The basic idea is to identify things that work well for you in your fight with depression. Things like taking your prescribed medicines, therapy sessions, exercise, meditation, massage or relaxation. There are many possibilities.

In my Points Plan I’ve also included things that are reliable triggers for my depressive episodes. These are having a bad argument with someone (major trigger), not getting adequate sleep for days on end, or any kind of very stressful situation.

As you can see from the table I’ve allocated points to items according to their impact on my health. The only exception is medicine, which I’ve downgraded even though it’s crucial for me. It’s too easy to pick up those points each day.

The maximum amount of points in my table is 140 each day or 980 for the week. This is before deducting points for the triggers. I’ve set my aim for the week at 50% of total available points. If I can reach this then I’ll increase it next week. It might be worth adding in a reward for some motivatation.

I honestly think if I can consistently reach such a target, then I am well on the way to more stable health. And by relying on a range of positive strategies, I won’t be pinning my hopes on any single one.

So I’m off to do some exercise – something I haven’t done for months now – but it’s at the very top of my list.

If you want this simple template I’ve saved it for download as a Microsoft Excel file.

One of her important points is that it takes an awful lot of work to get better and then stay well. I agree wholeheartedly. It seems that those who actively participate in their treatments have the most success in returning to and maintaining good health. They are active in learning about the illness, in locating resources, in finding the right treatments, and they are determined to pull things around. It doesn’t help to be passive about depression.

Therese’s experience of nearly giving up on traditional medicine rings true. For the first few years of being treated my family doctor experimented with various drugs with little success. I was fortunate to find a great psychiatrist on my first attempt, but it involved a good dose of my own research. When my doctor suggested a psychiatrist I declined and asked him to refer me to the one I had chosen. I know that most people don’t have the time or inclination to do this, but it was important for me as the point in which I became active in my treatment. I had been labeled “treatment resistant” for too long.

I would point out that when medicines are used it is not just about finding the right drug or mix of drugs, but also making the right diagnosis in the first place. This sounds very basic but misdiagnoses are very common. It is awful being treated for the wrong mood disorder.

Therese has developed her system very purposefully. Remaining healthy requires a plan; much more than passive acceptance. I definitely suggest you try her 12 steps, with some shaping to suit.