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Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.

Identify personal early warning signs for both depression and mania/hypomania, and create a stepped action plan for each mood polarity.

A longitudinal CBT formulation based on Beck's cognitive model of depression — mapping early experiences through core beliefs to current maintenance cycles.

The Patient Health Questionnaire-9 (PHQ-9) is a 9-item self-report measure of depression severity. Each item is rated 0-3 (not at all to nearly every day), producing a total score of 0-27. It is the IAPT core depression measure and is administered at every clinical contact.

Track activities hour by hour alongside mood to identify patterns linking what you do to how you feel.

Plan and rate activities with mastery and pleasure scores to gradually rebuild a rewarding routine.

Track daily mood on a depression-euthymia-hypomania/mania scale alongside sleep, medication, and key events.

Trace a negative automatic thought down through underlying assumptions to the core belief using the "what would that mean?" technique.

Identify a core belief, rate its conviction, gather evidence for and against, and develop a more balanced alternative.

Track rumination episodes and analyse their triggers, content, function, and consequences — to understand why you ruminate and what alternatives might work.

Test the depressive prediction that "nothing will be enjoyable" by predicting pleasure before activities and comparing with actual experience.

Write a letter to yourself from the perspective of a compassionate, wise observer — addressing your struggles with understanding rather than criticism.

Challenge inflated responsibility by listing all contributing factors to a negative event and assigning realistic percentages.

Work through a structured problem-solving process: define the problem, brainstorm solutions, evaluate options, and create an action plan.

Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.

Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.

The DASS-21 is a 21-item measure of depression, anxiety, and stress. Each item is rated 0-3, producing a total score of 0-63. Subscales: Depression (items 3,5,10,13,16,17,21), Anxiety (2,4,7,9,15,19,20), Stress (1,6,8,11,12,14,18). For severity bands, multiply subscale raw scores by 2.

Plan a paced approach to activity — balancing rest and engagement to avoid boom-bust cycles in chronic pain, CFS, or depression.