The Self-Care Project
The Self-Care Project
Since 2009, we’ve been developing self-care workbooks that teach evidence-based skills for psychological self-care. The aim of these books is to show how to manage low mood, prevent the onset of depression and emerge from depression if it occurs. The workbooks are free for download.
The Antidepressant Skills Workbook (ASW) is available for free download in English, French, Chinese, Punjabi, Farsi and Vietnamese. It is also available as an audiobook in English or French. The other workbooks are available in English and French.
Between 2009 and 2016, over 400,000 of these workbooks have been downloaded at no cost in Canada, the USA and Europe. Downloads have been steadily increasing, to 90,000 in 2016. This speaks to their relevance and usefulness for individuals dealing with psychological suffering.
Please download any of the workbooks or tools you find helpful. We are grateful for the opportunity to share knowledge about preventing and managing psychological distress.
Psych Safety Resources we have created
We developed the following set of easily available resources in order to foster improvement in PH+S. We offer support to specific organizations who want to ensure that these resources are optimally utilized and implemented.
Antidepressant Skills Workbook
The Antidepressant Skills Workbook gives an overview of depression, explains how it can be effectively managed according to the best available research, and gives a step-by-step guide to changing patterns that trigger depression.
Download here (PDF) – English – French – Punjabi – Chinese (traditional) – Chinese (simplified) – Vietnamese – Farsi
– Audio (English, MP3, external link – AUTOPLAY – right-click on this link to download)
Positive Coping with Health Conditions
Positive Coping with Health Conditions, A Self-Care Workbook is a self-care manual authored by scientist-practitioners with expertise in issues relating to coping with health conditions. This manual is designed for individuals who deal with health conditions, including patients, physicians, psychologists, nurses, rehabilitation professionals and researchers.
Download full workbook here (PDF) (Note that this is a large file: 42 MB)
Download individual section handouts:
Activating Your Life (PDF) | Applying Positive Coping Skills (PDF) | Managing Anger (PDF) | Managing Depressive Thinking (PDF) | Managing Worry (PDF) | Pain Coping (PDF) | Relationship Building (PDF) | Relaxation Skill (PDF) | Sleep Coping (PDF) | Solving Problems (PDF)
We developed this with support from the BC Provincial Health Services Authority. It is a self-care guide that teaches employees skills for managing depression and low mood. It utilizes established cognitive-behavioural techniques with a specific focus on workplace issues.
Download here (PDF) – English – French
– Audio (English, MP3, external link – note: AUTOPLAY – right-click on this link to download)
Coping with Suicidal Thoughts: A Resource for Patients
Coping with Suicidal Thoughts is intended for individuals who are currently experiencing suicidal ideation and/or have had a plan or made an attempt to hurt themselves. The document is designed to offer resources, information, support, and practical steps to help cope with suicidality.
Relaxation Audio (MP3)
Three part exercise in releasing tension and relaxation.
(right-click the above bar and click “Save as …” to download)
Managing Depression: A Self-help Skills Resource for Women Living With Depression During Pregnancy, After Delivery and Beyond
This workbook is for women living with depression during pregnancy, after delivery and beyond; and their clinicians or service providers. It provides information about depression and healthy lifestyles behaviours, and skills for managing depression. Concerned partners, family members or friends may also find this resource helpful.