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UnDoing Depression
Setting Sail
Hell's Tour Guide: An Introduction to the Course (4:47)
Section One Workbook: Print Me Out!
Is This Course For You? (8:59)
The Fine Print: Cautions to Help You Make the Most of the Course (7:49)
Get Practical: Commence Mood Monitoring Now! (3:54)
Mood Monitoring Form
Where Are We Going? A Course Outline (3:21)
Understanding the Behavioral Approach to Depression
Section Two Workbook: Understanding the Behavioral Approach
The Kidnapping Question: Normalizing the Experience of Depression (5:46)
The Floating Diamond: How We Spiral Downward (5:27)
The Upward Spiral: How Behavior Change Reverses the Direction (4:52)
Get Practical! One Small Goal (2:52)
Things that Need to Get Done
Finding the Path: The Influence of Action on Emotion
Section Three Workbook: Finding the Path
The $10 Million Question, Part One (1:58)
The $10 Million Question, Part Two (2:47)
Why Am I Making This Problem WORSE? (4:07)
A Core Principle: Desire Follows Action (3:44)
Ultimate Goals - The Elements of a Better Life
Section Four Workbook: Ultimate Goals
Creating a Vision (5:59)
The Problem List (3:27)
The Nature of Human Goals (4:19)
Goal Setting Basics (3:39)
Goal Setting By Giving Up (7:59)
Setting Immediate Goals
Section Five Workbook: Setting Immediate Goals
Cliff Faces Into Staircases (4:38)
SMART Immediate Goals: Specific (3:05)
SMART Immediate Goals: My Own (2:16)
SMART Immediate Goals: Action Oriented (3:09)
SMART Immediate Goals: Realistic (5:30)
SMART Immediate Goals: Time Defined (1:38)
Personal Goal Setting Form
Fine Tuning Your Goal Setting
Section Six Workbook: Fine Tuning Your Goal Setting
Sharpening Your Goals (6:37)
Is the Finish Line the Stop Line? (3:19)
Coping With Success (3:46)
Coping With Failure (3:16)
Creating the Bones of a Life (6:25)
Three Periods Schedule
Get Moving: The Influence of Physical Activity on Mood
Section Seven Workbook: Physical Activity
Exercise and Mood (8:25)
Boosting Your Exercise (4:50)
Exercise and Motivation (6:08)
Stop Moving! The Importance of Restorative Sleep
Section Eight Workbook: Sleep
The Nature of Sleep (5:18)
Stabilizing the Sleep/Wake Cycle (6:04)
The Sleep Environment (4:23)
Coping with Sleep-Attacking Thoughts (4:58)
Premium Fuel: Dietary Recommendations for Depression
Section Nine Workbook: Diet
Diet and Depression (4:57)
Motivation, Diet, and Sugar (5:03)
Supplementing the Diet (3:57)
Having Fun is Serious Business: Cultivating Enjoyment
Section Ten Workbook: Cultivating Enjoyment
Hedonism and Mood: How Anhedonia Perpetuates Depression (3:19)
Applied Hedonism: Using Enjoyable Activity When it isn't Enjoyable (8:34)
Find the Tribe - Social Life Enhancement Drives Mood Enhancement
Section Eleven Workbook: Find the Tribe
Depression and the Social Appetite (3:00)
Get Practical: The Social Census (5:55)
Why Networks Shrink, and What to do About It (6:26)
Meeting New People: Two Traps and How to Escape Them (9:52)
The Meaning of Life: Creating the Life Worth Living
Section Twelve Workbook: The Meaning of Life
What is the Meaning of Meaning? (3:04)
The Meaning Inventory: Identifying Meaning in Your Own Life (4:53)
Building Meaning Into Your Life (5:30)
Wrapping It To Go: An End and a Beginning
Section Thirteen Workbook: Wrapping It To Go
The Road Ahead: How to Maintain Your Gains (6:41)
The Stress Plan: Staring the Future in the Face (6:22)
The Sign in the Road: Preventing Backslides (4:34)
The Mood Emergency Action Plan (4:42)
Additional Resources (8:45)
Final Thoughts (5:49)
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Get Practical: The Social Census
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