Lesson 10: Course on Persistent Depressive Disorder (Lessons 321-360) · Course Catalog
Symptom characteristics:
Persistent depressive disorder (PDD) is not a short-lived depression, but a long-term low mood and lack of energy that is "milder but lasts longer". It is often accompanied by decreased attention, loss of interest, lower self-esteem and social withdrawal, which has a chronic impact on learning and work/family functioning.
Course Objectives:
The course follows the principle of "stability-tolerance-small steps," combining cognitive reconstruction, rhythm restoration, physical regulation, and support network maintenance. The goal is to steadily increase tolerance, enhance action, and rebuild a sense of meaning while allowing for fluctuations.
- Differentiate between mood swings and persistent depression (PDD), and clearly explain the "mild but prolonged" characteristics in order to provide targeted intervention.
- Identify inherent demeaning and critical scripts, and establish a self-assessment framework of "reality-goodwill-executability".
- Use the five senses to awaken and create a list of subtle pleasures to gradually improve your responsiveness to details and the satisfaction you can obtain.
- Break free from the cycle of "retreat - low energy - further retreat" and practice taking small, manageable steps.
- Set up hopeful anchors and reflective rhythms to form a sustainable self-care and support network.
- Explain the definition, diagnostic points, and differences from major depressive disorder in layman's terms.
- By comparing the duration, intensity, and functional impairment patterns of the two, the focus of intervention can be clearly identified.
- Identify those who appear normal on the surface but are actually depressed, and practice appropriate expression and effective help-seeking.
- Record energy curves and interest responses to avoid turning "numbness" into "normal".
- Recognize defense mechanisms such as avoidance and over-rationalization, and learn more gentle and effective self-protection methods.
- Use controllable microtasks and evidence stacks to refute the argument that "nothing I do matters".
- Safely acknowledge and name your emotions to reduce secondary shame and internal conflict.
- Identify pervasiveness and catastrophizing, and train alternative narratives and reality testing.
- Grounding, rhythmic breathing, and body soothing procedures enhance self-stabilization.
- Use a "good enough" rhythm and buffer to avoid surges and crashes.
- Awaken the body with gentle stretching and sensory scanning, expanding the range of sensation.
- Understand the costs of social withdrawal and design low-intensity reconnection pathways.
- Practice making clear and actionable requests to make support acceptable and sustainable.
- View recovery as a fluctuating curve and establish the ability to accommodate and recover from fluctuations.
- Shift from oppressive demands to gentle execution, and rebuild self-efficacy through micro-actions.
- Set interaction thresholds and a pause button to protect the connection and yourself.
- Understand how sensitivity, conscientiousness, and perfectionism affect emotional well-being.
- Use timelines and evidence to combat fatalistic narratives and rediscover the variable aspects.
- Reduce the granularity of the goal and establish a "completion cycle".
- Identify the tone and source of the critic's voice, and practice responding with empathy rather than attack.
- Three-step self-compassion statements to reduce shame and secondary harm.
- Maintaining a stable sleep schedule and basic nutrition can reduce the amplification of emotions by physiological processes.
- Recognize the internal cycle of punishment and replace self-torture with restorative actions.
- Explore in small increments with the "Try Scroll" approach, allowing interest to flow back slowly.
- Organize your inner noise through emotional journaling and non-judgmental writing.
- Distinguish between conciliatory positivity and genuine feelings, and allow for appropriate vulnerability.
- Train yourself in the language of "I choose" to enhance your sense of control and responsibility.
- Take stock of available human resources and resources, and regularly maintain communication quality.
- Use concise explanations and boundary statements to reduce misunderstandings and pointless arguments.
- Reduce external noise by setting predictable rhythms and boundaries, and combine this with a steady-state breathing technique.
- Use SMART goals and a review rhythm to clarify the focus of each stage.
- Develop a yellow light list and action cards to intervene quickly when early signs appear.
- From clarifying values to engaging with roles, we make "worthiness" something that can be experienced in everyday life.
- Use "stability and tolerability" as indicators of happiness, and reduce the obsession with orgasmic experiences.
- Review key tools, support networks, and plans for the next phase to solidify the sustainable path.
- “The ”traditional spiritual mandala” originates from the symbolic expression of inquiries into the order of the universe, the meaning of life, and spirituality.
- Please complete the course evaluation to review your learning and provide suggestions. This will help you deepen your understanding and help us improve the course.
Note: This content is for self-understanding and training purposes only and is not a substitute for professional medical diagnosis and emergency treatment. If you experience persistent or worsening depression, feelings of hopelessness, or any thoughts of self-harm or suicide, please contact offline professional and crisis resources immediately.
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