Table 2 Description of the six core workshops of the iFightDepression® tool

Thinking, feeling and doing

- Participants receive information about how thoughts, feelings and behavior are interconnected.

- The model of depression as a “downward spiral” is introduced.

- Documentation of daily activities and corresponding mood changes is encouraged to identify ways to improve daily routines.

Task: Activity diary

Sleep and depression

- The possible connection between long bedtimes and worsening of mood is described.

- Participants are guided to explore whether there is a connection between their bedtimes and changes in mood.

Task: Sleep diary

Planning and doing enjoyable things

- Users are instructed to plan ahead and to integrate at least one positive activity into their daily routines.

- Findings of the first week are used and expanded in this workshop.

Task: Plan one week ahead including at least one positive activity a day

Getting things done

- Focus on training problem solving abilities

- The tool user chooses one problem they want to tackle and breaks it down into small steps that are realistic and achievable.

- Solutions for possible barriers or difficulties are to be anticipated.

Task: Break down one task into small steps and plan ahead when and how to complete it

Identifying negative thoughts

- The “ABC model” is introduced, participants learn about unhelpful thoughts.

Task: Identify negative thoughts during one event that made one feel bad

Changing negative thoughts

- Participants are briefed to look for the cause of negative thoughts and find possible and helpful alternatives.

Task: Develop alternative thoughts