By definition, Cognitive Behavioral therapy helps an individual face and control their issues by altering their mindsets and behavior. It is a combination of Behavioral therapy and Cognitive therapy. Behavioral Therapy is centered around patterns of action. Cognitive therapy on the other hand, is centered around patterns of thought. The primary objective of Cognitive-Behavioral Therapy is understanding how the thoughts and mindset of an individual influences their actions.

Cognitive-Behavioral therapy is a talking therapy that targets current issues an individual might be facing, rather than focusing on the problems of the past, in order to ultimately achieve long-term security and peace of mind. The treatment essentially works by breaking down seemingly large and overwhelming tasks into smaller, more achievable ones. Not only does this make the task seem less daunting, but it also improves a person’s mentality and mindset on a day-to-day basis.

Depressive Disorder, more commonly known as Depression, is a mental health disorder that is not unheard of. A large number of individuals suffer from this worldwide, and its severity differs on a large scale. It causes unpredictable shifts in a person’s emotions and can make a person completely lose interest and motivation in maintaining or pursuing any sort of commitment in their lives - be it with work, or with people. It causes them to be easily irritable and is a hindrance to their ability to fulfill day-to-day obligations

One of the most effective psychological treatments for depression is Cognitive Behavioral Therapy. It serves to reduce and ultimately eradicate the negative and pointless emotions of an individual using assessments, and other means.

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Cognitive Behavioral Therapy can assist an individual who has depression in two main ways.

Firstly, it can alter an individual’s thinking patterns using Cognitive Methods. In this method of treatment, a person confronts and realistically evaluates their negative thoughts. This allows them to see things from a pragmatic perspective, ultimately weakening the hold that their negative thoughts may have over them. A therapist may also be able to contribute to the evaluation, giving the individual a practical and impartial review.

Furthermore, it could increase a person’s motivation, drive, and energy levels using Behavioral Methods. This technique revolves around the actions of an individual. For every positive change in behavior, no matter how small the improvement, one must reward themselves. For example, little tasks like cleaning up after eating, or putting something away, are extremely difficult for certain individuals with depressive thoughts. By rewarding themselves every time they find the motivation to successfully complete a chore, there is a possibility that they are more likely to do it again.

There are a number of cognitive behavioral therapy techniques that therapists commonly used for individuals with Depressive Thinking:

Cognitive Restructuring: Similar to what was mentioned earlier, this method helps an individual reevaluate and alter their thought patterns. By confronting their negative emotions with realistic views and being objective with their detrimental thought patterns that trigger depressing and suicidal emotions, an individual becomes more aware of themselves, and the root cause of their problems. In attempting to identify legitimate reasons and support for their negative thoughts, an individual can work towards developing healthier thought patterns, and beneficial practices when they consider alternative perspectives. The aim of this technique is not to push an individual with depressive thinking to start thinking optimistically. Rather, it is to encourage them to view themselves and their thoughts practically. If a person takes the time to restructure their thoughts objectively, one step at a time, eventually they will learn to be less harsh on themselves.

Activity Scheduling and Behavioral Activation: For someone with depression, performing tasks of any nature or degree may sometimes be extremely difficult. They are also highly unlikely to willingly participate in, let alone initiate any sort of social interaction or outing. A depressed individual simply cannot find the motivation to do things. Activity scheduling is a method of cognitive behavioral therapy where an individual rewards themselves every time they schedule a task or an activity for them to carry out. Behavioral Activation helps an individual comprehend the link and influence between their actions and their emotions. By following this combined technique, individuals are no longer in isolation and are actively partaking in activities, even if they have to force interest. Breaking the cycle of monotony and inactivity after a long period of time is a major step towards fighting depression.

Thought Journaling: This is an effective method for an individual struggling to get their emotions out. This method can be used consistently, or ad hoc, whenever a person might need it. An individual with depression can put down what they are feeling, and on re reading, they might be able to make better sense of their thoughts, seeing them all laid out in front of them. They are able to explore and navigate through their emotions objectively, and potentially discern their triggers. This brings about a level of self-awareness in an individual as well.

There are three key aspects to take into consideration when journaling:

Falsifiability: An individual should be able to reflect on an experience and objectively decide whether it is factually accurate, or simply an opinion. A fact can be contested, while an opinion is a variable that cannot be.

Non-judgment: Humans are most critical and assuming when it comes to matters concerning themselves. However, for cognitive journaling to be successful, an individual has to be impartial when reflecting on their circumstances, their thoughts, and their emotions.

Detail: An individual needs to be descriptive about the situation they are journaling about, what it made them think at that moment, and how it made them feel.

ABC Analysis: This technique, like thought journaling, pushes an individual to deconstruct the actions and behaviors that they feel are related to their depression. It could be the unnecessarily harsh way in which they treat people that they genuinely care about, or their inability to get out of bed to do even the simplest of tasks.

The ABC model follows the following scheme:

The “Activating” event or antecedent: The primary situation that triggered the negative or harmful thought.

The “Beliefs” of the individual surrounding the event: The negative or harmful thoughts that may have taken place during the event.

The “Consequences” of an event: This would include the emotions and actions of the individual throughout the course of the event.

Fact-checking: An individual reevaluates their thoughts. They identify and differentiate between the portion of their thoughts that have legitimate proof and support, from the ones that are baseless, and heavily influenced by the individual's emotions. This method can also help a person identify which of their irrational behaviors take place as a result of their emotional mindset at the time and enable them to work on suppressing and overcoming these actions.

Successive Approximation [also known as ‘Breaking it Down”]: For someone with depression, it is easy to get overwhelmed by the thought of having to do something, as small as the task may be, and this results in complete demotivation to work towards any sort of goal. In order to prevent this, therapists bring in the concept of successive approximation, which is the process of taking a goal and breaking it down into smaller tasks, such that an individual finds it easier to accomplish them, step by step. In this case, the accomplishment of each small task will motivate the individual to keep going and will no longer discourage them from at least trying.

Mindful Meditation: By participating in this, an individual gradually relaxes their mind, in turn weakening the negative and depressing thoughts, allowing them to overall be more present and self-aware. Meditation allows a person to detach themselves from their negative emotions. They must sit by themselves, in a position that they are comfortable in, shut their eyes, and direct their attention on one specific thing in order to ultimately be able to focus on nothing at all, as contradictory as that might seem. An individual goes into a state of calm, where they block out all distractions from their surroundings and their minds. Consistent practice of mindful meditation gives individuals relief from depressive thoughts and emotions

Problem-solving Skills and Homework Assignments: An individual that is depressed rejects both physical and mental activity. Their lack of motivation to perform often results in them shutting out any sort of activity that demands them to work their minds. Additionally, their thoughts are completely and constantly occupied by negative emotions. In order to challenge this problem, therapists can provide individuals with assessments that require them to direct their focus away from the depressive thoughts, and instead on the problem-solving skills at hand. These are often skills that they can apply to the challenges they face on the daily.

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