5 Tools-in-1

The Field Guide for Depression

Tools to Motivate, Reframe, and Connect

$38

Navigating depression is a personal journey and involves learning what works for you. This field guide is designed to help you explore different evidence-based tools for depression that address your motivation, internal dialogue, and relationships—the areas of life that most impact our ability to thrive.

5 sections covering different evidence-based tools effective for managing depression
Over 80 journal entries with structured exercises to put those tools to practice
Research-based introduction to depression and how to treat it
An appendix with additional resources to learn more about the tools that work.

This notebook is filled with 272 pages of 75 gsm cream paper for a smooth & fluid writing experience.
Hardcover, with a thread-sewn, flat-lay binding. Linen cover material. Heat-sealed ribbon.
(LxWxH): 8.5" x 5.5" x 0.63", 0.84 lb.

The Field Guide for Depression

WHO THIS HELPS

You might feel overwhelmed. Or experience a weighted sadness that's hard to define. If you don't like how you're feeling, The Field Guide for Depression is a starting point for helping to improve motivation, mood, and build more meaningful relationships.

CONTRIBUTORS

Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalization programs. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.

Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.

Emory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviors.

WATCH: A look into The Field Guide for Depression (0:52)

HOW IT WORKS

This journal is designed for you to discover what works for you, so there is no pressure to use the book in order. Try one journal entry, then another—read one resource, then skip to a different one. Tailor the experience to work for you.

Depression is not one-size-fits-all. However, there are tools—and a combination of tools—that work effectively for alleviating it.

We provide over 80 entries in the journaling section spanning all five tools. In addition, you'll find suggested use tips so you may incorporate them into your journaling routine.

Depending on the tools that resonate with you, you can continue on to seek providers or other resources that build on that framework. This step can help you get the most out of the tools that you’ve found most helpful for your experience of depression.

INSIDE THE BOOK

Working from the inside out ...

Did you know that your internal dialogue is crucial to how you feel? Change how you speak to yourself and work on changing your outlook from the inside-out. With The Field Guide for Depression, you'll find tools to break the negative cycle of bad self-talk and learn to speak to yourself differently—and to relate to yourself in a more positive way.

... and outside in.

By using tools that lead to external change, you'll uncover what interests you, your values system, and motivations that fuel the purpose and meaning in your life.

Frequently Asked Questions

This notebook guides you through identifying and connecting with and acting in accordance with your values, developing a growth mindset, and communicating your needs effectively in relationships. Our expert therapists guide you through Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), Growth Mindset, Behavioral Activation (BA), and Dialectical Behavioral Therapy (DBT). With the 80+ journal entries that cover the above tools, you’ll have the opportunity to realize their benefits through active processing, reflection, and action.

We made a few improvements to The Field Guide for Depression! The Field Guide for Depression includes five evidence-based tools for you to test, try, and explore what works for you. We’ve made it easier to “taste test” by moving the educational overviews to the Appendix. That way, you can easily jump into the different entries, without the pressure of reading through all of the educational content first.

We’ve also changed the interior page color to a darker green, and have increased the opacity of the text color to help with legibility. Note that we have kept the text size the same due to page limitations.

This notebook contains five evidence-based tools for you to try and practice in your own time. We recommend using the tools whenever you’re feeling unmotivated, experiencing negative self-talk, or when you’re in need of support, but don’t know how to ask for it. Different tools in the book are uniquely positioned to help you with the most common symptoms of depression.

The purpose of this notebook is to empower you with the research and practical tools to manage your depression. There are many helpful interventions that have been proven to be effective in reducing depressive symptoms: and we want more people to have access to them. We also know that everyone experiences depression a little differently, and we want to make it possible for more people to find what works with them. Whether it’s in tandem with their therapy and medication, or as a standalone resource for ongoing reference.

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:

All Emergencies - 911
National Suicide Prevention Lifeline - 988
SAMHSA National Helpline - 1 800 622 HELP (4357)
Crisis Text Line - Text HOME to 741741
If you're located outside of the US, visit this page to find resources for your country

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SUCCESS STORIES

ACT and DBT have been instrumental to how I live my life, and as someone with persistent depression, this notebook is a necessary tool for rediscovering how to process my life.

— Ashley L.

This guided book is great if you are trying to manage moments of depression on your own or as a companion of you're being treated by a therapist. The guided prompts help structure your thoughts and see them on paper, rather than spiraling in your own head.

— Natali T.

I found that working through the exercises was extremely helpful in reframing several issues that were getting me upset and helping me to focus more on what I enjoy, rather than on those things that are upsetting.

