CBT for Depression (Major Depressive Disorder)

Educational content only. If you experience thoughts of self‑harm or suicide, seek immediate help from local emergency services or a clinician. See our Medical Disclaimer.

Overview

Depression often involves low mood, loss of interest, fatigue, sleep/appetite changes, and self‑critical thoughts. CBT targets the feedback loop between reduced activity, negative appraisals, and withdrawal that sustains symptoms.

Why CBT helps

Behavioral activation: systematically restoring meaningful activity counters anhedonia and avoidance.
Cognitive restructuring: identifying and testing negative appraisals reduces over‑generalization and self‑criticism.
Skills practice: problem‑solving, sleep routines, and values‑based actions increase perceived efficacy.

Core CBT strategies

Activity scheduling: start small, track energy and mood before/after each activity.
Thought records: capture automatic thoughts; weigh evidence for/against; write a balanced alternative.
Rumination management: set brief “worry/rumination windows,” then shift to concrete next actions.

Journaling prompts

One 10‑minute activity I can do today that aligns with my values is…
When I think “I’m failing,” the strongest evidence for and against that is…
After today’s activity, my mood changed from __ to __. What helped?
If a friend felt this way, I would tell them… (use as your balanced alternative)

For a guided format, see How to Journal.

When to seek care

If low mood persists, daily functioning declines, or you experience thoughts of self‑harm, contact a licensed mental health professional. CBT can be combined with medication based on clinician advice.