Perth, Yes, the list of 280 activities. Thought it might help others who are perhaps struggling on what to do for their pleasant activity. Thanks in advance! Danielle ___________________ The DC Support Team

Dear Danielle, Which activity list do you mean? The activity form of the CBT program? Or the activity list of the 280 activites which I have beside the CBT? I mean, if I look through the 280 pleasant activities - many I have done were not explicitly planned - they were somehow spontainously done, but I have done them, too. So, I could notice down a lot of pleasant things I have done the last 30 days - surprisingly many. On my CBT activity plan I only noticed trivial things - not hoping too much from them, but hoping every time a little - just as you write in session 4: everytime a bit more. It seems to work. They are like: toboggan run with husband, hiking with friends (husband helps me to get out of bed and house by times its done together with outsiders!!) The activities do not bring me too much. Just a little. (it's still not the same as earlier, when I could really enjoy them). But what they bring: I get an impression of being active again - that's good. This makes a real difference in my feelings and well-being. Is this what you mean? Perth

Thank you for sharing your tips Perth. This is sure to help Rambeaux and many others! What is on your activity list? Danielle ____________________ The DC Support Team

Dear Rambeaux, If you are there, I wish, you would read these lines. I do not have as many experiences with depression as you, I am only 31. But it is just my experience I can tell you. Just doing each time just a little bit for yourself - like a pleasant activity, like a task in this program... It is not the activity itself which helped me. But: looking back and seeing all the things I have done, I have executed. Seeing all the things I have done, all those FACTS just had a very positive effect on me. It's like those facts must have convinced me that I am surely not that much depressive anymore as I think I still would be. I was more active than I thought. To be honest: I also have another tool beside this great CBT program. This is a list of 280 pleasant activities. This list has 3 parts. 1. part: listing the activities 2. part: table with the same list AND place to notice down, how many times you did one (or as many as you like) of them within the last 30 days 3. part: table with the same list AND place to notice how interesting you [b]would[/b] find it to do it, or how interesting or pleasant it [b]was[/b] to do it for you - again: regarding the last 30 days 30 days - in this time there are at least two or three activities I have done, and some other tasks I have done, too. (like the CBT homework :) ) So, looking back to all the activites (either pleasant or just a homework toward getting healthy) made me enourmous hopeful to be on the right way, to get healthy!! I felt like being rich - my life did not seem to be the same boring any more as I thought it was! It was a very new knowledge for me. I know, each of us is different, what works for one, might not for someone else..but: there is the chance that it works, too!! If your intellect is willing to try any thing and seeks for help: that's great - you are NOT hopeless - where I live, we say: the hope dies as the last thing in the human. So, as long as you hope (at least intellectually), there is the chance to get better. You never know, which tool or therapy will finally work out for you. Just keep trying. This alone (trying many things) could make you proud and feeling active (which is definitely not a typical appearance of depression, is it? ;) )

Rambeaux, Keep working through the program. Start off setting small goals and take baby steps. Accomplishing small goals may help build your confidence and help you start to change your mindset. Keep persevering, Danielle _____________________________ The DC Support Team

Dee, you wrote this note almost a year ago, and I hope you are much much better by now. Your note touched my own experience, so Im replying to it now. I have not been depressed every day of my life not nearly every day. But I have been fighting this battle with it for something approaching 50 years. I cant remember a time when it wasnt part of me. Ive been in and out of therapy, on and off of anti-depressants. It always comes back, and it has come back this time with a vengance. I am not functioning right now, just sitting in my easy chair, watching tv, and surfing the web trying to find some help. This is to say that I cant program my mind to think more positively. Ive tried it a million times, but the depression tells me positive thoughts are lies. I give up to the negative again. This is the worst its been in almost 30 years, and Im scared. I am seeking help and know intellectually that it will get better. Emotionally, I have no hope

Dee, Thank you for replying. You need to work with your doctor on this. Take the Depression Test and bring a copy. This will better assess the situation for you both. I understand your frustration and that you are currently going through a rough time. I encourage you to take the time to really concentrate on yourself and what you can do for you. Speak to your doctor and find out what they suggest as well. There are many parts of the program that are useful, you need to give it another chance and know that you can do this. I hope your family is fairing well, take care, Josie ___________________________________ The Depression Center Support Team.

josie....i think you are wrong about being able to do anything you set your mind to...at least in my case.....i have not been able to attain even one single day in 55 uears that has not been drenched in my depression....it certainly is not what i wanted for my life...so why am i unable to shake it? everytime i think i may see some glimmer of hope out there i get knocked totally down....i'm just so exhausted by it allllllll i've tried the program but can not keep my mind from roaming away as i read...can you help me with that? can you help lift me out of this muck? i can't do it

Hi, Liquid. I like that movie too. I watched it on video right before this last bought with depression, actually. I told myself then, though I was sceptical of what lay ahead that I could get through it and be successful as long as I thought I could....sounds like the "Little Engine", I know. However, I still got wrapped up in what could've, would've, should've been...Got depressed and pissed off...ofcourse the situation didn't work out. Personally, I think I've experienced and been fed so much negativity throughout life that when things are looking bleak, I fall into the bleakness. I get wrapped up in everything negative about the situation and even become paranoid about things that may not even be true. I think there are alot of people who are probably experiencing the same thoughts on this, and I'm glad I ran across this discussion. I know I need assistance in learning how to think positively and rise up to crappy occassions....thanks for this post, Liz

I believe that your mind is moment by moment. Think about all the factors that influence us: biology, psychology, socioemotionality, and ecology. When biology is affecting you, so are all other factors. Therefore, each of those four factors are affecting one another as they are affecting "you". The "you" is independent of these facters; the "you" is what makes you qualitatively different from everyone else. This is called the third source (stemming from the previous belief that biology and environment were the two influences). They are, but they are not the unique "you", they shape the unique "you" and the unique "you" shapes them. As proof, think about a bad experience like a date. The next date will not be as secure (baggage) and you act in ways that change the way your date acts toward you and perhaps the way your body feels (sweaty palms, nervousness). The negatively perpetuates the emotional negativity experienced on the previous date. Therefore, unless third source adjustment occurs, the three factors will continue to reinforce one another. So think about all the factors involved in "changing you mind".