I have been doing the cbt thought countering exercise called the TEA form exercise from the book called Been there,done that? Do this! by Sam Obitz and I was originally doing it for my anxiety and stress problems but recently noticed the effect it has had on my moods. As I am learning to reduce my anxiety and in less anxiety causing ways I am no longer feeling that constant dread. I am acoa and for the first time since I can remember I am beginning to look forward to things and feeling joy that last longer than a few hours. All you need to do the exercise is a pencil and paper and they are working well for me so far.