CBT Self Help for Depression
From Getselfhelp.co.uk
The vicious cycle of depression.  The sort of thoughts that we
get when we're depressed are very negative.
Ou focus of attention is on all the
negative stuff on past stuff.  On stuff
that we regret doing or maybe what we
think were bad decisions. Very gloomy
in outlook, it is almost like wearing a
pair of gloomy specs.  We see life
through those distorted lenses.  Often very
self-critical, so the thoughts might be
something like:   I've messed up again,
there's no point, no one likes me.
So anybody that thinks and believes those thoughts are
going to feel depressed.
They're going to feel tired and have very
little energy, not motivated, not
interested in doing anything.   The body
goes into a slow-down mode.  So if we're
thinking and feeling that way, we tend not
to do much at all.
We withdraw and isolate ourselves.
Staying at home,
cutting ourselves off from other people,
we don't go out much.
We just don't do much it all, and when we
do or don't do those things, that tends
to reinforce those negative thoughts,
which strengthens how we feel, and so we
get caught up in this downward vicious spiral.
With CBT we can learn to break
the cycle, and we can break the cycle
in two places -  in the way we think and in
what we do, the way we behave.
With depression we tend to start with
changing what we do because that's what
is most effective, so rather than
withdraw and isolate, we need to start to
go out more, do more of the activities
that you enjoy, or used to enjoy doing.
Make sure you get connected with other
people, get
in touch again with family and friends.
Start with gentle exercise, maybe just
five minutes a day to start with, or
commit to doing five minutes, and then
see how you feel.  If you think it's
helping, do longer, preferably outside in
an outdoor space.  Learn some coping
skills - and you can do that on the
depression self-help page.  Plan to do
ACE activities everyday:   activities which
give you a sense of Achievement,
Connecting with others and Enjoyment.
Make sure you recharge your battery, by
doing energising activities activities
which give you energy.  Activities
which you enjoy doing.
You know the ones that help you feel
better.  And we can also break the cycle
by learning to think differently.
You can learn and use STOPP  skill.
Learn to challenge your thoughts, not believe or pay
attention to those depression thoughts.
We can learn to shift our focus of
attention and start to notice the
positives or the ok stuff, and we can
learn skills that are going to help us do
those things.   So if we're thinking and
doing differently, than our mood is going
to lift and our energy is going to increase.
Visit the webpage www.get.gg/depression.htm
You can follow the
steps on the webpage or you can print
the self-help guide as a PDF.
You can download and print the worksheets and
you can also download guided self-help
mp3s from that page.
www.getselfhelp.co.uk for CBT self-help and
therapy resources
