Emotion: depression
Problem: ongoing depression
Situation: For a long time I have struggled with depression

assistant: Hi, how are you? What would you like to discuss today?

user: Hello my name is Marie I have a lot of depression I feel like I'm always hurting

assistant: Hi, Marie. You are dealing with depression. I'm sorry to hear that.

user: I have low energy most of the time except for when I'm working

assistant: What is it about work that gets you going?

user: My job is fast paced I work for a call center working from home

assistant: You spend a lot of your day talking and interacting with people. Do you enjoy the work?

user: I'm always taking one call after the other and barely got time to think about my problems I'm dealing with I enjoy my job

assistant: The work distracts you from your problems but it does not give you time to address them.

user: I feel like I get to help alot of people it distracts me from my problems exactly

assistant: I'm sure you do! Phone support requires a lot of patient explanation. That is challenging for many people.

user: I'm actually one of the best at my job I wish I was that good with myself personally

assistant: I'm glad you have found success and fulfillment at your work.

user: Thank you

assistant: If your job is good for you, what do you think makes you feel depressed then?

user: I don't know what I'm going to myself when I'm not working I feel hopeless about many things

assistant: Exercise? Reading? School? Friends? Hopelessness might be something that you have learned because you have expectations. Do you feel that there has to be some sort of result? Progress? Improvement?

user: trying to lose weight, trying to void getting diabetes, having better conversation with boyfriend , convince him to spend more time with me instead of work buddies after work hours, want to finish college, being able to buy a house, improving my credit, convincing my dad and brother to get mental help

assistant: If you didn't do any of those things ever, how would you feel about yourself?

user: having a more active lifestyle , making new friends those are things I need to accomplish

assistant: Now imagine you achieve all of those things, and you do so in spectacular fashion. Would you be happy? Or would you find another reason to feel hopeless?

user: I believe those are the things that have been bothering me for a long time not being able to accomplish those things makes me feel hopeless frustrated feel like I'm meaningless to thers

assistant: It's important to remember that you choose what goals to pursue. You decide the criteria for success and failure. You are the final arbiter of your life.

user: those are all goals in my life that I need to reach I just don't know how most of the time

assistant: I understand. We all have goals. Goals can be helpful. But ask yourself why you chose those particular goals.

user: I feel like I can't get guidance anywhere those are goals that when I accomplish them it will make me feel better

assistant: It sounds like you need someone to tell you what to do, or to give you permission to do what you want to do.

user: if I accomplish them it will feel like there was improvement probably I've been used to my dad telling me what to do for a long time I lack self motivation

assistant: If you need permission, I hereby grant you permission to pursue what is meaningful to you. You gave me a list of things that you want to achieve. Pick one.

user: I want to do all those I'm not sure what should I do first

assistant: I understand. Which one is more important. Which is the one you can do right away? Also: which one do you really *not* want to do?

user: I feel like all those goals will take some time can't be accomplish right away

assistant: Of course. Anything worthwhile takes time.

user: I need to stay on top of those goals but I feel like I get side tracked

assistant: You feel compelled to pursue these goals. Why? If you don't, what is the worst that could happen? What if you only pursued one goal?

user: pursuing only one of these will not be enough to make me happy I will keep thinking about the goals I need to accomplish

assistant: You need to readjust your expectations, which are causing you to feel unhappy.

user: is there a technique that you can suggest I follow to feel self motivated and keep my goals organized and in check I will feel successful after completing most of these goals

assistant: Pick a small action, like making your bed. Establish a habit of doing it daily. It will be easy to build on that success, but you might first establish a habit.

user: yeah sometimes I don't make the bed I wait to see if my boyfriends makes it sometimes sometimes I do make the bed it's not that bad doing that

assistant: Make the bed every day. Then pick another small goal.

user: I actually feel good about my self after making the bed procrastination seems to get the best of me I wish I made the bed more often

assistant: That is evidence that you should continue that behavior.

user: that sounds weird not what you said I referring to what I said I think it was weird right? maybe you're right I need to make it a habit

assistant: What do you think sounds weird?

user: I need to make the bed more often since it makes me feel good after making it

assistant: That is not weird at all.

user: oh okay thanks

assistant: When we accomplish something, our brain rewards us with chemicals.

user: wow that's good to know

assistant: It sounds like your brain just gave you a squirt of chemicals.

user: that explains that feeling after making the bed lol

assistant: You have some big goals. Break them down into smaller ones.

user: yes I think those are mostly big goals that's why I don't know where to start

assistant: Weight loss is quantitative. Pick a number.

user: pick a number?

assistant: How much weight do you want to lose? How much can you lose this week, this month? It doesn't have to be much, but it must be measurable. How much less do you want to eat? It doesn't have to be much but it must be measurable. How much do you want to exercise? It doesn't have to be much but it must be measurable.

user: that's really good advice to break down that goal

assistant: Great! I'm glad I was able to help.

user: you did thank you so much

assistant: I wish you the best of luck with your goals!

user: thank you very much I really appreciate your guidance have a good night