Sadness, Loss and Trauma

Sadness and Depression

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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. 
1. Recognize and Become Aware
  • Status Update
  • Meet Sarah
    Preview
  • Barriers
    Optional
  • 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 Stressors
    Optional
  • The DMN and Mental Habits
  • Progressive Muscle Relaxation Intro
    Optional
  • Body Scan Exercise 1
    Optional
  • Sarah's Diary
    Optional
  • Writing Exercise: Life Story
  • What Did You Think About this Lesson?
    Optional
2. CBT starts with B
  • Status Update
  • Behaviours
  • My Behavior Before and Now
    Optional
  • Introduction to Changing Behavior Homework
    Optional
  • Changing Behaviours: Social
  • Activity Planning: Social
  • Body Scan Exercise 2
    Optional
  • Changing Behaviors: Diet
  • Information About Diet
    Optional
  • Activity Planning: Diet
  • Changing Behaviours: Sleep
  • Healthy Sleep Advice
    Optional
  • Activity Planning: Sleep
  • Guided Sleep 1
    Optional
  • Why is Exercise so Important?
  • Changing Behaviors: Exercise
  • Activity Planning: Physical Activity
  • Activity Planning Sheet
    Optional
  • Progressive Muscle Relaxation 2
    Optional
  • Sarah's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
3. Helpful and Unhelpful Ways of Coping
  • Status Update
  • Stress Bucket
  • Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Sarah and Mark's Next Session
    Optional
  • Observation Model
  • Getting to Know the Observation Model
  • Worry and Rumination
  • Postponement Periods
  • Postponement Instructions
    Optional
  • Your Postponement Log
    Optional
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Progressive Muscle Relaxation 3
    Optional
  • Focused Attention
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Floating Leaves 1
    Optional
  • Changing Behavior: Mindfulness
    Optional
  • Activity Planning: Mindfulness
    Optional
  • Body Scan Exercise 3
    Optional
  • Guided Sleep 2
    Optional
  • Sarah's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
4. Fine-Tuning Your Thoughts
  • Status Update
  • Inner Dialogue
  • Exploring A Difficult Situation / Challenge
    Optional
  • Exploring an Achievement in the Observation Model
    Optional
  • Creating Supportive Inner Dialogue
  • Body Scan Exercise 4
    Optional
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Creating Alternative Thoughts 1
  • Notice and Return Meditation 2
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Floating Leaves 2
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Guided Sleep 3
    Optional
  • Sarah's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
5. Healthy Relationships
  • Status Update
  • Assertiveness
    Optional
  • Assertiveness Techniques
    Optional
  • Assertive Behaviours
    Optional
  • Mapping Unassertive Behaviour
    Optional
  • Becoming More Assertive
    Optional
  • Building Healthy Relationships
    Optional
  • Creating Habits
  • Three Habits I Want to Strengthen
  • Progressive Muscle Relaxation 5
    Optional
  • Sarah's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
6. Habits for Life
  • Summary Sarah
  • Revisit: Mapping My Symptoms
    Optional
  • Summary Sarah 2
    Optional
  • Revisiting the Stress Bucket
    Optional
  • Summary Sarah 3
    Optional
  • Revisit: Changing Behaviours
    Optional
  • Summary Sarah 4
    Optional
  • Revisit: Thinking Errors
    Optional
  • Revisiting Past Triggers
    Optional
  • Summary Sarah 5
    Optional
  • Revisit: Assertive Behaviour
    Optional
  • Summary Sarah 6
    Optional
  • Finding the Tool to Deal with the Trigger 1
  • Keep Working
  • Sarah's Diary
    Optional
  • Your Diary
    Optional
  • What do I do From Here?