This is all in a book called The Depression Cure by Stephen S. Ilardi (https://bookshop.org/p/books/the-depression-cure-the-6-step-program-to-beat-depression-wi

This is all in a book called The Depression Cure by Stephen S. Ilardi (https://bookshop.org/p/books/the-depression-cure-the-6-step-program-to-beat-depression-without-drugs-stephen-s-ilardi-phd/2183e5c35226352dt https://bookshop.org/p/books/the-depression-cure-the-6-step-...) I read this years ago and it's fascinating. Looks like it's been updated for a second edition last year.