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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.
Track activities hour by hour alongside mood to identify patterns linking what you do to how you feel.
Plan and rate activities with mastery and pleasure scores to gradually rebuild a rewarding routine.
Trace a negative automatic thought down through underlying assumptions to the core belief using the "what would that mean?" technique.
Identify a core belief, rate its conviction, gather evidence for and against, and develop a more balanced alternative.
Track rumination episodes and analyse their triggers, content, function, and consequences — to understand why you ruminate and what alternatives might work.
Test the depressive prediction that "nothing will be enjoyable" by predicting pleasure before activities and comparing with actual experience.
Write a letter to yourself from the perspective of a compassionate, wise observer — addressing your struggles with understanding rather than criticism.