Overcoming Low Mood & Depression – CBT-Based Strategies for Mood Improvement Pathway
Depression and persistent low mood can leave you feeling stuck, hopeless, and drained. This self-guided course is designed to help you understand depression and learn practical strategies from Cognitive Behavioural Therapy (CBT) to improve your mood. The focus is on empowering you with tools to challenge negative thinking, engage in positive activities, regulate difficult emotions, and build resilience for the long term.
This course provides a structured, step-by-step approach to improving mood, using research-based psychological techniques. The tone is supportive and encouraging—reminding you that, with practice and self-compassion, it is possible to feel better and regain a sense of hope.
Depression and persistent low mood can leave you feeling stuck, hopeless, and drained. This self-guided course is designed to help you understand depression and learn practical strategies from Cognitive Behavioural Therapy (CBT) to improve your mood. The focus is on empowering you with tools to challenge negative thinking, engage in positive activities, regulate difficult emotions, and build resilience for the long term.
This course provides a structured, step-by-step approach to improving mood, using research-based psychological techniques. The tone is supportive and encouraging—reminding you that, with practice and self-compassion, it is possible to feel better and regain a sense of hope.
The course is designed as a logical, structured progression, ensuring that each module builds on the last:
1. Module 1 – Understanding Low Mood & Depression
• Establishes a foundational understanding of depression and introduces the CBT model, explaining how thoughts, feelings, and behaviours interact.
• Self-compassion is introduced as an essential aspect of recovery.
2. Module 2 – Reframing Negative Thoughts (Cognitive Restructuring)
• Provides tools to identify negative thinking patterns and challenge them using CBT techniques.
• The Thought Record exercise teaches how to reframe thoughts to reduce distress.
3. Module 3 – Behavioural Activation: Regaining Motivation & Joy
• Focuses on how small, achievable activities can break the cycle of depression.
• Practical steps are outlined to build motivation and reintroduce pleasure into life.
4. Module 4 – Emotional Regulation & Mindfulness for Mood Improvement
• Explores techniques for managing difficult emotions and introduces mindfulness as a tool for emotional stability.
• Grounding techniques are covered to help in moments of distress.
5. Module 5 – Building Long-Term Resilience & Preventing Relapse
• Guides you in creating a personalised well-being plan to maintain progress and prevent setbacks.
• A reflective activity invites you to write a letter to your future self, offering support for future challenges.
This structured approach ensures that you are equipped with both immediate coping strategies and long-term resilience skills by the end of the course.