Self-Help Workbooks

Self-Help

Use our Take Action against Depression Workbook to kick-start a campaign against depression in your own life. Working through the modules offers a personalised step-by-step pathway to apply relevant information and strategies for overcoming your depression.

Module 1 – Make a safety plan

Both suicidal thoughts and urges to self harm are a lot more common than people realise, and arise from understandable causes and intentions. This module helps you to make more sense of your suicidal or self-harming urges and to take responsibility for planning to keep yourself safe.

Take Action:

Take action workbook module 1

Keeping myself safe worksheet
My safety plan
My self-harm coping plan
Reducing self-harm worksheet

Module 2 – Build your support network

Depression thrives on isolation and inappropriate ‘independence’. Relying on others when appropriate is an important life skill, and vital when depression is beating you down. It is always advisable to seek professional support if you think you may be depressed. Use this module to find the right support, and build a secure network with a variety of support options.

Take Action:

Take action workbook module 2

Am I depressed worksheet
Breaking isolation worksheet
Building my support network worksheet
Consulting counsellors and doctors worksheet
My support network record

Module 3 – Self help first steps

When depression gets a foothold in your life, it quickly takes hold in the form of a series of mutually reinforcing habits. This module gets you started on the simplest and most effective initial strategies for turning this spiral around. Take Action

Take Action:

Take action workbook module 3

Activity record and planner
Finding what works for me worksheet
Focusing outward worksheet
Getting going worksheet
My strategies list
Taking care of myself worksheet

Module 4 – Healthier daily routines

Depression often affects the basics of daily life – sleep, eating, exercise, and socialising. Problems in these areas then in turn quickly reinforce the downward spiral of depression. Making small changes to build healthier daily routines can make a very big difference to how you feel and this module gets you started.

Take Action:

Take action workbook module 4

Checking alcohol and drugs worksheet
Connecting with others worksheet
Daily routines diary
Increasing exercise worksheet
Practising relaxation worksheet
Sorting out sleep patterns worksheet
Understanding food and mood worksheet

Module 5 – Understand your depression

Understanding how depression works and what triggers and factors may have made you personally vulnerable to depression helps you plan the most effective strategies and gives the best foundation for overcoming depression in the long term. This module helps you understand your own depression better as the basis for taking a more self-compassionate attitude.

Take Action:

Take action workbook module 5

Framework for understanding
my depression worksheet

How depression is affecting me worksheet
How my depression spiral works worksheet
Why me why now worksheet

Module 6 – Change your thinking

Changing the attitudes and patterns of thinking that maintain depression is one of the most effective longer-term strategies for overcoming depression and building resistance to its return. The strategies covered in this module are based on the techniques of Cognitive Behavioural Therapy (CBT) which has a strong evidence-base as an effective therapy for both anxiety and depression.

Take Action:

Take action workbook module 6

Challenging my depressed thinking worksheet
Learning self-compassion worksheet
Managing my anxiety and anger worksheet
Modifying my stress levels worksheet
Problem-solving framework
Thought challenging diary