CBT for Depression: Practical Strategies to Overcome Negative Thinking

Cognitive Behavioral Therapy (CBT) is one of the most effective, evidence-based treatments for depression, anxiety, and other mental health challenges. In this episode, Dr. David Jacobi from Rogers Behavioral Health joins us to explain how CBT works, why it helps people break free from negative cycles, and what small steps we can take to start feeling better.

We explore the CBT triangle—how thoughts, feelings, and behaviors are connected—and why changing your behaviors first can help shift your mindset and emotions. Dr. Jacobi also shares practical strategies like behavioral activation and explains the role of routine, pleasurable, and valued activities in recovery.

If you’ve ever felt stuck in depression’s grip, this episode offers hope, clarity, and actionable tools to support healing.

Primary Topics Covered:

• What Cognitive Behavioral Therapy (CBT) is and how it works
• The CBT triangle: how thoughts, feelings, and behaviors influence each other
• Why behavioral activation is key to breaking depressive cycles
• Small steps that make a big impact in recovery
• The importance of support without enabling depressive behaviors
• The role of medication as part of a broader treatment plan

Timestamps:

00:00 Intro to the episode and guest
 01:05 What CBT is and how it helps with depression and anxiety
 02:12 The CBT triangle: thoughts, feelings, and behaviors
 04:16 Why behavior changes matter most for recovery
 05:48 Avoidance vs. active coping strategies
 07:25 Shifting from helplessness to empowerment through action
 08:37 Routine, pleasurable, and valued activities in recovery
 10:52 Building motivation by committing to small actions
 12:35 The role of support and accountability in CBT
 13:11 Avoiding symptom accommodation in loved ones
 14:26 Encouraging engagement without enabling depressive behaviors
 14:59 Medication as another tool in the recovery toolbox
 15:45 Why consistent small steps matter most in healing
 16:27 No step is too small: celebrating progress
 17:28 Supporting yourself with self-encouragement
 18:07 Closing reflections and upcoming announcements

Explore mental health and addiction treatment options at recovery.com
Facebook Community: https://www.facebook.com/GivingVoiceToDepression/
Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/