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The “10 Simple Steps to Overcoming Depression” program is based on a form of psychological therapy known as cognitive behavioural therapy (CBT). Contemporary research suggests that CBT is the most effective treatment for the most common psychological problems such as depression, anxiety and stress (as well as other problems such as insomnia and relationship difficulties). CBT is a relatively short-term, scientifically based therapeutic approach that is effective in achieving desired and meaningful changes. CBT focuses mostly on the way people think about things (including their attitudes and beliefs) and the way they behave. CBT helps people identify where their thoughts and actions are self-defeating, and then to replace these "bad habits" with more helpful thoughts and responses. CBT comprises both cognitive therapy and behaviour therapy. Cognitive therapy involves identifying and systematically evaluating the unhelpful, negative thoughts (or cognitions) that lead to intense or frequent negative feelings (e.g. depression, anxiety) and result in unhelpful behaviours (e.g. avoiding friends or repeatedly jeopardising relationships with loved ones). The treatment focuses on questioning thoughts and coming up with new more helpful ways to think about difficult situations. Behaviour therapy is goal-oriented and aims to help people change unhealthy or unhelpful behaviours that cause them to suffer or lower their quality and enjoyment of life. For example, people who are depressed often enjoy fewer pleasurable activities and so part of the “Overcoming Depression” program helps you to identify pleasurable and satisfying activities and develop a plan to increase your participation in them. Finally, CBT is focused on helping people like you to achieve your goals and to get more out of life. As well as helping you to change your unhelpful thinking and behaviour, CBT involves teaching you a range of useful and practical strategies to overcome the hurdles and obstacles in your life and to be happier and more productive.
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