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The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT Paperback – June 3, 2008

4.6 4.6 out of 5 stars 5,319 ratings

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Build a more satisfying and meaningful life with this best-selling guide to freeing yourself from depression, anxiety, and insecurity through Acceptance and Commitment Therapy

Are you, like millions of Americans, caught in the happiness trap? Russ Harris explains that the way most of us go about trying to find happiness ends up making us miserable, driving the epidemics of stress, anxiety, and depression. This empowering book presents  the insights and techniques of ACT (Acceptance and Commitment Therapy) a revolutionary new psychotherapy based on cutting-edge research in behavioral psychology. By clarifying your values and developing mindfulness (a technique for living fully in the present moment), ACT helps you escape the happiness trap and find true satisfaction in life.

The techniques presented in
The Happiness Trap will help readers to:

• Reduce stress and worry
• Handle painful feelings and thoughts more effectively
• Break self-defeating habits
• Overcome insecurity and self-doubt
• Create a rich, full, and meaningful life

“ . . . a powerful beacon showing us another way forward.”
—Steven Hayes, PhD, author of Get Out of Your Mind and Into Your Life
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Editorial Reviews

From Publishers Weekly

Physician Harris challenges some basic assumptions about the all-American tradition of the pursuit of happiness, drawing heavily on the acceptance and commitment therapy (ACT) work of University of Nevada professor Steven Hayes, which argues that happiness is not a normal state of being; pain is inevitable and what matters is how it is dealt with. The ACT prescription is to be mindful of negative thoughts and emotions, reconnect with core values, act in accordance with values and with the psychological flexibility to adapt to any situation. ACT techniques include diffusion—decreasing the impact of self-defeating thoughts (without making them go away), turning off the struggle switch, practicing expansion to make room for self-observation and connecting with the present moment. While these concepts might sound like typical self-help fare, Harris makes key distinctions: ACT is not a form of meditation or a path to enlightenment—to reap the benefits, action is imperative. More of an ACT primer than anything else, there's enough interesting content here to keep the reader, um, happy. (June)
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.

Review

"Carefully and creatively presents techniques that anyone can use to undermine struggle, avoidance, and loss of the moment. Harris systematically explores how we get into the 'happiness trap' and then shines a powerful beacon showing us another way forward."—Steven Hayes, PhD, author of Get Out of Your Mind and Into Your Life

"Eminently practical and readable. This book reveals that when calibrating one's life according to acceptance and valued action, happiness is a pleasant sideshow in the larger carnival of an engaged and purposeful existence."—Zindel Segal, PhD, author of
The Mindful Way through Depression

"An exciting alternative to the usual approach of so many self-help books. Harris explains how we can work with ourselves as we are, rather than aggressively trying to alter ourselves. I'm impressed by the simple and effective methods of ACT."—David Richo, PhD, author of
The Five Things We Cannot Change

Product details

  • Publisher ‏ : ‎ Trumpeter; 1st edition (June 3, 2008)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 240 pages
  • ISBN-10 ‏ : ‎ 1590305841
  • ISBN-13 ‏ : ‎ 978-1590305843
  • Item Weight ‏ : ‎ 12.8 ounces
  • Dimensions ‏ : ‎ 6 x 0.6 x 9 inches
  • Customer Reviews:
    4.6 4.6 out of 5 stars 5,319 ratings

About the author

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Russ Harris
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Dr Russ Harris is world-renowned trainer in ACT, a therapist and a coach, with a background in medicine (as a general practitioner). He has run hundreds of workshops, providing training over fifty thousand health professionals around the world. He is the author of several bestselling ACT-based textbooks and self-help books. The Happiness Trap is an international bestseller, with over a million copies sold worldwide and editions published in over thirty languages.

Customer reviews

4.6 out of 5 stars
5,319 global ratings

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Customers say

Customers find the book provides tools and lessons to live meaningful and fulfilling lives. They find it easy to read and understand, with a clear writing style. The strategies help them overcome feelings and thoughts that cause overthinking. Many customers appreciate the stress relief and scientific evidence-based information.

AI-generated from the text of customer reviews

302 customers mention "Book content"298 positive4 negative

Customers find the book helpful for living a meaningful and fulfilling life. They appreciate the tools it provides to connect with their values and learn how to navigate life's challenges. The book is described as life-changing and has useful information for those practicing ACT.

