Ohio University

Getting Unstuck

Confused Cartoon

Welcome to our 3-session online workshop focused on better understanding your depression and on building skills to cope with depression. To access these videos, you will be prompted to log-in to Microsoft Streams with your OHIO username and password. 



Tips to have a successful experience with the online workshop:

  1. Download the workbook to follow along with the counselor and to have visuals of the information. Getting Unstuck Workbook
  2. Allow a minimum of 3 to 4 days (ideally a week) before watching the next session. This will give you time to practice the strategies and to give you time to reflect on the information provided. 
  3. When the counselor introduces a strategy and encourages you to take a couple of minutes to finish the handout, feel free to pause the video to finish the in-session handouts and to reflect on questions asked by the counselor. 

Session 1

In this video we will begin to understand the experiences of depression and how it shows up in your life. We will cover how depression differs from sadness, introduce the Cognitive-Behavioral model and the typical symptoms of depression, and practice a Cross Sectional Formulation using your own experiences. We will also cover aspects of self-care such as sleep and exercise, both of which can be greatly influenced by depression. After watching this video you will feel more aware of how depression manifests for you, and have some concrete tools for beginning to identify and manage your symptoms.

Session 2

In this video, we will review the CBT model (or Cross Sectional Formulation) taught in the first Getting Unstuck video, learn about the role of unhelpful habits, and discuss different styles of unhelpful thinking. We will begin using these tools to identify thoughts and behaviors that often help to maintain depression. After watching this video, you will have more knowledge about how we can create helpful habits and phase out habits that no longer serve our needs. This video will provide concrete tools on recognizing and challenging unhelpful thoughts and behaviors in order to ultimately reduce symptoms.

Session 3

In this video, we will review the CBT model and other ways of making changes discussed in earlier videos. We will focus on ways to modify our thoughts to make them more helpful, and will practice establishing alternative thoughts for situations. We will work on modifying other behaviors, such as socializing, and pleasant and mastery activities. By the end of this video, you will have a personalized action plan to help deal with depressive symptoms now and in the future.


*This workshop is adapted from Cal Poly Counseling Services Getting Unstuck*