Cognitive Behavioral Therapy Techniques for Depression

Cognitive behavioral therapy has been shown by research to effectively treat depression. According to American Family Physician, it can be used on its own or along with antidepressants. It also reduces relapse rates because it teaches techniques that can be used even after a person leaves therapy. If depression starts to recur, he can use the same techniques he learned in his counseling sessions to stop it again.

Changing Irrational Beliefs

• Irrational beliefs often support depression. For example, a person may believe that things should be perfect in her relationship. If she has an argument with her partner, she may feel inadequate and believe it is her fault. Psychology Information Online says that irrational beliefs must be evaluated and changed into accurate ones. When the person catches herself having an irrational thought, she can use a thought-stopping technique such as envisioning a giant red light. Then she can substitute a healthy belief for the unhealthy one. Eventually, realistic beliefs will become the norm.

Replacing Negative Self-Talk

• Many people who suffer from depression have negative self-talk. Instead of thinking positive thoughts, Psychology Information Online says they tend to think in negative ways or ways that make them feel like a victim. For example, someone who is trying to get to an appointment and runs into a traffic jam might think, "This always happens to me. I have the worst luck in the world." This self-talk is ineffective because it doesn't address the problem. Instead, it supports a depressed mood. Self-talk can be turned into something positive. The most effective technique is changing the talk to make it solution oriented. For example, the person sitting in traffic might think, "This is a challenge, so I'd better find another route" or "I can call the office while I'm sitting here to see if I can change my appointment." An action plan is an excellent way to fight depression.

Reality Checks for Catastrophizing

• Depression causes many sufferers to catastrophize. They take the worst possible viewpoint in any situation. For example, someone who makes one minor mistake on a work project worries that she will be fired because of it. Instead of putting her energy into correcting the error, she wastes it all on worry. In the worst case, catastrophizing can actually make a bad outcome more likely. If the worker never fixes her mistake, she might indeed suffer some consequences. An effective technique to fight catastrophizing is to do a reality check. The woman who is worrying about her mistake can ask herself, "Is this really enough to cost me my job? I normally do accurate work, and my last five performance reviews have been good." The objective facts don't support her worry, so she can let it go and refocus herself on fixing the error.