The Happiness Trap Pocketbook by Russ Harris & Bev Aisbett

Post date: Feb 1, 2014 5:41:40 PM

Book

Review

Quick to read, this graphic book is an illustrated summary of 'The Happiness Trap' by Dr Russ Harris, published in 2008, and his approach to cognitive psychology know as ACT (Acceptance and Commitment Therapy). It is aimed at individuals and practitioners such as life coaches, and people who want a brief summary or reminder of the original book. I have not read the original, but I quite enjoyed this book, particularly the section on mindfulness.

Harris argues that the idea that we will be 'happy' is a falsehood and a trap which makes us feel dissatisfied and even depressed. He proposes that we need the two principles: mindfulness, and values in order to in order to a) 'effectively handle painful thoughts and feelings', which are an inevitable part of life and b) to lead a 'rich, full and meaningful life' (p.44). He says that mindfulness can help us to defuse painful or unpleasant thoughts and to 'expand' so that we can accept them without getting swept away by them, and to develop our 'connection' with the present moment.

The book includes a number of exercises in defusing and disputing negative thoughts, some of which I think would need the guidance and support of a therapist to be effective. There is an exercise to help you to identify your values (p.136-139) with the idea that you focus your life as much as possible around the things that are important to you – values such as being a caring person; seeking exciting and stimulating activities; maintaining physical fitness; persistence and commitment; and being trustworthy and loyal.

Some of the exercises did not appeal to me, while others seemed really useful and helpful. I especially liked the 3 linked mindfulness exercises (p.118):

• 6 breaths (three focused on the breathing itself and three with expanded focus on your surroundings);
• 9 breaths (first 3 focused on breathing, next 3 focused on breathing and noticing' your thoughts, and final 3 focused on breathing and feelings in the body),
• finally 12 breaths (3 focused on breathing; 3 focused on breathing and thoughts; 3 focused on breathing, thoughts and body, and finally 3 focused on breathing, thoughts and body and the world around you.

The final chapter talks about applying ACT to any of the four domains of your life:

• health
• leisure
• work/education
• relationships

and suggests working on one area that you would like to improve, before trying to work on another.

Academic interest

This is not an academic book. Those with an academic interest might be better to read Harris' original self-help book 'The Happiness Trap' published in 2008. This 'pocketbook' is not designed for academics.

Practitioners

This book provides a potentially useful and accessible summary of ACT (Acceptance and Commitment Therapy) described fully in Harris' earlier book 'The Happiness Trap' (2008). The accessible cartoons may be useful to show to clients to explain some of the core ideas and approaches in a gentle and humorous way. It may be useful to therapists and to life coaches.

Self-helpers

This book is designed for people who want to help themselves to 'reduce stress and worry; rise above defeat, doubt and insecurity; deal with painful thoughts and feelings more effectively; develop self-acceptance and self-compassion; let go of inaccurate and misleading ideas about happiness; and create a rich, full and meaningful life' (sleeve). It is very accessible with its cartoon-style drawings and very simple explanations of some quite complex ideas which can help to explain why certain activities and exercises are likely to be helpful.

Best Bits

I enjoyed the cartoon on page 131 about the remarkable Victor Frankl who wrote 'Man's Search for Meaning' following his personal experiences and observations, as a prisoner in Auschwitz in WWII, of the importance of having a purpose in life for survival.

Chapter 10 (p.106-119) on connectedness:

• p.111-112 Connection exercises
• p.116 Avoidance versus connection
• p.118 Breathing exercises (mindfulness)

Chapter 17 (p.164-166) on leading a meaningful life:

• p.165 'The ACT serenity challenge: Develop the courage to solve those problems that can be solved, the serenity to accept those problems that can't be solved and the wisdom to know the difference.' (Adapted from the 'serenity prayer').
• p.166 '..as you take action, ENGAGE FULLY in what you're doing. Act on your VALUES and pay attention to the effect your actions are having.'

About the author

Dr Russ Harris: Harris authored the self-help book of the same name 'The Happiness Trap' in 2008, which provides a more detailed explanation of Acceptance and Commitment Therapy. 'Acceptance and Commitment Therapy (ACT) gets it name from one of its core messages: accept what is out of your personal control, and commit to action that improves and enriches your life.' (source: http://www.actmindfully.com.au/acceptance_&_commitment_therapy ). Harris is an internationally-renowned trainer of Acceptance & Commitment Therapy (ACT) for therapists and coaches. His background was in medicine, as a GP, but his growing interest in the psychological aspects of health and wellbeing led to a total career change, and he now works both as a therapist and as a coach (source: http://www.actmindfully.com.au/about_russ_harris ).

Bev Aisbett: Aisbett is an artist, and also a counsellor who has authored several self-help books on anxiety including 'The Art of Anxiety'. She has a website at http://www.bevaisbettartofanxiety.com/