CBT for Depression: Practical Strategies to Overcome Negative Thinking

May 31, 2022

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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

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