for any potentially bad outcomes, and even then I ended up surprised by the kindness and acceptance that I was met with. So don’t beat yourself up.

Who knows, you may actually win that metaphorical lottery! The more you break it down, the calmer you will feel, and it will feel easier to resolve. Thought suppression is the technical term for suppressing what’s on your mind, and there’s lots of evidence to show that it just makes the negative thoughts stronger. You Will Get Through This Night PDF Book Free

For example: right now, think of the last person you saw. Next, do not imagine that person completely naked. Boom. Depending on who you may have had the misfortune of meeting previously, I may have potentially just ruined your entire day, because you’re definitely imagining it right now. This is the paradoxical effect of just trying to ignore something on your mind. It’s still there.

It’s still there – and totally nude.) It’s also worth knowing that most of the things humans worry about don’t actually happen. Research has shown that people worry about a lot of things in a day, and the majority of them never occur. Even when they do, people usually cope much better than they expected. So what are you worrying for? What a waste of time!