Self-help program

Hopefully you gained useful information as well as new ideas and tools for recovering from depression. Continue to pay attention to how you manage daily life and take good care of yourself. Remember to reward yourself as well.

Keep using the activity diary so you learn to recognize how different factors affect your mood.

Allow yourself rest days, and plan them in advance if possible. Also schedule time each week for exercise and meaningful activities.

In the following video (1:20), you will hear more tips on how to maintain your mental well-being after completing the Self-Help program.

Where to get help?

What should I do if the Self-Help Program was not enough?

If you already have a named healthcare professional, tell them about how you’re feeling. If you don’t have a named healthcare professional, primary healthcare is usually the right place to turn to for depression. Primary healthcare includes health centers, occupational health services, and private medical clinics.

Internet Therapy (currently in Finnish and Swedish)

If you feel that you have made a good start but would like more support, you can discuss the possibility of internet therapy with your doctor.

Internet therapy is a form of treatment completed online on a computer phone or tablet, where a therapist guides you through the program. In internet therapy, some of the same themes are covered as in this treatment program, and you will have the opportunity to complete additional exercises.

You work through the therapy each week, and its duration is approximately 3–4 months. During therapy, you continue to think about your difficulties and learn new ways to cope with the help of educational materials, videos, and exercises.

When appropriate for the patient, internet therapies have been shown to achieve results just as good as face-to-face psychotherapy.

Internet therapy can usually be started within a week of receiving a referral.