Overcoming Chronic Sadness: A Compassionate Guide for Women

Beyond the Blues

Created byDr Jeff Gordon

Last updated 6/2025

English

What you'll learn

Understand the nature and causes of Chronic Sadness and be able to apply this insight to improving your sense of optimism and purpose.
Explain the cognitive framework that guides one’s thinking, and will build a strong sense of self through self-compassion and personal agency
Explain psychological strategies to lessen chronic sadness and control negative ruminations, and build personal agency.
Define CBT strategies and coping skills that overcome chronic sadness by increasing self-efficacy and personal agency.

Course content

4 sections • 21 lectures • 1h 13m total length

Welcome by Dr Jeff Gordon4:37
This is a course of exploration to help you understand and manage the psychological causes of chronic sadness. It is a journey that will introduce you to Dr. Jeff, an educator and psychologist, and to his avatar co-presenting team. You will learn to identify psychological models that underlie our emotional states, specifically chronic sadness. Through practical and applied activities, you will learn how to cope with and overcome sadness. I have assembled 19 resources in the downloadable booklet. You can use these journals, models, cognitive strategies, and tips to help you during the course. Feel free to use and print these copyrighted materials. Select the documents that appeal to you and keep them in a prominent position for easy, frequent access.
At the successful completion of this Session, you will be able to:
Understand the nature and causes of Chronic Sadness and be able to apply this insight to improving your sense of optimism and purpose.
Chronic Sadness Introduction3:34
In this video, I suggest there are three different reasons that people might be taking this course: experiencing sadness, or has a friend or loved one who is experiencing sadness, or just curiosity about the psychology of this particular mood state. You can determine which of these three you are, so you can start to focus your inquiry on what you want to get from the course. After the video, refer back to the resource booklet, and you will see practical ideas; perhaps start a journal of the insights you have gained and the interventions you find most interesting. Be an active, inquiring learner. I also want you to meet my avatar co-presenters: Dr James Gordon, Emma, Nadia, Patricia, Lindy, and Galia. I have included what I call my 'avatar actors' for variety and because their inclusion is, for me, novel and exciting.
Meet the Presenters4:03
To make the videos less reliant on one person and to add some state-of-the-art use of digital avatars, I have added these avatar actors. I prepared all the content, and they spoke the lines for me. I hope this creative addition to the course meets your approval.
Dr James Gordon Introduces Chronic Sadness3:17
My first avatar, Dr James, provides a general overview of the course and explains how to recognize and deal with persistent feelings of sadness.

Emma, 27, and The Expectations Gap2:29
You will be asked to answer these questions: Why is Emma so dispirited when she is so young and apparently successful? Is this a relationship issue - or the absence of a relationship? Is social media the problem?
Nadia, 42, The Invisible Middle2:46
You should be prepared to answer these questions: Nadia sees herself as part of the sandwich generation – caught between the Generation X people and the ‘seniors’ in their 50s and 60s. What causes her the most concern? Does she feel she is experiencing a mid-life crisis? Is there such a thing, and nowadays with people living longer and longer, at what age are you in your mid-life? In your resource booklet, you will see a table that shows for six countries (Australia, Canada, USA, Japan, China, and India) that there are 600,000 people living who are aged 100 or over.
Patricia 56, Rewriting the Script5:21
When you have finished watching the video, summarise your feelings about Patricia’s circumstances and about Dr James’ analysis and comments. What have you learned? Did Patricia have feelings that resonate with you? Do you have solutions or preferred interventions that might minimise sad moments? You should be able to summarize several contributors to chronic sadness as a result of your analysis of Patricia’s case study.

Perceptions of Women's Moods - a True/False quiz1:59
It is time to check your perceptions of women's emotional states. Do you think there are many unsubstantiated ‘facts’ about sadness that need to be confronted? I think there are - this exercise is a quick one – explore the Myths and Facts that surround sadness – check your perspective.
Chronic Sadness Emotional Patterns3:10
You will be able to assess your own self-awareness, an important step in understanding the role and impact of sadness in your life, or in the life of close friends and loved ones.
The Benefits of Self-Report Assessment2:36
You will understand the importance of reporting your emotional states, in this case, sadness and stress, and will know how to complete the scale I have designed for you: the 10-Item Persistent Sadness and Stress Scale (PSSS-10). The scale is on page 2 of your Resource Booklet, and the instructions on how to score the scale are on pages 16 and 17.
The impact of chronic sadness on our daily life and functioning4:16
You will be knowledgeable about the prevalence and impact of chronic sadness on daily functioning and will be aware of the acronym STOP to quell negative thoughts; and will have explored and perhaps completed one response on the daily mood tracking journal (page 6 of your Resource Booklet).
Using a Journal to Record and Evaluate Your Feelings3:42
You will have completed at least one data entry for your Sadness Reflection Journal and will be able to: explain and discuss the benefits of journaling feelings, and describe a typical journal. You will have used your Resource Booklet to find the journal.
A psychological basis of chronic sadness - one cognitive model by Aaron Beck2:32
You will have learned to explain the cognitive framework that guides one’s thinking, especially negative ruminations, and will start to build a stronger sense of self through self-compassion and personal agency. In doing so, you will have reviewed Beck's model (page 7 of your Resource Booklet).
Situational factors that contribute to feelings of sadness - a Podcast.3:37
You will have reviewed the podcast presented by Galia and Lindy and will have been able to demonstrate analytical knowledge of the podcast about situational factors and sadness with reference to the Focus Questions (page 3 of your Resource Booklet), namely, the range, personal connection, interconnectedness, and possible solutions.
Lifting the Clouds - Interventions to Transform Sadness4:54
You will be able to list and explain interventions that will reduce the negative impact of sadness and will be able to 'spot' micro-moments of joy.
Proportional Thinking - One CBT Strategy4:12
You will be able to explain and use one CBT strategy that assists you in diminishing the negative thoughts and sadness and in replacing the annoying and self-defeating ruminations with a rational, logical framework for assessing your current troublesome situation.