— Anne E.

Even just a few pages of reading gives an idea or tool that helps to slowly lift me out of it.

— Michelle W.

The Field Guide for Depression

Tools to Motivate, Reframe, and Connect

The Field Guide for Depression

WHO THIS HELPS

You might feel overwhelmed. Or experience a weighted sadness that's hard to define. If you don't like how you're feeling, The Field Guide for Depression is a starting point for helping to improve motivation, mood, and build more meaningful relationships.

CONTRIBUTORS

WATCH: A look into The Field Guide for Depression (0:52)

HOW IT WORKS

INSIDE THE BOOK

Page 12 Overview of Tools

Page 18 How This Book Helps You

Page 22 INTRODUCTION: On Depression

Page 34 Note From a Therapist + How to Approach This Section

Page 40 Acceptance and Commitment Therapy: Reflecting on Your Values

Page 56 Behavioral Activation: Activity Log

Page 102 Cognitive Behavioral Therapy: Thought Log

Page 148 Growth Mindset: Reframing

Page 174 Dialectical Behavior Therapy and Interpersonal Effectiveness: DEAR MAN

Working from the inside out ...

... and outside in.

Frequently Asked Questions

You might also like...

The Anxiety & Depression Set

The Anti-Anxiety Notebook

The Therapy Journal

The Everyday Self-Care Set

SUCCESS STORIES

The Field Guide for Depression

Tools to Motivate, Reframe, and Connect

The Field Guide for Depression

WHO THIS HELPS

You might feel overwhelmed. Or experience a weighted sadness that's hard to define. If you don't like how you're feeling, The Field Guide for Depression is a starting point for helping to improve motivation, mood, and build more meaningful relationships.

CONTRIBUTORS

WATCH: A look into The Field Guide for Depression (0:52)

HOW IT WORKS

INSIDE THE BOOK

INSIDE THE BOOK Overview of Tools

Page 12 Overview of Tools

Page 12 Overview of Tools

INSIDE THE BOOK How This Book Helps You

Page 18 How This Book Helps You

Page 18 How This Book Helps You

INSIDE THE BOOK INTRODUCTION: On Depression

Page 22 INTRODUCTION: On Depression

Page 22 INTRODUCTION: On Depression

INSIDE THE BOOK Note From a Therapist + How to Approach This Section

Page 34 Note From a Therapist + How to Approach This Section

Page 34 Note From a Therapist + How to Approach This Section

INSIDE THE BOOK Acceptance and Commitment Therapy: Reflecting on Your Values

Page 40 Acceptance and Commitment Therapy: Reflecting on Your Values

Page 40 Acceptance and Commitment Therapy: Reflecting on Your Values

INSIDE THE BOOK Behavioral Activation: Activity Log

Page 56 Behavioral Activation: Activity Log

Page 56 Behavioral Activation: Activity Log

INSIDE THE BOOK Cognitive Behavioral Therapy: Thought Log

Page 102 Cognitive Behavioral Therapy: Thought Log

Page 102 Cognitive Behavioral Therapy: Thought Log

INSIDE THE BOOK Growth Mindset: Reframing

Page 148 Growth Mindset: Reframing

Page 148 Growth Mindset: Reframing

INSIDE THE BOOK Dialectical Behavior Therapy and Interpersonal Effectiveness: DEAR MAN

Page 174 Dialectical Behavior Therapy and Interpersonal Effectiveness: DEAR MAN

Page 174 Dialectical Behavior Therapy and Interpersonal Effectiveness: DEAR MAN

Working from the inside out ...

... and outside in.

Frequently Asked Questions

You might also like...

The Anxiety & Depression Set

The Anti-Anxiety Notebook

The Therapy Journal

The Everyday Self-Care Set

SUCCESS STORIES

INSIDE THE BOOK
Overview of Tools

INSIDE THE BOOK
How This Book Helps You

INSIDE THE BOOK
INTRODUCTION: On Depression

INSIDE THE BOOK
Note From a Therapist + How to Approach This Section

INSIDE THE BOOK
Acceptance and Commitment Therapy: Reflecting on Your Values

INSIDE THE BOOK
Behavioral Activation: Activity Log

INSIDE THE BOOK
Cognitive Behavioral Therapy: Thought Log

INSIDE THE BOOK
Growth Mindset: Reframing

INSIDE THE BOOK
Dialectical Behavior Therapy and Interpersonal Effectiveness: DEAR MAN