Practical Tools For Depression Relief

Our first lesson sets the foundation of the course by introducing one of the core themes: self-compassion. If we are experiencing depression, it is quite common to disapprove of it and want it to be gone. This makes perfect sense. Depression doesn’t feel good. But, when we meet depression with compassion and warmth, we shine some light on it and give it the chance to be seen, feel heard, and soften. This is what we will be practicing today. We conclude this lesson with a meditation to help integrate the experience of meeting depression with compassion.

In this lesson, Andrea discusses the importance of taking care of your body, especially when depression levels are high, and energy and motivation are low. We will then review seven different areas of self-care to see if you could benefit from any gentle improvements. If so, you will have the opportunity to set small, realistic goals to better care for your body, which can have a positive effect on depression.

This lesson teaches and highlights the connection between pressing down (or de-pressing) painful feelings and feeling depressed. Andrea discusses the importance of healthy emoting and meeting your feelings with warmth and compassion. You will then be guided through a powerful writing exercise where you will be asked to identify your emotions and needs and offer them empathy and compassion.

In this session, we review a comprehensive list of cognitive distortions (unhealthy thought patterns) that often lead to and accompany states of depression. You will then have the opportunity to see if you relate to these sometimes unconscious and often automatic ways of thinking. We conclude the lesson with a mindfulness meditation, which will give you some time to quiet your mind and take a break from all thoughts.

This session continues the previous lesson’s theme of cognitive distortions. Often, unhelpful thoughts can lead to states of depression, and depression can fuel unhelpful thoughts. This makes upgrading unhelpful thought patterns an extremely important part of depression relief. Reviewing our list of cognitive distortions from our last session, today is about learning how to challenge and upgrade unkind or unhelpful thoughts, so your thinking will be more kind, clear, and supportive.

In this lesson, we will be shifting out of thoughts and emotions and connecting with the part of you that is the witness of thoughts and emotions: pure, conscious awareness. Together we will practice a simple and powerful meditation that allows you to rest in the calmness of ever-present awareness.

Research shows that moderate exercise can be very helpful in reducing depression. For today’s lesson, please prepare for a 15-minute mindful walking practice. If you are unable to walk, feel free to settle into a comfortable position and use the power of visualization to transport you.

In this lesson, we will return to our theme of meeting emotions with compassion, only this time, through meditation practice. We will be doing a powerful guided meditation that will enable you to connect with the depressed part of you and offer it the warmth and compassion that it needs.

In this session, Andrea teaches three practical, user-friendly techniques to tone your vagus nerve, reduce stress, and experience a sense of calm and comfort. First, we will stimulate the vagus nerve by chanting the sound of “voo.” Then we will practice Self-Havening, which is a gentle and effective process that sends signals through our nerves and skin receptors from our own touch. This process helps elicit positive changes in our brains for a self-soothing experience.

Excessive or unfulfilling screen use can be linked to states of depression. In this lesson, Andrea discusses various components of screen use, and you will have the opportunity to evaluate your relationship with screens. We will also practice several simple energy exercises that can be helpful for screen breaks and post-screen use.

Depression can be, and feel, very isolating at times, which makes having safe support so important. In this lesson, Andrea defines and discusses what it means to have safe support people in your life, and we conclude the session with a meditation that will guide you to a safe and supportive scene.

We begin our final session with a powerful metaphor that can help to clarify the cycle of depression and highlight the importance of regularly practicing tools for depression relief. Andrea concludes the session with a summary of all the course lessons, followed by a gentle meditation.