This is a summary of the book “What you can change and what you can’t – the complete guide to Successful Self-improvement by” written by Martin E.P. Seligman and published by Vintage Books, 2007. He was the former president of the American Psychological Association who delivers a pragmatic treatise on problems that are treatable and those that are not. His attitude is candid, and his advice is well-informed albeit generalized. His message is, at times, as simple as if you are overweight and you have gotten thin, you have beaten the odds. Among his other messages, he believes that radical changes are possible so long as we know which areas are more amenable to change. Those on the opposite side of the spectrum can be misguidedly deemed as treatable by hoaxes. The degree to which a problem exists might indicate their treatability. The past, and particularly, mistreatment during childhood is wrongly blamed. If we are hopeful and optimistic, we can begin change but we must be realistic. Therapies and drugs control only the symptoms. Dieting and alcohol rehabilitation do not cure but obsession, panic attacks and phobias are highly treatable. Similarly, depression, anxiety and anger are hard-wired into the human psyche but treatable. Sometimes the best thing people can do with certain deep-rooted emotional maladies is to learn to live with them.

Psychological problems such as depression, addiction, obsessiveness, anxiety, and post-traumatic stress often require courage and self-improvement. Current treatments, such as drugs and psychotherapies, have an effectiveness rate of only about 65% due to the high degree of heritability of problem-causing personality traits. People who suffer from these mental afflictions often hope to live courageously with their problems. It is possible that both Winston Churchill and Abraham Lincoln were unipolar depressives.

People often believe they can benefit from self-improvement, such as weight loss, meditation, and suppressing sexual desire. However, these methods often fail due to genetic factors and biochemical factors. Our personality is more a product of our genes than we would have believed a decade ago.

Most people can change some things, such as depression, sexual dysfunction, mood, and outlook, while factors that people usually cannot change include severe weight problems, alcoholism, and homosexuality. Understanding one's psychological state helps to deal with and potentially change it for the better.

Dysphoric emotions, such as depression, anxiety, and anger, have been used as warnings of danger and loss throughout history. These emotions can be viewed as bad weather and can be managed through natural methods like meditation and progressive relaxation. However, unremitting, intense anxiety can indicate serious disorders like obsession, phobia, and panic, which require therapeutic exorcism.

Panic attacks, which manifest catastrophic thinking, are curable and can be treated with cognitive therapy. Phobias, which stem from evolutionary history, represent unreasonable fears and can be treated through systematic desensitization or "flooding." Optimism is a learned skill that can improve work achievement and physical health. Obsessions involve repetitive thoughts or images that can be depressing, scary, and repugnant, leading to obsessive-compulsive disorder (OCD). Treatment involves exposing the individual to a fearful situation and preventing the ritualistic behavior, eventually disarming the obsession. Understanding and managing these emotions is crucial for overall well-being.

Depression, anger, and post-traumatic stress disorder are common mental illnesses that can lead to feelings of sadness, helplessness, and despair. Bipolar depression, a heritable condition, can be treated with lithium, while unipolar depression stems from loss, pain, and sadness. Treatments include electroconvulsive shock, medication, interpersonal therapy (IPT), and cognitive therapy (CT). Anger, a powerful emotion, can be controlled by counting to 10, but it can also spark violence. Post-traumatic stress disorder (PTSD) involves extraordinary loss or tragedy, and some people may require drugs and psychotherapy. Sex, diet, and alcohol also play a role in these disorders. Transsexuals may believe they are trapped in bodies of the wrong gender, while exclusive homosexuality is deeply ingrained. Therapy can help alter feelings about sexual choice and preferences, but only within specified limits. Successful living often involves learning to make the best of a bad situation.

Dieting is not effective for heavy people, as it can make them more overweight and unhealthier. People who weigh less live longer, but society's emphasis on an "ideal weight" is misplaced. Exercise is good for the body and helps with weight control, but don't diet. Stomach bypass surgery can help the extremely obese. Factors such as overeating, having an "overweight personality," physical inactivity, and willpower are not true. Alcoholism is not a physical pathology, and treatments like Alcoholics Anonymous (AA) may not be effective. The depth of the problem should be considered, as most psychological problems start with childhood trauma. Focusing on changing aspects of personality within control and amenable to change is better. The "Serenity Prayer" counsels courageously changing the things that can, while accepting the things that cannot. Therapy or drugs may help if the problem is deep-seated, but it may not be effective in the long run.

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