“Depression is the most unpleasant thing I have ever experienced. . . . It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope. That very deadened feeling, which is so very different from feeling sad. Sad hurts but it’s a healthy feeling. It is a necessary thing to feel. Depression is very different.”
— JK Rowling
About this Activity
You will use David Burns’ “Feeling Good” book, which has been tested in various randomized trials and shown to have an effect on alleviating depression. The book is available for purchase in numerous bookstores or online. You’ll commit to working through the book over six weeks. Each week, you’ll check back in to reflect upon your experiences and expectations. The book is not a substitute for a trained therapist, and any severe form of depression should be addressed by a professional.
Depression is one of the most common mental health issues. There are now numerous treatment options that have proven effective and which include pharmacological treatments as well as different types of talk therapy. Cognitive behavioral therapy, which is often considered the gold standard, focuses on changing the thought processes and behaviors that contribute to depression. While cognitive behavioral therapy is most often done with a therapist, there are now several self-help solutions.
The Practice
Getting Started
The first thing that we recommend is to select the day (or days) of the week on which you want to do this activity. It's best to write down the days or add them to your calendar. A core aspect of these activities is writting down your thoughts. If you are doing the activity in the app, we provide forms to write and save your thoughts. If you are doing the exercise on your own, it is best to have a notebook or word document dedicated to this activity.
Instructions
This activity is focused on helping you work through a workbook that has proved effective in helping to alleviate and manage depression. The first step is to make sure that you have a copy (or will have a copy soon) of the book ("Feeling Good"). This activity does not have a specific first exercise that you must do at this time. Instead, you can complete an (optional) reflection entry next. We find it helps to write down your expectations, what you want from this experience.
First Entry
There is no specific first entry other than getting a copy of the book.
Weekly Practice
You've committed to working through the "Feeling Good" workbook during this activity. As part of your commitment, you opted to return to this app today and reflect upon your experiences. Take a few moments to clear your mind. Think back over the past week. How have you worked through the book? What have you noticed about your depression and your own awareness of it? Have you had any breakthroughs or insights? What have you learned that you will apply going forward?
The Science
This exercise is grounded in research on psychological well-being. Regular practice has been shown to increase positive emotion, enhance resilience, and deepen your sense of connection.
Key References
- Burns, D. (1999). Feeling Good: The new mood therapy(Rev. ed.). New York: Avon.
- Anderson, L., Lewis, G., Araya, R., Elgie, R., Harrison, G., Proudfoot, J., Schmidt, U., Sharp, D., Weightman, A., & Williams, C. (2005). Self-help books for depression: how can practitioners and patients make the right choice?British Journal of General Practice, 55,387-392.