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.
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.
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
Activity record and planner
Finding what works for me self-help resource
Focusing outward self-help resource
Getting going self-help resource
My strategies list
Taking care of myself self-help resource
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.
Checking alcohol and drugs self-help resource
Connecting with others self-help resource
Daily routines diary
Increasing exercise self-help resource
Practising relaxation self-help resource
Sorting out sleep patterns self-help resource
Understanding food and mood self-help resource
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.
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.
Challenging my depressed thinking self-help resource
Learning self-compassion self-help resource
Managing my anxiety and anger self-help resource
Modifying my stress levels self-help resource
Thought challenging diary