Life comes with its ups and downs, and it’s fairly common to feel occasionally down. However, if feeling a sense of despair has become rooted in your day to day existence, making normal functioning difficult, it might be a wise and healthy next step to talk with someone about depression.
If you’re feeling down you are not alone, you don’t need to suffer in silence and there is light at the end of the tunnel. If you’re feeling depressed, online cognitive behavioral therapy for depression can restore your zest for life or ‘joie de voir’ (exuberant enjoyment of life). However, prior to explaining cognitive behavioral therapy helps in treating depression, it’s helpful to first understand the most common types of depression people are experiencing.
If you are concerned you might be depressed, consider whether any of the following symptoms resonate with you:
If experiencing several of these symptoms to an extent that they have affected your life, we may be helpful in getting you “unstuck”. We know feeling depressed affects your mood, ability to think, feel, and function. It closes off connectedness, blunts sensations of pleasure, stifles creativity, and often shuts down hope. Having said this, there’s plenty of evidence concluding people who receive online cognitive behavioral therapy for depression can find significant relief and get better. As the name implies, cognitive behavioral therapy uses both cognitive strategies to modify thought patterns and behavioral strategies to modify unhelpful or harmful behaviors.
In a nutshell, cognitive behavioral therapy for depression aims to help you recognize particular negative thought patterns along with your behavioral responses to challenging and stressful situations. Cognitive behavioral therapy helps correct false self-beliefs that are commonly the origins of certain moods and behaviors. The fundamental principle of cognitive behavioral therapy is thoughts precede moods and they’re both interrelated with your environment, physical response, and subsequent behavior.(1) As such, modifying a thought conjured in a given situation will result in a changing of mood, behavior, and physical response.
Generally cognitive behavioral therapy is shorter-term, usually takes as little as 6 sessions or up to 20 sessions and allows you to explore:
Cognitive behavioral therapy intends to improve your state of mind today, rather than probing into the past. In therapy sessions you’re guided on developing healthy and balanced ways of managing stressors, with the goal of eliminating your upsetting responses.
During sessions, you and the therapist will probe and identify environments, situations, and circumstances within your life that may be contributing to or triggering your depression. This exchange will surface any distorted perceptions and or unhealthy patterns of thinking.
Typically keeping journaling is encouraged to note situations you encounter along with your reactions to them. How it works is once you have a stream of negative thought(s), write down exactly what’s bothering you in that moment and think of ways to improve that moment. Since hopelessness typically accompanies depression, writing down what you can do to better that moment can be helpful in easing depressive feelings.
For example, if you’re coping with loneliness, write down considerations like signing up for online dating or a social club or group connected to any interest you’ve ever had. This is helpful in identifying and deconstructing your thought patterns and reactions and; then placing them into different categories of negative thought, including:
Thus an essential aspect of cognitive behavioral therapy for depression is journaling as it prompts you to:
Cognitive behavioral therapy is effective both for adolescents and adults and is often sought to combat relapse for those who’ve previously battled depression. The coping skills cognitive behavioral therapy delivers can be used to manage lingering depressive symptoms for weeks, months and even years going forward. Cognitive behavioral therapy is most effective for people who:
If you’re considering taking the step towards getting a handle on depression, we’re ready to walk that journey with you. We have a team of therapists that specialize in cognitive behavioral therapy, which is about learning to control your brain and depression rather than your brain and depression controlling you.
Receiving cognitive behavioral therapy online has become increasingly more popular, and is supported with an abundance of evidence proving its effectiveness (see studies below). Our practice offers online (telehealth) services, enabling anyone feeling depressed to receive confidential guidance from experienced, licensed, master’s-level therapists using HIPAA-compliant software, online right from the privacy of your own home or office.
Many people find online therapy enables them to engage more authentically, immediately, and thereby accelerates the entire wellness process. It’s worth noting research has concluded receiving cognitive behavioral therapy online for depression to be equally (and in some cases more) effective as traditional in-person therapy sessions (see studies below).
For the client, being in the familiar surroundings of your home or office creates a sense of safety and security to conversations that can be heart wrenching and trying. Being immediately comfortable with your chosen environment decreases stress and increases your ability to openly share, listen, and understand.
Sharing intimate details and talking about your innermost self can be difficult and the physical distance from the therapist with online therapy actually helps minimize apprehensions and hesitancy in opening up.
For people with difficult schedules also benefit from the flexibility that online live counseling sessions allow. Sessions can be held anywhere as long as you have internet access. With no drive time required and the ability to access your sessions from various locations, online cognitive behavioral therapy for depression is ideal for busy people.
“The findings of this controlled trial indicate that CBT was effective in significantly reducing symptoms of depression, anxiety, and stress and increasing quality of life in both in-person and videoconferencing conditions, with no significant differences being observed between the two.”
Comparing in-person to videoconference-based cognitive behavioral therapy for mood and anxiety disorders: Randomized controlled trial. Journal of Medical Internet Research, 15(11), e258. Stubbings, D. R., Rees, C. S., Roberts, L. D., & Kane, R. T. (2013). https://doi.org/10.2196/jmir.2564
“This pilot study demonstrates that group Cognitive Behavioral Therapy could be delivered in a technology-supported environment (on-line video conferencing) and can meet the same professional practice standards and outcomes as face-to-face delivery of the intervention program”.
Comparing telehealth-based and clinic-based group cognitive behavioral therapy for adults with depression and anxiety: a pilot study – Source Khatri N, Marziali E, Tchernikov I, Sheppard N. Comparing telehealth-based and clinic-based group cognitive behavioral therapy for adults with depression and anxiety: a pilot study. Clin Interv Aging. 2014;9:765-770
Question Does computer-assisted cognitive behavior therapy (CCBT) plus treatment as usual (TAU), compared with TAU alone, improve treatment outcome for depression in primary care patients? In this randomized clinical trial, CCBT was found to have significantly greater effects on depressive symptoms than TAU in primary care patients with depression.
Effect of Computer-Assisted Cognitive Behavior Therapy vs Usual Care on Depression Among Adults in Primary Care
A Randomized Clinical Trial
Jesse H. Wright, MD, PhD1; Jesse Owen, PhD2; Tracy D. Eells, PhD1; et al
Becky Antle, PhD3; Laura B. Bishop, MD4; Renee Girdler, MD5,6; Lesley M. Harris, PhD3; R. Brent Wright, MD5; Michael J. Wells, MD5,7; Rangaraj Gopalraj, MD5,6; Michael E. Pendleton, MD5,7; Shehzad Ali, PhD8,9,10
Author Affiliations Article Information
JAMA Netw Open. 2022;5(2):e2146716. doi:10.1001/jamanetworkopen.2021.46716
“Participants were highly satisfied and experienced clinically meaningful improvements in behavioral health outcomes”
Using Telehealth to Implement Cognitive-Behavioral Therapy
” – Source Loren Dent, Ph.D., Aimee Peters, L.C.S.W., Patrick L. Kerr, Ph.D., Heidi Mochari-Greenberger, Ph.D., M.P.H., Reena L. Pande, M.D., M.Sc.
Published Online: 15 Feb 201 8 https://doi.org/10.1176/appi.ps.201700477