Free workbook · Depression · No email required
Depression Support Toolkit
Built for low energy: tiny steps that reverse the spiral, zero shame.
About the workbook
Most self-help material assumes you have the energy to do it. This one does not. The steps are deliberately small, because the point is to interrupt the withdraw-then-feel-worse loop rather than to fix everything.
Includes behavioural activation planning scaled to a day where getting up was already the hard part.
Using and sharing it
Free to download, print, and share with clients. No resale. Please credit teocounselling.com. If you are a clinician, librarian, or community organisation and want to link to this workbook, the page you are on is the one to link to.
This workbook is educational. It is not therapy, not an assessment, and nothing in it is a diagnosis. If you are in immediate danger, call 911. In Canada, the Suicide Crisis Helpline can be reached by calling or texting 988, at any hour.
Download the PDFWorking on this with someone
A workbook can take you a surprising distance on its own. If you would rather not do it alone, TEO offers virtual therapy in British Columbia, Ontario, Alberta, Saskatchewan, Manitoba, and Newfoundland & Labrador — evenings and weekends, with a free 15–20 minute consultation first and no obligation afterward.
Related: Depression therapy.
Others in the library
Anxiety Relief Toolkit
CBT skills on paper, so you always know what to do when anxiety hits.
CBT Thought Record Bundle
Catch the thought, check the evidence, choose a fairer one.
Emotion Regulation Skills Pack
DBT-informed skills for riding out big feelings instead of obeying them.
Trauma Recovery Workbook
Gentle grounding tools for when the past shows up in the present.