IMPORTANT! While this site offers supportive self-help resources, these are not a substitute for professional care. If you're struggling significantly, speak to your GP or a licensed therapist.

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The Depression Toolkit

Try these tools:

Clarifying Your Values - Part 1

Clarifying Your Values - Part 2

Challenge Distorted Thinking Patterns

Identify, Challenge & Track NAITs

Modifying Rules & Assumptions

Identifying Symptoms

Thought Record (Fact Checking)

Recording Triggers, Themes & Cues

Theory A, Theory B

The Vicious Flower

Judge Your Neighbour

Problem-Solving Skill Building

Emotional Sequencing Diary

Overcoming Perfectionism

Responsibility Pie

Building Resilience Model

Tolerating Distress

Pleasure & Mastery

Safety Planner

Mood Diary

Balancing Your Thinking

Coping Skills & Strategies

Maintaining Progress and Gains

Sleep Hygiene

4-7-8 Breathing

Box Breathing

Activity Scheduler

Goal Chunking

Behavioural Activation

Progressive Muscle Relaxation

Guided Meditation

Mindful Observation

Self-Care Planner

Self-Compassion Diary

Journalling

Monitoring Progress Log

Psychoeducation (learn about the nature of depression)

DISCLAIMER: The self-help resources on the ChatCBT website are informational and educational. While they can be used to supplement treatment, they are not a substitute for professional mental health care.