Self-help program

Goal

You learn to identify which things improve your mood and which ones make it worse. You make small activity-related changes that improve how you feel.

Instructions

First observe for a week what you do during your days and how these activities affect your mood.

After that, plan and do things that could improve your sense of control over daily life and your mood.

Continue keeping the activity diary until you notice that you’re feeling better.

You can do the exercise, for example, in your phone’s notes, in a notebook, or using the PDF template provided below.

Below you can see an example of the diary structure.

Example

"When my alarm clock rings, I get up and don’t stay lying in bed."