We all experience feelings of sadness at some point in our lives. Depression, on the other hand, is when these feelings last for longer periods of time and start to affect your quality of life. Moreover, depression also causes other symptoms such as fatigue, loss of appetite, difficulty concentrating and recurring thoughts of death and suicide. This program will help you overcome depression by taking you step-by-step through mapping your symptoms, identifying the main challenges in your life and understanding the relationships between your thoughts, emotions and behaviour. Using a combination of proven CBT techniques, relaxation exercises and gradual behaviour change, you will begin to alleviate your symptoms and develop healthy habits to help you move forward. By taking the time to work through each exercise you will gain greater control of your thoughts and emotions, learn to spot when you are acting based on biases in your thinking, develop healthy daily routines, and practice powerful tools for relaxation and stress regulation.
About this program
- Status Update
- Meet SarahPreview
- BarriersOptional
- Sarah Goes to the Psychologist
- Fight Flight Freeze
- Mapping My FFF symptoms
- Mapping My Symptoms
- Mapping My Symptoms
- My Goals
- Understanding Stress
- My Stress Bucket
- My Three Main StressorsOptional
- The DMN and Mental Habits
- Progressive Muscle Relaxation IntroOptional
- Body Scan Exercise 1Optional
- Sarah's DiaryOptional
- Writing Exercise: Your Story
- What Did You Think About this Lesson?Optional
- Status Update
- Behaviours
- My Behavior Before and NowOptional
- Introduction to Changing Behavior HomeworkOptional
- Changing Behaviours: Social
- Activity Planning: Social
- Body Scan Exercise 2Optional
- Changing Behaviors: Diet
- Information About DietOptional
- Activity Planning: Diet
- Changing Behaviours: Sleep
- Healthy Sleep AdviceOptional
- Activity Planning: Sleep
- Guided Sleep 1Optional
- Why is Exercise so Important?
- Changing Behaviors: Exercise
- Activity Planning: Physical Activity
- Activity Planning SheetOptional
- Progressive Muscle Relaxation 2Optional
- Sarah's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Stress Bucket
- Coping Strategies
- Mapping Helpful and Unhelpful Coping Strategies
- Sarah and Mark's Next SessionOptional
- Observation Model
- Getting to Know the Observation Model
- Worry and Rumination
- Postponement Periods
- Postponement InstructionsOptional
- Your Postponement LogOptional
- Postponement Log: Worry 1
- Postponement Log: Rumination 1
- Progressive Muscle Relaxation 3Optional
- Focused Attention
- Introduction to Mindfulness
- Notice and Return Meditation 1Optional
- Floating Leaves 1Optional
- Changing Behavior: MindfulnessOptional
- Activity Planning: MindfulnessOptional
- Body Scan Exercise 3Optional
- Guided Sleep 2Optional
- Sarah's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Inner Dialogue
- Exploring A Difficult Situation / ChallengeOptional
- Exploring an Achievement in the Observation ModelOptional
- Creating Supportive Inner Dialogue
- Body Scan Exercise 4Optional
- Thinking Errors
- Cognitive Biases and Unhelpful Thinking 1
- Info Sheet: Common Thinking Errors 1
- Creating Alternative Thoughts 1
- Notice and Return Meditation 2Optional
- Cognitive Biases and Unhelpful Thinking 2
- Info Sheet: Common Thinking Errors 2
- Creating Alternative Thoughts 2
- Floating Leaves 2Optional
- Progressive Muscle Relaxation 4Optional
- Guided Sleep 3Optional
- Sarah's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- AssertivenessOptional
- Assertiveness TechniquesOptional
- Act More AssertivelyOptional
- Mapping Unassertive BehaviourOptional
- Becoming More AssertiveOptional
- Building Healthy RelationshipsOptional
- Creating Habits
- Three Habits I Want to Strengthen
- Progressive Muscle Relaxation 5Optional
- Sarah's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Summary Sarah
- Revisit: Mapping My SymptomsOptional
- Summary Sarah 2Optional
- Revisiting the Stress BucketOptional
- Summary Sarah 3Optional
- Revisit: Changing BehavioursOptional
- Summary Sarah 4Optional
- Revisit: Thinking ErrorsOptional
- Revisiting Past TriggersOptional
- Summary Sarah 5Optional
- Revisit: Assertive BehaviourOptional
- Summary Sarah 6Optional
- Finding the Tool to Deal with the Trigger 1
- Keep Working
- Sarah's DiaryOptional
- Your DiaryOptional
- What do I do From Here?