The CBT model of depression is that we feel a sense of hopelessness and that leads to a negative view of our self, others and our future. We generally think in negative terms, that we are inadequate or worthless. This type of thinking impacts on our behaviour as we tend to isolate ourselves and lose our sense of achievement and joy. Depression is more than feeling fed up for a few days but it can affect people in different ways. We can have disrupted sleep, feel tired, have low appetite or sex drive, lose motivation and energy. CBT helps us understand the vicious cycle of depression in that when we feel low, we isolate ourselves, and do not participate in life. CBT tends to start with Behavioural Action, where you start to focus on tasks/activities that you have stopped doing.
This short video below from getselfhelp explains the cycle of depression and where we can make changes – by either what we do and what we think.
By looking at what we do in terms of it being achievable, enjoyable, or making connections with others. We can look at when we get out of bed and have a shower, we have achieved something. When we talk to a friend, we are making a connection. We can then consider activities we used to do before depression, that we find enjoyable. Evidence shows if we make realistic plans we can move forward, rather than waiting to feel motivated.