Depression Basics
One symptom of depression
- Depressed mood most of the day, nearly every day.
- Decreased interest or pleasure in all, or almost all, activities most of the day, nearly every day.
- Weight loss (when not trying to lose weight) or weight gain
- Difficulty sleeping, decrease in overall sleep, or increase in sleep.
- Feeling restless and moving more than usual or experiencing a noticeable
- Fatigue or loss of energy nearly every day.
- Feeling worthless or excessively/inappropriately guilty nearly every day.
- Difficulty concentrating or making decisions nearly every day.
"Nothing ever works out for me" is an example of this cognitive distortion.
Overgeneralization
This common depression behavior often reduces opportunities for positive experiences.
Withdrawal or isolation
This basic self-care activity involves getting enough rest and going to bed at a consistent time.
Sleep hygiene
What is behavioral activation?
A therapeutic approach that helps individuals engage in meaningful and rewarding activities to improve mood and counteract depression.
Depression affects more than just mood. Name two other areas it commonly affects.
Sleep, appetite, energy, concentration, motivation, relationships.
Viewing situations as all good or all bad is called this.
Black and white (all or nothing) thinking
Behavioral activation focuses on increasing this despite low motivation.
Engagement in meaningful activities.
True or False: Self-care only includes relaxing activities like baths or vacations.
False! Name 2 others.
What evidence-based therapy helps people identify and challenge unhelpful thought and behavior patterns?
Cognitive Behavioral Therapy (CBT)
True or False: depression only affects emotions
False
True or false: two people can experience the same event but interpret it differently based on their thoughts and beliefs
True
What three activity categories does behavioral activation focus on?
routine activities, enjoyable activities, and valued activities.
Bonus: Problem solving!
Name one example of physical self care.
Eating balanced meals. exercising, drinking water, taking medications as prescribed, attending medical appointments.
What are vulnerability factors?
Vulnerability factors are aspects of an individual's physical and emotional state that can lead to heightened emotional responses.
Ex. physical health, substance use, trauma, relational stressors, etc
Name one reason depression can be difficult to recognize.
Symptoms can develop gradually, look different in different people, or be mistaken for stress, tiredness, or physical illness.
Describe the cognitive triangle and how depression impacts each point.
Thoughts, feelings, behaviors
What approach is: acting before motivation appears.
Outside-in approach
What type of self-care involves setting limits with others to protect your time and energy?
Boundary setting
What is the role of support systems in depression recovery?
Bonus: name 2 types of support
Helps reduce isolation, provide encouragement, and support coping and accountability.
Bonus: emotional and tangible support
Depression can affect a person's thoughts, feelings, behaviors, and physical health. What does this tell us about depression?
Depression affects the whole person, not just emotions.
What role do negative core beliefs play in the cognitive triangle?
Negative core beliefs influence automatic negative thoughts
What is the TRAP/TRAC model?
Trigger, response, avoidance pattern
Trigger, response, active coping
Why is routine often helpful for mental health recovery?
Structure can reduce overwhelm, increase predictability, and support healthy habits
What are SMART goals? Why do we use them?
SMART = specific, measurable, achievable, realistic/relevant, time-bound goals
Used because it helps us focus on the "smallest possible step," makes goals more achievable, helps build confidence, and helps create measurable progress.