|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