Depression Course

Course Textbooks

  • Mind Over Mood by Dennis Greenberger and Christine Padesky
  • The Mindful Self-Compassion Workbook by Kristin Neff & Christopher Germer
  • The Happiness Trap by Russ Harris (optional)

Week 1: The First 3 Columns of the Thought Record

  • Mind Over Mood Chapter 6 & 7
  • Complete Thought Records (the first 3 columns) a few times this week, including the hot thought
  • Complete Thought Records when you notice a change in your depression
  • Thought Record can be downloaded from the download section – https://dreuler.ca/downloads/

Week 2: The Complete Thought Record

  • Mind Over Mood Chapter 8 & 9
  • Complete Thought Records a few times this week
  • If you start into the 4th columns – please make sure you commit to finishing it!
  • Thought Record can be downloaded from the download section – https://dreuler.ca/downloads/
Thought Record – Complete ExampleDownload
Finding Counter Evidence HandoutDownload

Week 3: Cognitive Distortions

  • Complete Thought Records a few times this week, and identify the type of cognitive distortion
  • Thought Record can be downloaded from the download section – https://dreuler.ca/downloads/
Cognitive Distortions HandoutDownload

Week 4: Cognitive Defusion

  • Experiment with the cognitive defusion techniques and find the one that works best for you!
Cognitive Defusion HandoutDownload

Week 5: Problem Solving & Goal Setting

  • Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your depression symptoms
  • Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, or Problem Solving
  • Goals and Problem Solving Worksheets can be downloaded from the download section – https://dreuler.ca/downloads/
Strengthen Alternative Thoughts HandoutDownload
Mountain Meditation HandoutDownload
SMART Goals and Problem Solving HandoutDownload

Week 6: Behavioural Activation & The Activity Record

  • Mind Over Mood Chapter 13
  • Complete the Activity Record by recording your activities and associated moods in each corresponding spot in the chart.
  • Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your depression symptoms.
  • Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, or Problem Solving, Physical Exercise, Green Space, Sleep Routine, Light Therapy.
Activity Record HandoutDownload
Behaviours to Assist with Depression Symptoms HandoutDownload

Week 7: Behavioural Activation & The Activity Schedule

  • Mind Over Mood Chapter 13
  • Select one or more activities (enjoyment, accomplishment, avoidance, or value) and schedule them into your Activity Record to complete this week. Complete the Activity Record by recording your activities and associated moods in each corresponding spot in the chart.
  • Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your depression symptoms.
  • Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, or Problem Solving, Physical Exercise, Green Space, Sleep Routine, Light Therapy.
Activity Types HandoutDownload
Scheduling Tips HandoutDownload

Week 8: Procrastination & Motivation

  • Select one or more activities (enjoyment, accomplishment, avoidance, or value) and schedule them into your Activity Record to complete this week. Complete the Activity Record by recording your activities and associated moods in each corresponding spot in the chart.
  • Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your depression symptoms.
  • Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, or Problem Solving, Physical Exercise, Green Space, Sleep Routine, Light Therapy, Ice-Pack Exercise, Physiological Breathing, and Choice-Point Exercise. 
Procrastination Tips HandoutDownload

Week 9: Principles of Mindfulness

  • Mindful Daily Activities: Engage in one mindful daily activity for 5 minutes – for example, eating, walking, cleaning, cooking, listening, or exercising.
  • Body Scan Meditation: Practice the meditation daily – Meditation YouTube Link
Principles of Mindfulness HandoutDownload

Week 10: Self-Compassion and Loving Kindness

  • The Mindful Self-Compassion Workbook Chapter 1, 4, 8, and 9
  • Self-Compassion Skills: Engage with either the self-compassion break or supportive touch skill daily.
  • Compassionate Body Scan Meditation: Practice the meditation daily – Meditation Link
  • Loving Kindness Meditation: Practice the meditation daily – Meditation Link
  • Mindful Daily Activities: Engage in one mindful daily activity for 5 minutes – for example, eating, walking, cleaning, cooking, listening, or exercising.
Self-Compassion and Loving Kindness HandoutDownload

Week 11: Core Beliefs

  • Mind Over Mood Chapter 13
  • Mindfulness and Self-Compassion: same homework from last week
  • Core Beliefs: Start strengthening new core beliefs by recording evidence, using scales, and doing behavioral experiments.
Core Beliefs HandoutDownload

Week 12: Shame, Kindness, and Forgiveness

  • The Mindfulness and Self-Compassion Workbook Chapter 17 and 18
  • Mind Over Mood Chapter 13
Shame, Kindness, and Gratitude HandoutDownload