CBT tools easy to use
Here are practical CBT tools for managing severe depression:
1. Thought Record Tool (3-Column Version)
– Situation: What happened?
– Automatic Thought: What went through your mind?
– Evidence Against: What facts contradict this thought?
2. Activity Scheduling
– Morning: One small achievable task
– Afternoon: One social contact
– Evening: One enjoyable activity
– Rate mood before/after each activity (0-10)
3. PLEASE Skills (Basic Self-Care)
– PL: Treat Physical iLlness
– E: Eat balanced meals
– A: Avoid mood-altering drugs
– S: Sleep hygiene
– E: Exercise daily
4. Behavioral Activation Steps
– Make bed
– Take shower
– Get dressed
– Step outside briefly
– Basic daily tasks
5. Crisis Tool Box
– Emergency contacts list
– 5 grounding objects
– Comfort items
– Crisis hotline numbers
– Safety plan steps
6. Mood Scale (Quick Check)
0: Suicidal
1-3: Severe depression
4-6: Moderate symptoms
7-8: Mild symptoms
9-10: Wellness
7. HALT Check
– Hungry?
– Angry?
– Lonely?
– Tired?
8. 5-4-3-2-1 Grounding
– 5 things you see
– 4 things you feel
– 3 things you hear
– 2 things you smell
– 1 thing you taste
Remember: These tools work best with professional guidance and should be part of a comprehensive treatment plan that may include medication when needed.
I’ll explain how to practically implement each CBT tool for severe depression:
1. Thought Record Tool Practice:
– Keep small notebook handy
– When feeling very low, write immediately:
* “Walking alone, everyone seems to have friends” (Situation)
* “I’m unlikeable, I’ll always be alone” (Thought)
* “I have three close friends who called this week” (Evidence Against)
2. Activity Scheduling Implementation:
– Start night before
– Choose only ONE activity per time slot
– Begin with 5-minute tasks
– Example Morning Task: “Make bed by 9am”
– Rate mood: “Before: 3/10, After: 4/10”
3. PLEASE Skills Daily Practice:
– Set phone reminders for medications
– Place water bottle visible
– Pre-pack healthy snacks
– Set consistent bedtime
– Walk just 5 minutes initially
4. Behavioral Activation Steps:
– Break tasks into micro-steps
Example for “Take Shower”:
– Get towel ready
– Turn on water
– Step in
– Celebrate each micro-step
5. Crisis Tool Box Creation:
– Use actual box/container
– Place by bedside
– Include:
* Soft item to hold
* Photo of happy moment
* Written reminder of hope
* Emergency numbers card
6. Mood Scale Usage:
– Check 3 times daily
– Set phone reminders
– Note trigger if below 4
– Call support if at 0-1
7. HALT Check Method:
– Post sticky notes as reminders
– Check every 4 hours
– Address basic need immediately
– Keep simple snacks accessible
8. 5-4-3-2-1 Grounding Practice:
– Use when overwhelmed
– Say each item aloud
– Touch objects when naming
– Breathe between each step
Clinical Tips for Implementation:
1. Start Small
– Choose ONE tool first
– Practice for 3 days
– Add second tool if comfortable
2. Track Progress
– Simple checkmarks on calendar
– Note which tools help most
– Share results with therapist
3. Troubleshooting:
If tool isn’t working:
– Reduce steps
– Try different time of day
– Modify to personal preference
4. Emergency Protocol:
– If suicidal thoughts occur:
* Use crisis box immediately
* Call emergency contact
* Seek professional help
5. Daily Practice:
Morning:
– Mood check
– HALT assessment
– One small task
Afternoon:
– Second mood check
– Thought record if needed
– Brief activity
Evening:
– Final mood check
– Tomorrow’s schedule
– Grounding if needed
Remember: Progress isn’t linear. Some days will be harder than others. Keep practicing, and always reach out for professional support when needed.
