Depression often operates as a self-reinforcing cycle. A stressor triggers negative thoughts, which produce painful emotions, which lead to physical symptoms and behavioral withdrawal—which in turn create new stressors. Research in cognitive-behavioral models of depression (Disner et al., 2021) confirms that each component feeds back into the others, keeping the cycle going. By mapping your own cycle, you can identify specific points where you can intervene to disrupt the pattern and begin recovery.

Think of a recent period when you felt depressed. For each component of the cycle below, write down what you experienced. Then, in the final column, identify one small change you could make at that stage to weaken the cycle.