Sadness, Loss and Trauma

Sadness and Depression

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About this program
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.
  • Welcome to Your Program for Depression
  • Status Update
  • PHQ-9 Questionnaire
  • Focus for the Lesson: Understanding Depression
  • Meet Sarah
    OptionalPreview
  • Key Points about Meet Sarah
    Optional
  • What is CBT?
  • Key Points about What is CBT?
  • Observation Model
  • Key Points about Observation Model
  • Mapping My Symptoms with the Observation model
    Optional
  • Behaviours
  • Key Points about Behaviours
  • My Behavior Before and Now
  • Plan a Positive Behaviour
  • Your Journal: Positive Behaviours
    Optional
  • Summary and Planning
  • What Did you Think About this First Lesson?
    Optional
  • Welcome to Lesson 2
  • Status Update
  • Activity Review
  • Behavioural activation
    Preview
  • 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: Values
    Optional
  • 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 Resistance
    Preview
  • Why is Exercise so Important?
  • Key Points about Exercise
  • Creating Routines
    Optional
  • Plan Positive Behaviours
  • My Best Tools
    Optional
  • Sarah's Journal
    Optional
  • Your Journal: Creating Habits
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson no 4
  • Status Update
  • Running on Autopilot
  • Key Points about Running on Autopilot
  • Mental Habits When Depressed
    Preview
  • About Thinking Errors
  • Key Points about Thinking Errors
  • Different Types of Thinking Errors
  • Key Points About Different Kinds of Thinking Errors
  • Mapping Your Negative Thoughts
    Optional
  • Shifting Focus to Positive Thoughts
  • Your Gratitude Log
    Optional
  • Plan Positive Behaviours
  • Your Journal
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson no 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 Thoughts
    Optional
  • Acceptance
  • Introduction to Mindfulness
    Optional
  • Floating Leaves 1
    Optional
  • Plan Positive Behaviours
  • Sarah's Journal
    Optional
  • Your Journal: Mindfulness
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson no 6
  • Status Update
  • Activity Review
  • Worry and Rumination
  • Key Points about Worry and Rumination
  • Focused Attention
    Optional
  • Key Points about Focused Attention
    Optional
  • Attention Training: Nature Sounds 1
    Optional
  • Postponement Periods
    Optional
  • Key Points about Postponement Periods
    Optional
  • Postponement Log: Worry
    Optional
  • Postponement Log: Rumination
    Optional
  • Plan Positive Behaviors
  • Sarah's Journal
    Optional
  • Your Journal: Reflecting on Postponement
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson no 7
  • Status Update
  • PHQ-9 Questionnaire
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Physiology Part I
    Optional
  • Key Points about Sleep Physiology I
    Optional
  • Sleep Physiology Part II
    Optional
  • Key Points about Sleep Physiology II
    Optional
  • Interference of Sleep Regulation
    Optional
  • Key Points about Interference of Sleep Regulation
    Optional
  • Find Your Recipe for Good Sleep
    Optional
  • How to Complete Your Sleep Diary
    Optional
  • Sleep Hygiene
    Optional
  • Key Points about Sleep Hygiene
    Optional
  • Regular Sleep and Connecting the Bed to Sleep
    Optional
  • Stress Bucket
    Optional
  • Key Points about the Stress Bucket
    Optional
  • Stress Bucket and Coping Strategies
    Optional
  • Bedtime Routines
    Optional
  • Guided Sleep 1
    Optional
  • Journal: Sleep, Stress and Depression
    Optional
  • 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 Support
    Optional
  • Loneliness
    Optional
  • How to Deal with Loneliness
    Optional
  • Building Healthy Relationships
    Optional
  • Key Points about Healthy Relationships
    Optional
  • Plan Positive Behaviours
  • Sarah's Journal
    Optional
  • Your Journal: The Social Me
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson no 9
  • Status Update
  • PHQ-9 Questionnaire
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Values Check-Up
  • Keep Working
  • Key Points about Keep Working
  • Attention Training: Nature Sounds 2
    Optional
  • Plan Positive Behaviours
  • Your Journal: Looking Back
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to the Last Lesson
  • Status Update
  • PHQ-9 Questionnaire
  • Insomnia Severity Index
    Optional
  • Activity Review + Sleep Diary
  • Review Your Toolkit and Stay on Top of Setbacks
    Optional
  • Sarah's last diary entry
    Optional
  • Your Journal: Looking Forward
    Optional
  • What do I do From Here?
  • What did You Think About this Program?