CBT has been discussed for quite some time. I believe it is the most studied therapy in contemporary psychology. Indeed, numerous studies show its effectiveness in treating common mental issues (depression and anxiety). I recently took an interest in this therapy to see if we could enrich our mental health intervention. I discovered I wasn’t alone in this interest, as the Quebec government promoted its use through the 2018 Quebec Program for Mental Disorders (PQTM). This is a stepped care program. Steps 1 and 2 refer to the use of self-care derived from CBT adapted for people with mild to moderate symptoms of depression and anxiety. I discovered a wealth of new information too vast to detail here, but I’m including some links for those who want a bit more…

These self-care practices based on CBT are derived from the English experience and address the main areas of rehabilitation intervention: behavioral activation and cognitive reframing, with two essential additions: psychological education and problem-solving.

What is our mental health challenge

85% of the cases we receive concern common mental health issues (depression and anxiety). In many cases, people present comorbidity. At best, our participants have received pharmacotherapy and a few psychotherapy sessions by the time we receive their file;

• A significant percentage of participants do not reach remission after treatment and still have moderate symptoms when we take over;
• From 85% to 95% of participants in remission still live with residual symptoms (mild to moderate) at the time of our intervention.

We must find effective, specific, and brief resources and strategies to alleviate residual symptoms and prepare for return to work.

What is self-care

A self-administered psychological treatment aimed at reducing mild to moderate depressive and anxious symptoms, based on the principles of the cognitive-behavioral model (CBT).

• Self-care is supported by standalone materials such as books, self-care guides or manuals, or electronic materials (information and communication technologies).
• Self-care can be guided or unguided.
• A self-care practice targets the use of one intervention strategy or sometimes two (e.g., behavioral activation, exposure, cognitive restructuring, problem-solving).

Self-care is becoming the ideal means to support the recovery of our mental health rehabilitation cases.

“Psychosocial interventions (a category of intervention that includes rehabilitation), whether offered as unguided self-care, guided self-care, or in person, are effective for mild to moderate symptoms (INESS 2022).”
Since our clientele is mostly affected by mild or moderate symptoms, I thought the findings of INESS directly invite us to use guided self-care virtually or in person.

We are currently trying it out, and the reaction from both practitioners and participants has far exceeded our expectations.

I’ll keep you informed of our experience, but I am very optimistic about the results and the improvement of our participants’ experience

Amélie, your mental health coach