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DurationPartVideoExercise Description
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SECTION 1
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TAKE THE FIRST STEPS
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Welcome Call
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Watch: After welcome call, same dayPart 1Video 1Well being expert introduces the characters
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Video 2Well being expert introduces the grounding exercise
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Audio 1Grounding Exercise audioMeditative practice for 5 minutes while listening to an audio. Participants are instructed to do it every day
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Video 3Characters talk about their experience doing the grounding exercise, expert addresses concerns
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Part 2Video 4Character 1 tells their story
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Video 5Character 2 tells their story
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Video 6Expert gives info about depression (without using the term depression) and connects it with participants' lives
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Video 7Depression context continued; characters ask some questions
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Video 8Expert introduces the breathing exercise
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Audio 2Breathing Exercise audioSame thing as grounding exercise but with focusing on your breathing. They are told they can use it to help them feel calmer wherever they are, whenever they feel stressed or overwhelmed
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Guidance Call 1 [three days after welcome call]
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Watch: After GC1, same dayPart 3Video 9Characters talk more about their experience with depression (don't enjoy anything anymore etc.)
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Video 10Thank You List Exercise (expert gives the background on the exercise and then tells them what to do)Users are asked to write a list of three things they're thankful for and told that if they do this every day, they will experience a more positive mindset
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Part 4Video 11Characters share experiences practicing the exercises so far
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Video 12Expert explains importance of doing things we enjoy and transitions to the small activities exercise
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Video 13Small Activities ExerciseUsers are asked to do one small thing they enjoy every day, even when they don't feel like it
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Guidance Call 2 [1 week after GC1: once a week from here on out]
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SECTION 2
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Week 2Part 1Video 1Characters talk about their experience doing small activities
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Video 2Short encouraging message from the expert to viewers telling them if they didn't do the exercises it's okay but they still can now
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Part 2Video 3Characters share their experiences with not wanting to do things anymore
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Video 4Expert explains the "sadness and withdrawal cycle"
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Part 3Video 5Ali talks about how he tried to do a more challenging activity which required more motivation and effort (going to the gym) but failed. Expert asks him to try again, this time breaking the exercises into small steps
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Video 6Ali breaks down going to the gym into smaller steps and succeeds
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Video 7Challenging Activity ExerciseExpert asks the viewer to pick a challenging activity, make a list breaking it down into smaller steps, and then give it a try
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Guidance Call 3
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SECTION 3
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Week 3Part 1Video 1Expert summarizes what we've learned so far
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Video 2Characters wonder if the program is really helping them. They mention some small successes, but also big setbacks
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Video 3Expert offers encouragement, noting that maybe they too feel like the program isn't helping them, and reminding them that it will take time to feel better
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Part 2Video 4Characters talk about getting angry with themselves for failing others because they are too anxious to be around people. Expert notes that when we feel stressed or down, we're very hard on ourselves
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Video 5Expert talks a character through self-compassion
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Video 6Kind to Yourself ExerciseExpert asks the viewer to imagine what they would say to a friend going through a difficult time. Then they are asked to write down some compassionate phrases they can say to themselves. They're asked to practice this throughout the day
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Part 3Video 6Kavya talks about how she used two of the exercises successfully (kind to yourself and breathing exercise) to motivate herself to go out with her cousin, by anticipating the outing would be difficult and making a plan to use the exercises to make it easier
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Video 7Prepare for Challenges ExerciseExpert asks viewer to think of an activity they can do, then make a list of challenges along with a solution to overcome each challenge, and then try the activity
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Guidance Call 4
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SECTION 4
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Week 4Part 1Video 1Characters talk about how they went and did things with some friends and had a positive experience
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Video 2Social Activity ExerciseExpert explains the importance of seeing other people and engaging socially and asks the viewer to plan a social activity this week
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Part 2Video 3Ali talks about how he asked a classmate to help him study for an exam even though he was worried about being a burden. He had a positive experience- he got prepared for his exam, and had fun hanging out with someone
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Video 4Social Support ExerciseExpert explains the importance of supporting each other and asks the viewer to go ask someone for help with something they need support with, OR to do something nice for someone else if they don't need help with anything right now
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Guidance Call 5
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SECTION 5
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REMEMBER CHANGE TAKES TIME
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Week 5Part 1Video 1Characters talk about how they were feeling good but then started to feel bad again
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Video 2Expert tells viewers that challenges and ups and downs are a part of life, and they might start to feel bad again, but there's something they can do about it
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Video 3Warning Signs ExerciseExpert asks viewer to make a list of warning signs- indicators they are starting to feel bad again
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Part 2Video 4Characters talk about their own warning signs and share how they spotted their warning signs and used the exercises to feel better
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Video 5Getting Back On Track ExerciseExpert asks viewer to return to their list of warning signs and for each sign, add an exercise they can use to cope
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Video 6Conclusion
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Video 7Summary video for post-program- characters list out all the exercises so participants can re-watch this video when they forget what they learned in the future
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Guidance Call 6: Final Wrap-Up
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