Invert the Paradigm - Start Thinking Laterally0:59
I am including this CBT strategy as it puts your thinking under your control. When feeling anxious (I feel very anxious right now), you invert the emotion and replace that feeling with a positive statement, for example, 'I choose serenity.' Taking control of your negative thoughts by STOPping the thoughts, by replacing them with positive thoughts or calming images, or by inverting the emotion, all show you demonstrating powerful personal agency.
Focus on Self - Self-awareness and Self-Improvement0:59
I want you to take a moment to reflect on yourself, on your own feelings of competence and confidence, and on your needs for recognition and nurture. Watch the video and when you reach the Radar Profile, take a moment to characterize YOUR social connectedness and feelings of efficacy.
Focus on Self -Self-Care and Self-Compassion2:45
You will have developed a strong sense of the importance of personal agency and a sustained focus on your wellbeing and happiness through the strategies provided.
Summary Quiz - let's see what you have retained.
Final Lecture, Coping Strategies and Building a Personal Resilience Plan10:15
This is your final lecture, and thank you for your commitment and persistence. I have summarized more coping strategies in this lecture, including a reference to Progressive Muscle Relaxation. There is a terminal activity, though - building a personal Resilience Plan, something that will help you in the future. Again, many thanks for working through this important area of emotional health, and I wish you all the best in your future studies, work, relationships, and life.
Sincere Thank You from Dr James Gordon on behalf of Dr Jeff and Co-Presenters1:39
You will be able to reflect on your learning journey and incorporate the insights, techniques, and strategies into a healthy, forward-looking plan to make your life positive and fulfilling.

Requirements

For women who have a genuine interest in mental health issues and access to a computer and the Internet

Description

Are you an adult woman grappling with the persistent ache of chronic sadness, or perhaps seeking effective ways to support a loved one through challenging emotional periods? Do you possess a natural curiosity about the mind and a strong motivation for self-improvement, aiming to enhance your psychological understanding and emotional resilience? This course is meticulously crafted for you.

"Overcoming Chronic Sadness: A Compassionate Guide for Women" offers a compassionate, yet highly practical, journey toward understanding and transforming persistent low mood. This isn't merely about coping; it's about equipping you with tangible, evidence-based tools from a Cognitive Behavioral Therapy (CBT) framework to cultivate lasting inner peace and joy.

You will delve into the core psychological mechanisms that fuel chronic sadness, gaining profound insights into how your thoughts, emotions, and behaviors interact. Crucially, this course delivers positive, actionable interventions and strategies designed for real-world application. Learn to identify and challenge unhelpful thought patterns, reshape emotional responses, and implement practical techniques to build new, healthier habits. From guided exercises to step-by-step practices, you'll discover how to actively participate in your own emotional well-being.

Whether you're seeking profound personal transformation, a clearer psychological understanding of your own experiences, or concrete methods to support someone dear to you, this guide provides the insights and CBT techniques you need. It’s ideal for the self-help motivated individual eager to enhance their emotional wellness and build a life rich in psychological well-being. Join us to embark on a journey from lingering lows to a brighter, more emotionally balanced future, armed with powerful, practical strategies.

Who this course is for:

This course serves adult women interested in psychology and emotional wellness. It's ideal for those experiencing chronic sadness, supporting a loved one through difficult emotions, or seeking personal transformation. Perfect for the naturally curious and self-help motivated individual looking to enhance their psychological understanding and emotional wellbeing.

Overcoming Chronic Sadness: A Compassionate Guide for Women

What you'll learn

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Course content

Introduction4 lectures • 16min

Case Studies and Podcast exploring the causes and impact of chronic sadness3 lectures • 11min

Cognitive Models and Sadness9 lectures • 31min

Integrating Learned Information to Create a Portfolio of Positive Interventions5 lectures • 17min

Requirements

Description

Who this course is for: