Feeling Sad or Depressed?

• Persistent sadness or low mood

• Loss of interest in previously enjoyable activities

• Fatigue or lack of energy

• Changes in appetite (eating too much or too little)

• Sleep disturbances (insomnia or excessive sleeping)

• Difficulty concentrating or making decisions

• Feelings of worthlessness or excessive guilt

• Physical symptoms (such as headaches or digestive issues)

• Suicidal thoughts or self-harm in severe cases

Depression is treatable, and common approaches include:

• Therapy: Cognitive Behavioral Therapy (CBT), Mindfulness Therapy

• Medication: Antidepressants (e.g., SSRIs, SNRIs) prescribed by a doctor *Fearless Living Counseling does not prescribe medications however if a referral is needed, we are happy to assist you with obtaining one*

• Lifestyle Changes: Regular exercise, healthy eating, and good sleep hygiene

• Support Systems: Talking to friends, family, or support groups

Cognitive Behavioral Therapy (CBT) is like a personal trainer for your thoughts. Depression often makes you see the world through a negative lens—like wearing dark sunglasses that make everything seem worse. CBT helps you take those glasses off and see things more clearly.

How It Works:

1. Spot the Negative Thoughts 

   • Depression loves to whisper lies like “I’m a failure” or “Things will never get better.”

   • CBT helps you catch these thoughts before they take over.

2. Challenge & Replace Them 

   • Imagine a friend said the same negative things about themselves—what would you tell them?

   • You learn to talk to yourself with kindness and logic instead of being your own worst critic.

3. Do More of What Lifts You Up 

   • Depression makes you want to stay in bed or avoid things you used to enjoy.

   • CBT encourages you to take small, doable steps back into life—like texting a friend, going for a walk, or doing something creative.

The more you practice, the easier it gets to recognize and break free from those negative thought patterns!

Mindfulness is all about being in the here and now instead of getting lost in worries about the past or future. It teaches you to notice your thoughts and feelings without letting them control you.

How It Helps:

1. Stops the Overthinking Spiral 

   • Instead of getting stuck in “Why do I feel this way?” or “I’ll always be like this,” mindfulness helps you take a deep breath and just observe your thoughts without judgment.

2. Helps You Accept, Not Fight, Your Feelings 

   • Depression can feel like quicksand—the more you struggle, the deeper you sink.

   • Mindfulness teaches you to acknowledge tough feelings, then gently shift your focus back to the present.

3. Brings Small Moments of Joy 

   • Ever really noticed the warmth of the sun, the taste of your coffee, or the sound of birds outside?

   • Mindfulness helps you slow down and find little pockets of peace, even on tough days.

Simple Mindfulness Exercises:

• Mindful Breathing: Take a deep breath in… now slowly exhale. Focus only on your breath.

• Gratitude Moments: List 3 small things you’re grateful for today.

• Body Scan: Close your eyes and notice how your body feels from head to toe.