"...Great examples and steps to overcome different sources of unhappiness. Do use the extra bits to make the best of it...." Read more

"...There is SO MUCH great content and practical advice here to enrich the lives of readers. The research and readability are exceptional...." Read more

"...They are essential challenges to help one become immersed in the theory, help one reach competency in daily life...." Read more

"There is a lot of useful information here that is well worth knowing and putting to use...." Read more

216 customers mention "Readability"216 positive0 negative

Customers find the book easy to read and useful for re-evaluating thoughts and feelings. They appreciate the practical advice and content that enriches their lives. The book is described as powerful and not to be rushed through.

"Great book overall. The author writes in a very understandable tone and it is easy to follow...." Read more

"...There is SO MUCH great content and practical advice here to enrich the lives of readers. The research and readability are exceptional...." Read more

"...I am a little sheepish to admit this, but this is the best book I have ever read. I don't mean that it outdances the prose of Tolstoy (etc.)...." Read more

"There is a lot of useful information here that is well worth knowing and putting to use...." Read more

162 customers mention "Ease of reading"146 positive16 negative

Customers find the book easy to read and understand. They appreciate the clear writing style and explanations in layman's terms. The concepts are empowering and outlined for immediate practice. Readers praise the author's presentation and well-thought-out approach.

"...The author writes in a very understandable tone and it is easy to follow. Great examples and steps to overcome different sources of unhappiness...." Read more

"...The research and readability are exceptional. If this book was recommended to you, then I encourage you to pick it up today and begin reading...." Read more

"...the power of these concepts is magnified and they are much more accessible to westerners...." Read more

"...is a lot of useful information here that is well worth knowing and putting to use...." Read more

48 customers mention "Feelings"48 positive0 negative

Customers enjoy the book. They find it helpful for understanding Acceptance and Commitment Therapy, identifying emotions, and living with thoughts. The author explains psychological concepts in an easy-to-understand way. The book is based on cutting-edge research in behavioral psychology and helps readers connect with their values and live fulfilling lives.

"...To me, ACT seems a natural extension of evolutionary psychology. They fit together so seemlessly, at least in my opinion...." Read more

"...It explains acceptance and commitment therapy (ACT) which is the third generation of the behavioral therapeutic approach..." Read more

"...Basically, you defuse unhelpful thoughts, accept negatives emotions and feelings, and live your life according to your defined values in a mindful..." Read more

"...It has helped me calm anxiety, re-focus on my values and begin the process of listening to my deeper self about what I really want to DO moving..." Read more

18 customers mention "Stress relief"18 positive0 negative

Customers find the book helpful for reducing stress and anxiety. They say it helps them manage painful feelings and thoughts more effectively. The techniques provide immediate relief when used, and physical symptoms have nearly disappeared. Many customers report that the book helps people with anxiety, depression, and other mental health issues.

"...My quality of life has improved tremendously, my physical symptoms have nearly disappeared, and I am no longer enslaved to my anxiety and fear...." Read more

"...It simply gives you a new perspective on dealing with stress, anxiety, depression and the overall struggles we deal with and let consume our lives..." Read more

"...In a nutshell: pain is inevitable, but you don’t have to fight and resist the pain...." Read more

"...Instead, the wisdom in it has provided both enormous relief as well was practical tools that I am using every single day in my coaching and change..." Read more

17 customers mention "Reliance on scientific evidence"15 positive2 negative

Customers appreciate the book's reliance on scientific evidence. They find the information realistic and helpful, describing it as honest and natural. The author is described as a realist.

"...It is founded on evidenced based science, not wishful thinking or esoteric unprovable traditions espoused by Freud and many others...." Read more

"...This book is completely different. It is based on real scientific evidence...." Read more

"...I find this to be refreshingly real and life-affirming." Read more

"...health field for years, this therapy is something brand new and far more realistic than your typical CBT or DBT that is traditionally used...." Read more

36 customers mention "Actionable"12 positive24 negative

Customers find the book provides clear, simple information and guidelines for living a meaningful life. They say it engages them to get the full effect. However, some readers feel the content is repetitive and unsubstantial.

