CBT (Cognitive Behavioural Therapy):
  Core concept: thoughts → feelings → behaviours (all interconnected)
  Identify cognitive distortions:
    Catastrophising: assuming worst outcome
    All-or-nothing thinking: black and white, no grey
    Mind reading: assuming others think negatively of you
    Emotional reasoning: feeling = fact ("I feel stupid, so I am")
    Personalisation: taking excessive blame
  
  CBT Techniques:
    Thought diary: identify automatic negative thoughts
    Behavioural activation: schedule pleasant activities despite low mood
    Exposure hierarchy: gradual exposure to feared situations
    Cognitive restructuring: challenge and reframe unhelpful thoughts

ACT (Acceptance and Commitment Therapy):
  Accept difficult thoughts/feelings rather than fighting them
  Defusion: see thoughts as just thoughts, not facts
  Values clarification: identify what matters most
  Committed action: move toward values despite discomfort

DBT (Dialectical Behaviour Therapy):
  Developed for borderline personality disorder
  TIPP skills for crisis: Temperature | Intense exercise | Paced breathing | Progressive relaxation
  DEAR MAN for assertive communication
  Emotion regulation and interpersonal effectiveness

MINDFULNESS:
  Non-judgmental awareness of present moment
  Body scan, breath awareness, mindful movement
  Evidence base: reduces depression relapse, anxiety, stress
  Apps: Headspace, Calm, Insight Timer (free tier available)

STRESS vs BURNOUT:
  Stress: too much pressure, temporary, person still engaged
  Burnout: chronic exhaustion, cynicism, reduced efficacy
  Burnout domains: exhaustion | depersonalisation | reduced accomplishment

BURNOUT PREVENTION:
  Set clear boundaries between work and personal time
  Regular breaks (Pomodoro: 25min work, 5min break)
  Physical activity: 150min moderate exercise/week
  Social connection: maintain relationships outside work
  Seek help early — do not wait for crisis

REASONABLE ADJUSTMENTS (workplace):
  Flexible working hours | Remote working options
  Adjusted workload during recovery
  Phased return after absence
  Regular check-ins with manager
  Access to Employee Assistance Programme (EAP)

MENTAL HEALTH STIGMA:
  Internal stigma: self-shame, reluctance to seek help
  Social stigma: discrimination, prejudice from others
  Reducing stigma: education | open conversation | challenging language
  Language: "person with depression" not "depressive"

CBT: thoughts→feelings→behaviours | identify distortions | thought diary
DISTORTIONS: catastrophising | all-or-nothing | mind reading | emotional reasoning
ACT: accept → defuse → values → commit (do not fight difficult thoughts)
BURNOUT: exhaustion + cynicism + reduced efficacy (vs stress = just pressure)
MINDFULNESS: present-moment non-judgmental awareness — evidence-based
STIGMA: internal (self) + social (others) — combat with education and language