Adults managing depression recovery, and therapists supporting them, may find this CBT self-management PDF useful for planning how to maintain progress after completing depression self-help work. It focuses on staying well, handling slip-ups and down days, using social support, and completing a printable Healthy Me worksheet covering balanced thoughts, exercise, relaxation, self-care, goals, pleasant activities and social activities.
The Back from the Bluez Self-Management CBT PDF guide is a practical relapse-prevention and wellbeing planning resource for adults who have worked on depression or low mood using CBT-based self-help. It supports the move from structured exercises to everyday maintenance by prompting people to notice early warning signs, keep helpful routines going, and respond to difficult days with realistic, balanced strategies.
It can be used in counselling or psychological therapy sessions, as a closing activity at the end of earlier self-help work, or as a printable worksheet for home reflection. Practitioners may find it useful for reviewing progress, discussing support networks, setting manageable goals, and agreeing what a person can do if mood begins to drop.
- Plan balanced thoughts and coping responses.
- Record social support, enjoyable activities and self-care ideas.
- Identify exercise, relaxation and goal-setting actions to continue practising.
The Healthy Me worksheet is clear enough to print and complete independently, while also giving therapists a simple structure for discussion and follow-up planning. Download or print the PDF to create a personalised staying-well plan that can be kept for future reference and revisited when motivation is low or extra support is needed.
