Evidence-based tools for working with low mood, hopelessness, withdrawal, and depressive thinking patterns.
A longitudinal CBT formulation based on Beck's cognitive model of depression — mapping early experiences through core beliefs to current maintenance cycles.
~25 min
Track activities hour by hour alongside mood to identify patterns linking what you do to how you feel.
~10 min
Plan and rate activities with mastery and pleasure scores to gradually rebuild a rewarding routine.
~20 min
Trace a negative automatic thought down through underlying assumptions to the core belief using the "what would that mean?" technique.
~15 min
Identify a core belief, rate its conviction, gather evidence for and against, and develop a more balanced alternative.
~15 min
Track rumination episodes and analyse their triggers, content, function, and consequences — to understand why you ruminate and what alternatives might work.
~10 min
Test the depressive prediction that "nothing will be enjoyable" by predicting pleasure before activities and comparing with actual experience.
~10 min
Write a letter to yourself from the perspective of a compassionate, wise observer — addressing your struggles with understanding rather than criticism.
~20 min