Depression is a mental health disorder that affects 1 in 7 people in Australia (Beyond Blue, 2025). It is characterised by these symptoms:
- Depressed or low mood most days for at least two weeks
- Diminished interest or pleasure in typical activities
- Reduced appetite or significant weight loss
- Changes in sleep
- Feelings of restlessness or being slowed down
- Fatigue or less of energy
- Feelings of worthlessness
- Difficulties with concentration and focus
- Thoughts of harm to self
Cognitive Behavioural Therapy
Cognitive Behavioural Therapy is an evidence-based therapy and first line treatment for depression (Malhi et al., 2020). Cognitive behavioural therapy (CBT) is based on the idea that our thoughts influence our actions and feelings. Since it is very difficult to directly change our feelings, CBT focuses on changing thoughts or behaviours to improve emotional outcomes.
Changing Behaviours
Behavioural activation, a primary component of CBT, uses three activity types—pleasure, mastery, and social—to help a depressed individual feel better. As the different types of activity names suggest, it targets different symptoms of depression. For example, social behavioural activities help reduce social withdrawal of a depressed individual. Whereas, mastery behavioural activities helps an individual feel a sense of achievement and increase motivation. Below are some examples of activities to consider for each activity type:
| Pleasure | Mastery | Social |
| Watching an episode of a favourite TV show | Completing tasks from your to-do list | Going for coffee with a friend |
| Listening to a podcast | Go for a walk or a run | Going on a walk with a friend |
| Having a bath | Gardening | Calling a friend |
| Playing video games | Learn a new recipe | Making plans with a friend |
Have a go at these activities and notice how you feel after completing it. Do you feel a sense of achievement? Are there changes to your levels of motivation?
It is needless to say that meaningful and longstanding change to depression comes with time and ongoing practice of therapeutic skills. If you think you would benefit from cognitive behavioural therapy or a similar style of therapy, our psychologists at Centre for Clinical Psychology can help you. You’re most welcome to contact the team at (03) 9077 0122 to discuss further.
References
Beyond Blue. (n.d.). Depression. Beyond Blue. Retrieved September 22, 2025, from https://www.beyondblue.org.au/mental-health/depression
Malhi, G. S., Bell, E., Bassett, D., Boyce, P., Bryant, R., Hazell, P., Hopwood, M., Lyndon, B., Mulder, R., Porter, R., Singh, A. B., & Murray, G. (2020). The 2020 Royal Australian and New Zealand College of Psychiatrists clinical practice guidelines for mood disorders. Australian & New Zealand Journal of Psychiatry, 55(1), 7‑117. https://doi.org/10.1177/0004867420979353