"...a taxonomy of actions that are so detailed that they are not practical to follow...." Read more

"...This is a whole package for living a better life, and as you notice it won't dig in your past to try to solve your present problems: it just wants..." Read more

"...So much digression, ending in "... but we'll get to that later." So many hackneyed examples...." Read more

"...It does get monotonous with the examples at times. Still overall a great read for the material." Read more

21 customers mention "Pacing"7 positive14 negative

Customers have different views on the book's pacing. Some find it a good introduction to ACT and therapy, with basic information. Others mention that it takes practice and effort, and that some exercises are tedious. Overall, opinions vary on whether the book is an effective introduction or an introductory course to self-help.

"...It is easy to read and easy to follow. More difficult to implement, but I guess that's just change as a whole...." Read more

"...you want to give cognitive behavioral therapy a shot, this is a great place to start...." Read more

"...I'll warn you though, it takes time, effort, and a desire to improve like anything else...." Read more

"...But of course you need to apply it and practice, the work is worth it." Read more

Knowledgeable. Insightful. ACT based.
4 out of 5 stars
Knowledgeable. Insightful. ACT based.
Paraphrasing p39, the happiness trap: to find happiness, we try to avoid or get rid of bad feelings – but the harder we try, the more bad feelings we create. Systematically and beautifully, based on ACT (Acceptance and Commitment Therapy), the author explores how we get into the trap and how mindfulness, acceptance, cognitive diffusion (reaction to thoughts as if they are the absolute truth) and values can release us from it.p.s. Below please find some favorite passages of mine fyi.What’s the fastest way to make a teenage girl depressed? Show her a fashion magazine. Evolution has shaped our minds so that we are almost inevitably destined to suffer psychologically; to compare, evaluate, and criticize ourselves; to focus on what we’re lacking; to be dissatisfied with what we have; and to imagine all sorts of frightening scenarios, most of which will never happen. P15When your primary motivation is the avoidance of unpleasant thoughts and feelings, this drains the joy and vitality from what you are doing. It’s hard to appreciate life when you’re running away from something threatening. P41About 80% of our thoughts have some degree of negative content. If taken as the absolute truth, can readily feed into anxiety, depression, anger, low self-esteem, sell doubt and insecurity. P56ACT: Accept your internal experience. Choose a valued direction. Take action. P145You’re not who you think you’re. p189
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Top reviews from the United States

  • Reviewed in the United States on December 6, 2024
    Great book overall. The author writes in a very understandable tone and it is easy to follow. Great examples and steps to overcome different sources of unhappiness. Do use the extra bits to make the best of it. It is easy to read and easy to follow. More difficult to implement, but I guess that's just change as a whole. I don't claim to be better, but I have more tools in my toolbox after reading this book.
    One person found this helpful
    Report
  • Reviewed in the United States on September 16, 2024
    Dr. Russ Harris has created a monumental work in the self-help and personal development field. If you only use one tenth of the tools and techniques in this book, you will have received many, many times more in value than you paid for this truly remarkable book.

    There is SO MUCH great content and practical advice here to enrich the lives of readers. The research and readability are exceptional. If this book was recommended to you, then I encourage you to pick it up today and begin reading. I am certain you will not be disappointed. Thank you, Dr. Harris, for this wonderful and enduring gift.
    3 people found this helpful
    Report
  • Reviewed in the United States on June 20, 2012
    I am a middle-aged white male with a typical job, and I lead a typical life. I don't know if my opinion will persuade anyone to pick up this book. To be honest, I am not terribly concerned about that. I suppose I am writing this primarily as a thank you to the author. The book changed my life forever--in a good way. It brought together many things that have interested me for many years and made sense of them. It took the things I loved most about Zen Buddhism and framed them in a largely scientific context. In this scientific characterization, the power of these concepts is magnified and they are much more accessible to westerners. The writing seems compatible with ideas presented in formal epistemology. The recommended actions and ideas seem at home in the mind of an epistemic skeptic. More than just the book, ACT itself deserves much praise. To me, ACT seems a natural extension of evolutionary psychology. They fit together so seemlessly, at least in my opinion. For those in whom ACT is destined to resonate, the book is definitely a life changer. I thought he brilliantly and patiently encouraged the reader to participate in the many exercises presented in the text. The exercises are not embellishments or superficial ornaments. They are essential challenges to help one become immersed in the theory, help one reach competency in daily life. The exercises are extremely on target and extremely well balanced and measured. One of my favorite things is that when you finish the book, perhaps having left some of the exercises undone, it instantly becomes an incredible reference for the world view it describes. You can go back and finish the exercises. You can flip to a random page and study it. You can systematical refresh yourself on some pre-selected topic. In short, you can become and remain very, very familiar with the material. I am a little sheepish to admit this, but this is the best book I have ever read. I don't mean that it outdances the prose of Tolstoy (etc.). I mean in terms of pure impact on my life. I am sure the book would not effect everyone in this way. As we all know, life is a problem with many solutions (or something along those lines). Some of us might like an entirely different intellectual framework from which to view and interact with the world around us. For them, this book will probably seem ordinary, or worse. But, as for myself, I have found a magnificent text to aid me in the days ahead. My only betrayal of its role is that I know I will always be on the hunt, to some extent, for an even better formulation. Until I find one, I am set.
    140 people found this helpful
    Report
  • Reviewed in the United States on January 5, 2024
    There is a lot of useful information here that is well worth knowing and putting to use. But the author presents the content as if the reader is a firm skeptic who needs endless convincing that ACT is worthwhile.

