I found the problem solving and behavioral experiment worksheet useful. I applied the problem solving techniques to a real problem.
Right now I am practicing the behavioral experiment to test positive predictions about my sleep. I am changing some habits that could affect my sleep and test them with a behavioral experiment to see if helps with my insomnia.
Mood tracker: except for one day on the last week my depression levels were bellow 30. The day I felt worse was on monday and was triggered by a big headache.
Pleasant activities: Most of the days I am doing a pleasant activity.
Goals: Not the progress I expected but I still managed to do some activities.
Relaxation: I have been practicing yoga and meditation regularly which enables me to relax at the end of a work day.
Medication: Wellbutrin (antidepressant) is having an important contribution to alleviate my depression. I am still managing insomnia and my doctor is trying to help me with this issue (last night I had some decent sleep which is good).
Therapy: I was visiting my therapist every week but on the last session he said that I could start visiting him biweekly since he noticed a significant improvement. I do not feel this therapy (psychodynamic) has helped me. On the other hand I feel that CBT have had some benefits. I told my therapist that I was doing a CBT program online but he was somehow skeptical.
It has been a lot of work (doing the CBT activities and others) but the payoff is that I am feeling good with myself and very different than when I started this program 7 weeks ago.
