Recap: breaking the vicious cycle

In session two you made a magic plan to start breaking the vicious cycle. You might have struggled to stick to your magic plan, but that’s completely normal. It’s important that you keep working on your magic plans and do them alongside the other skills that you will learn from this course.


Session three: FAT is good for you!

We’re not talking about food! FAT stands for fun, achievement and togetherness. If you manage to do these three things most days, you will recover from depression much more quickly. Watch the video to find out more:

 None of our videos have sound- you can pause and replay the video as many times as you need until you understand it.




What did you do yesterday?

Write down everything you did yesterday. Mark each activity to show if it involved any fun, achievement or togetherness. Take a look at our example for some help:

FAT_scheduling_for_depression


When you’ve finished, watch the second video:


 None of our videos have sound- you can pause and replay the video as many times as you need until you understand it.



Activity: make your FAT schedule

Use the video you just watched and our blank example below to make your own FAT activity schedule. Try to get a good balance of fun, achievement and togetherness in your plan but also remember to include the boring things like paying bills and grocery shopping. Remember to set aside some time to complete parts of your magic plan from session two!

activity_scheduling_depression_CBT


Remember these things:

You can make a FAT schedule for every day or just make one for each week:  Experiment with different ways of making your own FAT activity schedule and see what works best for you. There’s no right or wrong way to do it.

Use FAT schedules with your magic plan: Make sure you set aside some time in your FAT schedule to do the steps in the magic plan you made in session two.

Youre destroying the vicious cycle of depression and youre well on your way to recovery: Even if you don’t feel like you’re better, you're doing lots of really positive things and there’s no way that depression can keep going if you keep up the amazing work.


Session three Complete!

Here’s your homework:

1. Keep practicing with FAT activity schedules and magic plans. You can experiment with daily or weekly FAT schedules to see what works best for you.

2. Decide exactly when you’re going to come back for session four and set aside some time in your FAT schedule so you know when you’re going to do it!


© the brain clinic

Important: this self-help website is provided as a support tool to be used alongside professional help. The website is not intended to provide medical advice of any sort and you must see a doctor if you think you may have a mental illness.

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