    Others might enjoy the very chatty nature of this book but I don't. Reading it, I feel like telling the author, "Ok already, stop trying to convince me with over simplified anecdotes and get to the point." I'd love a shorter version that explains ACT and how to best to use it.
    9 people found this helpful
    Report
  • Reviewed in the United States on May 17, 2019
    I would not have earned my B A in Psychology if it wasn't for this book, period. It explains acceptance and commitment therapy (ACT) which is the third generation of the behavioral therapeutic approach (the second generation being the cognitive behavioral therapeutic approach). It is founded on evidenced based science, not wishful thinking or esoteric unprovable traditions espoused by Freud and many others. It makes sense to the layman and professional alike. Dr. Steven Hayes is the founder of ACT, but I consider Dr. Russ Harris who authored this book to be the torchbearer of ACT. ACT is truly unlike anything you have probably ever read concerning therapy, psychology, mental illness, and genuine healing of the mind. It's NOT New Agey foolishness nor is it post-modern ignorance. It's a new method of consideration of self. Instead of spending all of your energy fighting to control your thoughts which I think we can all agree can ever be achieved, what might happen if we embraced our troubling thoughts and simply accepted them? We wouldn't ever have to love them, but what if we simply gave them space to exist? Might the byproduct be a bit more peace or at least more capacity to enjoy life? This is the over simplified philosophy behind ACT and this book. It is a scientific mindfulness based approach that may very well change the perspective of your entire life for positive results. Wether you suffer from depression, anxiety, suicidal thoughts, substance abuse, schizophrenia, or whatever other troubling thoughts this book and the ACT approach may be just what you have been searching for. I'll warn you though, it takes time, effort, and a desire to improve like anything else. If you are happy being unhappy or being a victim then don't waste your money on this book.
    126 people found this helpful
    Report

Top reviews from other countries

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  • Grey Sha
    5.0 out of 5 stars Incredible book
    Reviewed in Canada on December 14, 2024
    This book is based on Acceptance and Commitment Therapy (ACT). Easy to read and very impactful.
  • Monique 💘
    5.0 out of 5 stars Livro excelente
    Reviewed in Brazil on June 27, 2023
    Muito bom!
  • Amazon Customer
    5.0 out of 5 stars Read it!
    Reviewed in the United Kingdom on December 31, 2024
    Brilliant and life changing, recommended to all to read yesterday. I wish I had read this growing up at school!
  • Riccardo De Domenico
    5.0 out of 5 stars Paradigm shifting
    Reviewed in Italy on September 20, 2024
    We've been taught wrong and this book is here to reconstruct our understanding of negative emotions and offers tools to engage with them meaningfully. Life changing is what this is. Go buy it.
  • Dr SAM Ahuja
    5.0 out of 5 stars Be Present, Open Up. And Do What Matters!!
    Reviewed in India on August 28, 2024
    An excellent treatise on the Happiness Trap!! The entire book goes through logical stages!! It builds up, with beautiful pnemonics and real life personalities!! We are all reformed personalities, when we contemplate the simple teachings in this book!! We strongly recommend this book, in whichever field, or profession we are!! - - Prof SAM Ahuja, Bangalore, India