Worksheet 1: My Cognitive Diamond

Complete with your own experiences. How do you experience your depression?

Behavior
1: Aislamiento

2:Irritabilidad

3:Evasión

4:Sin motivación

5:Agotada

Feelings Thoughts
1:Miedo 1:Pensamientos Pesimistas

2:Tristeza 2:Miedo a el futuro

3:Angustia Body 3:Angustia por el presente y por el

futuro

4:Enojo 1: Depresión del sistema inmune 4: Miedo a lo que no puedo controlar

5:Desconsuelo 2:Infecciones 5:Frustración

3:Dolor muscular / Tensión

4: Cansancio

5:Perdida del apetito o atascón por ansiedad

Self-help Program for Depression – Made by Magnus Nordmo

Worksheet 2: Active Problem-Solving:
Add active problem-solving in your calendar. Remember to plan both when and where. Define the problem as best
you can. Brainstorm different solutions or ways of progressing

Problem Solution / The next step

Self-help Program for Depression – Made by Magnus Nordmo

Worksheet 3: Relapse Primer
What can trigger my depression?

What behaviors can maintain my depression?

What antidepressant activities can I proactively engage in?

What should I do in order to increase the probability that I follow through with my activities?

Self-help Program for Depression – Made by Magnus Nordmo

 Worksheet 4: Behavioral Activation Planner
Write down activities and mood* on a 1 (very depressed) to 5 (Very good mood) scale. Or use our mobilapp.

Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday

08-10 Prepared and ate

breakfast 3
Drove to work 2

10-12

12-14

14-16

16-18

18-20

20-22

22-24

24-02

02-08

* Or use another important dimension (energy level, self-esteem, et cetera).

Self-help Program for Depression – Made by Magnus Nordmo

Worksheet 5: My Values
Complete with your values and value-oriented activities.

Work/
Educa
tion

Self-help Program for Depression – Made by Magnus Nordmo

Leisure

Health
/
Person
al
Growt
h

Self-help Program for Depression – Made by Magnus Nordmo