Cognitive Behavior Therapy (CBT) for Depression 101

u003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/cbt-depression/u0022u003eCognitive Behavior Therapy (CBT) for Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/cbt-challenge-negative-thinking/u0022u003eUsing CBT to Identify and Challenge Negative Thinking in Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/strategies-when-depressed/u0022u003eCBT Strategies to Get Moving When You’re Feeling Depressedu003c/au003eu003c/liu003ernu003c/olu003e

u003ch5u003eu003cstrongu003eExercises:u003c/strongu003eu003c/h5u003ernThere will be exercises associated with each lesson that you will be able to u003ca href=u0022https://www.therecoveryvillage.com/wp-content/uploads/2021/01/CBT-for-Depression-Worksheets-compressed.pdfu0022u003edownload hereu003c/au003e or u003ca href=u0022https://recovery.force.com/app/s/login/?ec=302u0026amp;startURL=%2Fapp%2Fs%2Fu0022 target=u0022_blanku0022 rel=u0022noopener external nofollowu0022u003eaccess through our portal.u003c/au003ernu003ch5u003eu003cstrongu003eMedically-reviewed articles:u003c/strongu003eu003c/h5u003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/depression/#Who_Is_at_Risk_For_Depressionu0022u003eRisk Factors For Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/depression/depression-triggers/u0022u003e9 Common Depression Triggersu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/depression/do-i-have-depression/u0022u003eDo I Have Depression?u003c/au003e (Quiz)u003c/liu003ernu003c/ulu003ernu003ch5u003eu003cstrongu003eOther Clinical Videos:u003c/strongu003eu003c/h5u003ernu003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/depression-causes-symptoms/u0022u003eCauses u0026amp; Symptoms of Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-depression-diagnosed/u0022u003eHow is Depression Diagnosed?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-depression-treated/u0022u003eHow is Depression Treated?u003c/au003eu003c/liu003ernu003c/olu003e

u003ch3u003eCognitive Behavior Therapy (CBT) for Depression 101u003c/h3u003ernu003ciu003eWelcome to this series on Cognitive Behavioral Therapy, commonly referred to as CBT, for depression. In this lesson we will go over depression.u003c/iu003ernrnEveryone gets sad sometimes and needs something to help them get back on track. Maybe you’ve had a serious bout of depression in the past, or bouts of depression, and now you’re starting to feel a little down. Unmotivated. Tired. You notice the glass is always half-empty.rnrnCBT for depression offers useful strategies to help you reset your thinking and your behavior.rnrnThe cognitive part of CBT concerns the thoughts you have when you feel depression coming on. Those thoughts usually center around the helpless, hopeless feeling that nothing you do is right, that nothing is going to work out and there’s nothing you can do about it.rnrnu003cbu003eThe first step is to identify the cognitive triadu003c/bu003e. Your typical, depressive thoughts probably fall into one or more of three categories.rnrnThey are negative thoughts about u003cbu003eyourself, the world and the futureu003c/bu003e. Thoughts like:rnrnI’m a bad person — a thought about the self.rnrnNo one loves me — a thought about the world.rnrnNothing will ever get better — a thought about the future.rnrnWhat are your negative beliefs about yourself, the world and the future? Take a minute to identify those thoughts.rnrnu003cbu003eThe next step is to dispute those thoughts.u003c/bu003ernrnDisputing negative thinking requires you to get out of your head for a moment. Instead, imagine what someone else might say to you. Or be a scientist and examine facts and evidence.rnrnAre you really a bad person? What would the person who loves you best in the world say to that? What would a therapist or counselor say to that? A mentor? A sponsor?rnrnCan you dispute negative thoughts with facts and evidence, like:rnrnu003ciu003eI’m really not a bad person. I’m a good partner, professional or parent. I give to charity and help others. I’m a hard worker. I’m trying to get better every day.u003c/iu003ernrnu003cbu003eThe ABCs help you identify your thoughts and behaviors when you’re feeling depressedu003c/bu003e.rnrnThink about something that has triggered depressed feelings and go through the ABCs.rnrnu003cbu003eA is for the activating event, or triggeru003c/bu003e. Something happens, the activating event, that triggers unhappiness or dissatisfaction.rnrnActivating events are things like loss (a job, relationship, money), perceived criticism or disrespect (from a friend, child, partner, boss), not getting enough sleep or feeling sick.rnrnu003cbu003eB is for the beliefs u003c/bu003ethat follow the trigger. Identify the thoughts and beliefs that come up after the activating event.rnrnYou get laid off from a job. Remember the cognitive triad? You may think you are worthless (self), useless to your family (world) and you will never get another job (future).rnrnu003cbu003eC is for the consequencesu003c/bu003e that come about after the event. The negative triad activates and maintains depression. You decide to stay in bed all day instead of getting up and looking for a job. You’re feeling irritable and get into a conflict with your partner.rnrnu003cbu003eNow that you’ve identified the pattern, move on to experimenting with changes in your thoughts and behavior.u003c/bu003ernrnu003cbu003eTry to dispute and modify the beliefs you identified in the ABCs.u003c/bu003ernrnu003cbu003eExamine the evidenceu003c/bu003e. Are you really worthless? Aren’t there a lot of things you have going for you? Things that other people can identify. Are you useless to your family? Aren’t you doing things for the family you can’t do when you’re out working? Have you ever been without a job for long? Hasn’t something always come up?rnrnu003cbu003eWork on re-attribution, reframing and putting things in perspective.u003c/bu003ernrnu003ciu003eI’m not worthless because I got laid off. Other people in the company were laid off. I have a great work history. This is a good opportunity to get things done around the house. I’ll spend time networking and get some help sprucing up my resume. I can always take a small pay cut or try something a little different. I’m a quick learner. I think I’d enjoy trying something new.u003c/iu003ernrnKeep track of the way you have reframed things and disputed your negativity. Use it in the future when you feel down, to remind yourself of positive ways of thinking.rnrnu003cbu003eThe behavioral part of CBT refers to taking the next step.u003c/bu003e When your thinking doesn’t get in the way, you can make use of the time you have while you’re laid off to look for a job and plan for your future. You think more clearly when you can check the negativity that goes along with depressed feelings.rnrnThank you for u003ca href=u0022https://www.therecoveryvillage.com/contact/u0022u003echoosing The Recovery Villageu003c/au003e.  If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at u003ca href=u0022tel:855-387-3291u0022u003e855-387-3291u003c/au003e.