Depression CBT Self-Help Guide
The natural management of depression involves
understanding depression and the factors that
contribute to the symptoms. Learning to manage
stress in your life and engage in self-care
behaviors can improve your symptoms.
Screening test with graph to monitor severity
Articles about clinical depression and
cognitive-behavioral therapy (CBT)
50 suggestions from CBT with a tracking
feature to help focus positively and motivate
Depression Assistance Audio to help
understand clinical depression
Cognitive Thought Diary to learn to challenge
stressful thinking and provide positive feedback
Emotion Training Audio to learn to access
Relaxation Audios to learn deep relaxation
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Customization of graphics
This app contains a depression severity test,
audios, articles, a cognitive diary, and a
motivational points system that help you learn
how to do this.
I'm Depressed. I'm Overwhelmed. Where Do I Start?
Although cognitive-behavioral therapy (CBT) is the most effective treatment for depression, it can add to the already present feeling of being overwhelmed because it involves effort. Many people with depression think "What do you not get about 'I can't do anything!'?" when the therapist presents them with CBT treatment methods for depression.
A common symptom of clinical depression is fatigue with the associated feature of lack of interest in normal activities. The individual with depression can feel overwhelmed with the simplest of tasks. Eating, brushing teeth, or showering can present major daily hurdles. The idea of the effort required by CBT can be daunting.
Which is why it is best to have a CBT specialist develop a plan. The therapist can assist by creating manageable steps and by using sessions for training exercises on using the methods of CBT. A CBT specialist provides specific tools and techniques to change thinking and behavior. Read more...
Depression Assistance Audio
This audio provides information to help you understand your depression, to stop blaming yourself for the depression, and to
explain the methods to reduce the stress that can contribute to the depressive symptoms. Although this audio has some
mindfulness practice in it, the purpose is for education rather than relaxation. For more information, read
What Is Depression? A Frequently Misunderstood Illness
How often does a depressed person hear comments such as these?
“Do something and you'll feel better.”
“If you just stop being so negative, you wouldn't feel so bad.”
“I don't know why you're so depressed. You have everything.”
Some of these comments may be well-intentioned but they show a lack of understanding of the nature of depression. The problem is rooted in the use of the word “depression” as a diagnosis. The reason this is a problem is due to the word “depression” also being used by the public to describe a mood such as “I'm feeling depressed today.” However, a temporary mood and a diagnosable illness are two very different things. So the use of the same term to describe apples and oranges creates a great deal of confusion and misunderstanding.
It certainly would make sense if we could change the name of the diagnosis to something else: “XYZ Disorder” that wouldn't have any other association in the public's mind. However, this was tried by the mental health profession in the past when they changed the diagnostic term manic-depression to bipolar disorder. At the same time they changed major depression to unipolar disorder but it wasn't accepted in either the public's mind or the profession's. Therefore, the best we can do at this point is to try and distinguish between the diagnosable conditions of depression and the common use of the word “depression.” Read more...
Why is it important to differentiate depressive disorders from sadness?
Most of the clients I treat for depressive disorders also feel guilty due to the belief that they "should" be able to handle their emotions better. After all, "other people are able to handle loss, grief, sadness." They reason that if they are so seriously affected they most be weak-willed or not trying hard enough. These feelings of guilt only serve to make the individual worse due to feelings of inadequacy. To refer again to the above analogy of being sick with a low-grade analogy, imagine that not only are you suffering due to the illness but you also believe that you are sick because you didn't take care of yourself well enough, you didn't exercise enough or eat the proper foods. Now, you might react to these statements by saying "That's ridiculous! Sometimes you can do all the right things and you still get sick!" And that is exactly my point. An individual with a depressive disorder doesn't have any more control over the illness of depression than someone with a virus; there are health practices that are beneficial but such practices don't eliminate illness completely. Read more...