Improving mood & depression with Cognitive Behavioural Therapy

As we move towards autumn and winter it seems appropriate to talk about depression. Anticipating winter and the worry about heating costs can fail to put a smile on even the happiest face.

Depression is such a horrible experience for anyone, being depressed robs us of pleasure and joy.  CBT can help you to feel better.

Depression causes us to withdraw and shut down. We feel tired, sleep is negatively affected, motivation diminishes, avoidance creeps in. We put off returning friends texts, we may leave the mail unopened, self-care diminishes, we socialise less, hobbies and interests are no longer enjoyed, and everything can seem like a huge effort. Does this sound familiar? Chores may get ignored and we may eat more or less and as for going to the gym…..well, who feels like exercising when they are depressed?

CBT follows NICE (National institute of health and care excellence) guidelines to help address depression. Research and studies show one of the most effective interventions to help manage depression is Behavioural Activation (BA). This is a powerful way to get ourselves up and running and feeling better.

The first step would be gaining an understanding of the links between depression and activity. When I mention activity, I don’t just mean physical activity, I refer to the day-to-day activities we all do in our lives.

It’s always interesting and informative getting a client to map out what they are doing in their day-to-day life over a week. So much can be learned from this and looking at the scores of their ratings for achievement and enjoyment in their lives can really tell a story.

 We go through this (a completed activity schedule) in session and see what we can learn; what gave the most enjoyment, what gave least enjoyment, is the person giving themselves credit for the things they do? Are they rating achievement fairly. What activities are missing? We know from research that as people we function best when we engage in a mix of activities - having social contact, activities where we use our brain, chores, hobbies and interests, some exercise, even if it’s just walking around the block.

We also look for “depression loops”; times when the person felt so low they just didn’t do anything; they shut down or withdrew. This is the starting point, there’s much more to be put into practice.

Please give me a call or text if you’d like to find out more about the next step and how CBT can help you to manage your low mood and depression. 

Best wishes Fiona