DrQuit University

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that has been shown to be effective in treating depression. The goal of CBT is to identify and change negative thinking patterns and behaviors that contribute to the development and maintenance of depression. Here are some steps on how to use CBT to become less depressed:

1. Identify negative thinking patterns: In CBT, you will learn to identify negative thinking patterns, such as all-or-nothing thinking, overgeneralization, and catastrophizing. These thinking patterns can contribute to depression by causing you to view the world and your experiences in a negative light.
2. Challenge negative thoughts: Once you have identified negative thinking patterns, you can challenge them by looking for evidence that supports or contradicts them. For example, if you have the thought "I'm worthless," you can challenge it by asking yourself, "What evidence do I have that I am worthless?" and "What evidence do I have that I am not worthless?"
3. Replace negative thoughts with positive ones: Once you have challenged negative thoughts, you can replace them with positive ones. For example, if you have the thought "I'm worthless," you can replace it with the thought "I am valuable and worthy of love and respect."
4. Practice behavioral activation: Depression can cause you to withdraw from activities that you used to enjoy. Behavioral activation is a technique used in CBT to help you engage in activities that you used to enjoy, even if you don't feel like it. This can help improve your mood and decrease feelings of depression.
5. Set goals: Setting goals can help you focus on positive outcomes and give you a sense of accomplishment. In CBT, you will learn to set realistic and achievable goals that are meaningful to you.
6. Practice relaxation techniques: Stress and anxiety can contribute to depression. Learning relaxation techniques, such as deep breathing and progressive muscle relaxation, can help you reduce stress and anxiety.
7. Work with a therapist: CBT is most effective when you work with a therapist who is trained in this approach. A therapist can help guide you through the process of identifying and challenging negative thoughts and behaviors and provide support as you work toward your goals.