This PDF worksheet allows you to identify which symptoms of depression you are currently experiencing. Print it off and place a tick next to each symptom that you have been experiencing. You are welcome to print this worksheet off again and repeat it at any time to see how your number of symptoms change.

The Nutrition Diary is a PDF document. Print this out and complete for each day's nutrition intake of both food and beverages. Include what type of food you ate and the amount of it. Also include what your overall mood was that day and the intensity of that mood out of 10 where 0=not at all and 10=very much (e.g., depressed), and then add in any relevant comments relating to your food intake of either eating not enough, eating too much, or eating certain types of foods.

Instructions: the Sleep Chart is a PDF document. Print this out and complete this every morning about your sleep you had the night before. You are welcome to complete this sleep chart for as long as you wish; just print as many of these sleep charts as you need to keep going. Use the information from this sleep chart to look at where you can improve your sleep habits to improve your overall sleep quality and sleep quantity.

Below is a worksheet for you to complete about what your wellbeing goals are for your depression. This might be something you have not yet thought much about, so now is a good time to print off this PDF and have a think about what you would like to achieve in terms of wellness and write this down. Having wellbeing goals is important because they help to give you direction and keep you focused on why you're doing this course in the first place.

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Instructions: have a read through the Worksheet “16 Good Sleep Habits” and take note of the ones that you do not practice and thus would be good for you to implement. You can circle these that apply to you. Start by picking 1-3 to implement initially, and then once these become more of your usual habit, pick a few more to implement until you have them all down pat. You should start to see an improvement with your sleep within days of starting to implement these, especially if you kickstart with some meditation and breathing practice of an evening!

Below is the PDF and mp3 files for the Mindfulness of the Five Senses guided meditation. You are welcome to listen to the mp3 file within the browser, or download it onto your device to listen to it at any time you wish (downloading it is recommended).

Below is the PDF and mp3 files for the Observing Thoughts Floating By guided meditation. You are welcome to listen to the mp3 file within the browser, or download it onto your device to listen to it at any time you wish (downloading it is recommended).

Below is the PDF and mp3 files for the Observing the Breath guided meditation. You are welcome to listen to the mp3 file within the browser, or download it onto your device to listen to it at any time you wish (downloading it is recommended).

Below is the PDF and mp3 files for the Observing the Body guided meditation. You are welcome to listen to the mp3 file within the browser, or download it onto your device to listen to it at any time you wish (downloading it is recommended).

Below is the PDF and mp3 files for the Observing Your Emotions guided meditation. You are welcome to listen to the mp3 file within the browser, or download it onto your device to listen to it at any time you wish (downloading it is recommended).

Open the attached PDF worksheet titled Negative Thoughts Record Form and print off a few copies for you to complete. Start to practice awareness of what negative thoughts go through your mind as explained in Module 4, and record these negative thoughts down onto the worksheet. Record the thoughts and emotions that you experienced, the intensity of the emotions out of 10 (0=not at all intense, 10=very intense), and also write down the physical feelings you felt in your body with those emotions, and your behavioural response you did as a result of thinking and feeling that way. Then have a think about what the triggering situation was that triggered you to think and feel the way you're feeling in that moment. Once completed this, then refer to the Thinking Traps worksheet and pick which thinking traps apply to your negative thoughts. It would be good to try and complete 5-10 instances of having negative thoughts and feelings being triggered. Then review these entries you've recorded and see if there is a pattern to how you're thinking and feeling. Are there any particular themes of negative thinking such as feeling not good enough, not worthy, or worrying that something bad will happen? And is there any themes of which types of thinking traps you tend to engage in?

Print off this PDF of Thinking Traps; a list of unhelpful thinking styles that we can get ourselves into which cause emotional distress such as feeling, anxious, stressed and depressed. As you become aware of your thoughts, take note of which thinking traps that you tend to engage in, and these will be the ones that would be helpful for you to work on reframing to more helpful perspectives.

Open this PDF worksheet attached and you will find the Challenging Negative Thoughts form. Print off a few copies of this worksheet for your practice, because here we are going to challenge and reframe negative thoughts you have been experiencing in a step-by-step process as outlined in the worksheet.

Instructions: the Sleep Chart is a PDF document. Print this out and complete this every morning about your sleep you had the night before. You are welcome to complete this sleep chart for as long as you wish; just print as many of these sleep charts as you need to keep going. Use the information from this sleep chart to look at where you can improve your sleep habits to improve your overall sleep quality and sleep quantity.