Everyone feels down from time to time, but when these emotions last for a long time and begin to affect one's quality of life, it could be a sign of depression. This program will help you get out of depression using techniques based on cognitive behavioural therapy. Through a combination of tried and tested methods, your symptoms can be relieved and you can develop healthy habits to move forward and move on in life.
About this program
- Welcome to Your Program for Depression
- Status Update
- PHQ-9 Questionnaire
- Focus for the Lesson: Understanding Depression
- Meet SarahOptionalPreview
- Key Points about Meet SarahOptional
- What is CBT?
- Key Points about What is CBT?
- Observation Model
- Key Points about Observation Model
- Mapping My Symptoms
- Mapping My Symptoms with the Observation Model
- Behaviours
- Key Points about Behaviours
- My Behavior Before and Now
- Plan a Positive Behaviour
- Your Journal: Positive BehavioursOptional
- Summary and Planning
- What Did you Think About this First Lesson?Optional
- Welcome to Lesson no 2
- Status Update
- Activity Review
- Behavioural activationPreview
- Key Points about Behavioural activation
- Connecting Values and Behavioural Activation
- Your Inner Values
- Key Points about Values
- What are Your Values?
- Positive and Negative Activities
- Plan Three Positive Behaviours
- Dealing with Negative Behaviours
- Your Journal: ValuesOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson no 3
- Status Update
- PHQ-9 Questionnaire
- Activity Review
- Why is it Important to do Things Even When You Don't Want to?
- Dealing with ResistancePreview
- Why is Exercise so Important?
- Key Points about Exercise
- Creating RoutinesOptional
- Plan Positive Behaviours
- My Best ToolsOptional
- Sarah's JournalOptional
- Your Journal: Creating HabitsOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson no 4
- Status Update
- Activity Review
- Running on Autopilot
- Key Points about Running on Autopilot
- Mental Habits When DepressedPreview
- About Thinking Errors
- Key Points about Thinking Errors
- Different Types of Thinking Errors
- Key Points About Different Kinds of Thinking Errors
- Mapping Your Negative ThoughtsOptional
- Shifting Focus to Positive Thoughts
- Your Gratitude LogOptional
- Plan Positive Behaviours
- Your JournalOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson 5
- Status Update
- PHQ-9 Questionnaire
- Activity Review
- Values Check-Up
- Dealing with Thoughts: Change and Acceptance
- Inner Dialogue
- Key Points about Inner Dialogue
- Creating Alternative ThoughtsOptional
- Acceptance
- Introduction to MindfulnessOptional
- Floating LeavesOptional
- Plan Positive Behaviours
- Sarah's JournalOptional
- Your Journal: MindfulnessOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson 6
- Status Update
- Activity Review
- Worry and Rumination
- Key Points about Worry and Rumination
- Focused AttentionOptional
- Key Points about Focused AttentionOptional
- Attention Training: Nature Sounds 1Optional
- Postponement PeriodsOptional
- Key Points about Postponement PeriodsOptional
- Postponement Log: WorryOptional
- Postponement Log: RuminationOptional
- Plan Positive Behaviors
- Sarah's JournalOptional
- Your Journal: Reflecting on PostponementOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson no 7
- Status Update
- PHQ-9 Questionnaire
- Insomnia Severity IndexOptional
- Activity Review
- Sleep Physiology Part IOptional
- Key Points about Sleep Physiology IOptional
- Sleep Physiology Part IIOptional
- Key Points about Sleep Physiology IIOptional
- Interference of Sleep RegulationOptional
- Key Points about Interference of Sleep RegulationOptional
- Find Your Recipe for Good SleepOptional
- How to Complete Your Sleep DiaryOptional
- Sleep HygieneOptional
- Key Points about Sleep HygieneOptional
- Regular Sleep and Connecting the Bed to SleepOptional
- Stress BucketOptional
- Key Points about Stress BucketOptional
- Stress Bucket and Coping StrategiesOptional
- Bedtime RoutinesOptional
- Guided Sleep 1Optional
- Journal: SleepOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson no 8
- Status Update
- Activity Review
- Depression and Relationships
- Social Support
- Key Points about Social Support
- My Circles of SupportOptional
- LonelinessOptional
- How to Deal with LonelinessOptional
- Building Healthy RelationshipsOptional
- Key Points about Healthy RelationshipsOptional
- Plan Positive Behaviours
- Sarah's JournalOptional
- Your Journal: The Social MeOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson no 9
- Status Update
- PHQ-9 Questionnaire
- Insomnia Severity IndexOptional
- Activity Review
- Values Check-Up
- Keep Working
- Key Points about Keep Working
- Attention Training: Nature Sounds 2Optional
- Plan Positive Behaviours
- Your Journal: Looking BackOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to the Last Lesson
- Status Update
- PHQ-9 Questionnaire
- Insomnia Severity IndexOptional
- Activity Review
- Review Your Toolkit and Stay on Top of SetbacksOptional
- Sarah's last diary entryOptional
- Your Journal: Looking ForwardOptional
- What do I do From Here?
- What did You Think About this Program?Optional