Free Self Guided Therapy in Portsmouth, Ohio
Explore free self guided cognitive behavioral therapy to assist you in your mental health and addiction recovery. These are best used with a licensed counselor, therapist or medical provider.
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Self Guided Therapy for Depression
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Lesson 1: What Is a Depressive Disorder?
Depression is more than sadness. It affects your thoughts, body, and daily life. This lesson helps you understand what depression really is and how recovery begins.
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Lesson 2: Learning to Record Your Depressive Experiences
Understanding your depression starts with tracking it. Learn how to use the PHQ-9 and access a free depression screener to better understand your symptoms.
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Lesson 3: How to Set Small, Realistic Goals for Depression Recovery
Depression can make everything feel overwhelming. This lesson teaches you how to set small, achievable goals that help you move forward again.
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Lesson 4: Understanding the Complexity of Sadness, Melancholy, and Depression
Not all sadness is depression. This lesson helps you understand the difference between normal emotions and depressive patterns so you can respond more effectively.
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Lesson 5: Understanding the ARC Skill for A Clear Map of How Depression Patterns Form and Change
Depression follows patterns. The ARC skill helps you identify what triggers your emotions, how you respond, and how to start changing those patterns.
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Lesson 6: Mindful Emotion Awareness - Learning to Stay with Your Feelings Without Getting Stuck
Instead of avoiding emotions, learn how to notice them without judgment. Mindful awareness is a powerful step toward reducing depression.
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Lesson 7: Building Mental Flexibility - How to Loosen Rigid Thinking in Depression
Depression often locks you into rigid thinking patterns. Learn how to build mental flexibility and create new ways of responding to thoughts.
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Lesson 8: Changing Emotional Behaviors - How Your Actions Can Shift Depression
Your actions shape your mood more than you think. Learn how to identify and change behaviors that keep depression going.
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Bonus Lesson: Creating a Treatment Plan for Depression
A personalized treatment plan for depression helps you take small, meaningful steps toward feeling better. By building a flexible plan that fits your life helps strengthens daily routines, and supports healthier thoughts, emotions, and behaviors over time.
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