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Hertfordshire Partnership University NHS Foundation Trust
CBT Skills Training Book Wellbeing Services
Tool 1: Understanding Depression
What is depression or low mood?
Depression is a distressing experience. Physical symptoms of low mood can affect the
way that we think, what we do and how we feel. This can then spiral into a vicious cycle,
making it harder to cope, to do the things that we used to do, our thinking continues to
be negative or unhelpful. This then reinforces how low we feel physically and mentally.
Our thoughts can be very negative when we’re depressed. We can be unkind and critical
of ourselves. We might overgeneralise or catastrophize, we might jump to conclusions,
we might think that we know what other people are thinking (mind reading). We can
nd it very difcult to see anything positive in our situation, only the bad. We might even
think that our feelings are indeed facts. We can feel quite hopeless about the future.
Research has shown that the main causes for low mood can be linked to genetics,
biology, early difcult experiences in life, ongoing stress or life events. Different factors
contribute to people’s depression but the symptoms are very common to all. It is
thought that a combination of low serotonin (a chemical within the brain), inactivity and
unhelpful thoughts all lead to depression. Some say it is the body’s way of saying we
need to do something about this.
We tend to default to negative thinking when we are depressed. We may think that
other people do not like us. We may withdraw from work or social activities. In the
short term is easier to cope with not seeing people or going out. On top of that we may
have difculties sleeping, or eating well. We may feel guilty if we are irritable or grumpy
towards our friends and family or if we overeat. Thoughts such as ‘what’s the point’
may make it difcult to motivate ourselves to get up and dressed.
When experiencing depression we can also have thoughts about harming ourselves
or others. We can think that life is not worth living, wishing that we did not wake up or
may have eeting thoughts about harming or killing ourselves. These kinds of thoughts
are a quite common symptom of depression and it can be frightening. If these thoughts
become unmanageable and you feel suicidal please see your GP urgently, call 111, call
the Mental Health helpline on 01438 843322, or attend your nearest A&E. Contacting
these services will enable you to receive the more immediate support needed to help
you overcome this.
Your GP may have prescribed you antidepressants to help you feel better by reducing
some of the symptoms of depression. Talk to your GP or PWP if you have any questions
about how to manage your medication. By using the CBT techniques within this booklet
we hope to help you make those life changes to enable recovery.