Cognitive Behavioral Therapy for Depression: How CBT Helps You Heal

In this episode of Giving Voice to Depression, Dr. David Jacobi of Rogers Behavioral Health explains how Cognitive Behavioral Therapy (CBT) works as an evidence-based treatment for depression. Together with hosts Terry and Anita, Dr. Jacobi breaks down the CBT “triangle” of emotions, thoughts, and behaviors, and explains why behavioral activation — doing something different, even small — can help break the cycle of depression.

Listeners will learn how CBT can reduce avoidance, reintroduce pleasure and valued activities, and provide tools to support both self-healing and loved ones. This conversation highlights why no step is too small when moving toward recovery and how we can give ourselves the help we need.

Primary Topics Covered:

• What Cognitive Behavioral Therapy (CBT) is and why it works
• The CBT triangle: thoughts, emotions, and behaviors
• How behavioral activation helps reduce depression symptoms
• The importance of routine, pleasurable, and valued activities
• The role of support systems without enabling avoidance
• Medication as a tool alongside CBT practices
• Why small steps matter in recovery

Timestamps:

00:00 Intro to the episode
 01:25 What is Cognitive Behavioral Therapy (CBT)?
 02:17 The CBT triangle: emotions, thoughts, and behaviors
 03:48 How CBT changes depressive thoughts and behaviors
 05:13 Behavioral activation and why doing something matters
 06:24 Avoidance patterns and how they maintain depression
 07:22 Active coping vs avoidance
 08:28 Routine, pleasurable, and valued activities in recovery
 10:05 How small actions build momentum out of depression
 11:11 Motivation follows action, not the other way around
 12:20 The importance of support and accountability
 12:57 Symptom accommodation: helping vs enabling
 14:13 Encouraging activation while offering empathy
 14:42 Medications as another tool in recovery
 15:34 Combining CBT, medication, and daily actions
 16:14 Why no step is too small in depression recovery
 17:24 Supporting yourself with encouragement and patience
 17:52 Closing thoughts and takeaways

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