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Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
We define them all.
By Vivian Nunez
Once you decide to seek support when living with depression, it’s easy to feel like you’re in uncharted territory. As you explore treatment options, suddenly you need to understand a whole new set of concepts, habits, and techniques. Everything from the types of therapy you could be using to the questions you should be asking a therapist before you even start.
We want to help lighten the load in one specific area: defining some of the most commonly used terms you’ll come across when learning to live with depression. Below, you’ll learn about cognitive restructuring, behavioral activation, cognitive defusion, and one of Calm Health’s personal favorites, mindfulness.
You’ll find an entire “cognitive restructuring” section in our Calm Health's Navigating Depression with Practical Tools module. Cognitive restructuring is exactly as it sounds - through this practice, you’re guided (or guiding yourself) to take your beliefs and thoughts and make sure they are grounded in reality. For instance, if you believe that you will never feel happy again, practicing cognitive restructuring may look like labeling that feeling and pointing to instances where your sadness has been followed by joy.
Behavioral activation is when you get yourself moving from point A to point B. This can look like getting yourself to go on a short walk or car ride. The great thing about behavioral activation is that any amount of time doing an activity counts — it’s the getting started you’re looking for. Don’t be afraid to focus on the activities you can do for even a minute or two.
When you turn to cognitive defusion, you’re practicing putting distance between yourself and any depressive thoughts you may be struggling with. As you’ll learn in our Calm Health's Navigating Depression with Practical Tools module, the focus is not on trying to shift or change your thoughts or feelings but observing them with added perspective.
As mentioned above, Calm Health has a definite sweet spot for mindfulness. As a tool, mindfulness invites you to stay present with your body and mind regardless of the thoughts, emotions, or sensations you may be experiencing. Meditation is a form of mindfulness, but it’s not the only way to be mindful in your day-to-day life. The tools you find in Calm Health can help you practice this habit more and more.
No matter what new mental health words, exercises, or activities you may come across while learning to live with your depression, try to remember that the reason you’re learning so many new things is that you’re taking care of yourself in important ways. You’ll be able to create a mental health toolbox that is perfect for you from all the tools you get to know.
Calm Health is not intended to diagnose or treat depression, anxiety, or any other mental or physical health condition. The use of Calm Health is not a substitute for care by a physician or other health care provider. Any questions that you may have regarding the diagnosis, care, or treatment of a health condition should be directed to your physician or health care provider. Calm Health is a mental wellness product.
We’ve made it easy to take the first step. Just download the Calm Health app, create your account, and answer a few simple questions to help us understand how you’re feeling. You’ll get instant recommendations for the Calm Health programs that will be the most helpful for you.
Our programs are created by licensed psychologists, and you can explore them at your own pace, in any order you like.
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