About this program
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.
- Weekly Check-Up
- Meet SarahPreview
- Barriers
- Sarah Goes to the Psychologist
- My Achievement Goals
- Fight Flight Freeze
- Mapping My FFF symptoms
- Mapping My Symptoms
- Mapping My Symptoms
- Progressive Muscle Relaxation 1
- Understanding Stress
- My Stress Bucket
- My Three Main Stressors
- Body Scan Exercise 1
- Sarah's Diary 1
- My Diary
- Weekly Check-Up
- Behaviors
- My Behavior Before and Now
- Introduction to Changing Behavior Homework
- Activity Planning Sheet
- Changing Behaviors: Social
- Activity Planning: Social
- Body Scan Exercise 2
- Changing Behaviors: Diet
- Information About Diet
- Activity Planning: Diet
- Changing Behaviors: Sleep
- Healthy Sleep Advice
- Activity Planning: Sleep
- Guided Sleep 1
- Why is Exercise so Important?
- Changing Behaviors: Exercise
- Activity Planning: Physical Activity
- Progressive Muscle Relaxation 2
- Sarah's Diary 2
- My Diary
- Weekly Check-Up
- Stress Bucket
- Coping Strategies
- Mapping Helpful and Unhelpful Coping Strategies
- Sarah and Mark's Next Session
- Observation Model
- Getting to Know the Observation Model
- Worry and Rumination
- Postponement Periods
- Make Lists of Worry and Rumination
- Postponement Log Intro
- Postponement Log: Worry 1
- Postponement Log: Rumination 1
- Progressive Muscle Relaxation 3
- Focused Attention
- Introduction to Mindfulness
- Notice and Return Meditation 1
- Floating Leaves 1
- Changing Behavior: Mindfulness
- Activity Planning: Mindfulness
- Body Scan Exercise 3
- Guided Sleep 2
- Sarah's Diary 3
- My Diary
- Weekly Check-Up
- Inner Dialogue
- Exploring A Difficult Situation / Challenge
- Exploring an Achievement in the Observation Model
- Creating Supportive Inner Dialogue
- Body Scan Exercise 4
- Thinking Errors
- Cognitive Biases and Unhelpful Thinking 1
- Info Sheet: Common Thinking Errors, Part 1
- Creating Alternative Thoughts 1
- Notice and Return Meditation 2
- Cognitive Biases and Unhelpful Thinking 2
- Info Sheet: Common Thinking Errors, Part 2
- Creating Alternative Thoughts 2
- Floating Leaves 2
- Progressive Muscle Relaxation 4
- Guided Sleep 3
- Sarah's Diary 4
- My Diary
- Weekly Check-Up
- Assertiveness
- Assertiveness Techniques
- Assertive Behaviours
- Mapping Unassertive Behaviour
- Becoming More Assertive
- Creating Habits
- Three Habits I Want to Strengthen
- Building Healthy Relationships
- Progressive Muscle Relaxation 5
- Sarah's Diary 5
- My Diary
- Summary Sarah
- Revisit: Mapping My Symptoms
- Summary Sarah 2
- Revisiting the Stress Bucket
- Summary Sarah 3
- Revisit: Changing Behaviours
- Summary Sarah 4
- Revisit: Thinking Errors
- Revisiting Past Triggers
- Summary Sarah 5
- Revisit: Assertive Behaviour
- Summary Sarah 6
- Finding the Tool to Deal with the Trigger 1
- Keep Working
- Sarah's Diary 6
- Your Diary
- What do I do From Here?