Self-Help Resources

Fact Sheets & Handouts

Depression
The National Institute of Mental Health has put together this excellent 20-page booklet with detailed information about the symptoms and treatment of depression. It also offers several self-help suggestions and resources.

Real Men Real Depression
The National Institute of Mental Health
While both men and women may develop the standard symptoms of depression, they often experience depression differently and may have different ways of coping.

Am I Depressed, or Just Lonely?
Designed specifically for service members and military families, this handout distinguishes between normal feelings of sadness, loneliness and depression.

Relapse Prevention
Once you've started feeling better, use these tips to help make sure you continue to improve, and avoid relapses.

In Support of a Loved One Dealing With Depression

Helping a Friend or Family Member with a Mood Disorder
This brochure provides information about supporting a friend or family member who is suffering from depression.

Depression
Association for Behavioral and Cognitive Therapies

How Can I Get Him to Seek Help: Talking Points for Women
Courage to Care Fact Sheet

Books & Workbooks

Feeling Good
D.D. Burns
This is a very popular book that offers coping strategies for mood and anxiety. Several research studies have shown that Feeling Good is an effective treatment for depression, and can be as effective as psychotherapy.

Control Your Depression
P.M. Lewinsohn, R.F. Munoz, M.A. Youngren and A.M. Zeiss
This book teaches concepts about depression, as well as provides useful strategies for overcoming depression. Research has documented that this is an effective intervention for depression. It costs about $11 new, but used copies of the book can be obtained for a reduced price.

Understanding and Coping with Depression: A Manual
This manual provides information about depression and how to improve. It offers specific exercises for improving mood, including cognitive, relaxation, problem-solving, assertiveness, interpersonal, activation skills. The advantage of this guide is that it can be obtained free of charge.

Web Resources

How to Relax with Progressive Muscle Relaxation

National Foundation for Depressive Illness

Military OneSource

National Foundation for Depressive Illness

Depression and Bipolar Support Alliance

Veteran and Military Family Health
U.S. National Library of Medicine and the National Institute of Health

Defense Centers of Excellence
Questions about traumatic brain injury, post-traumatic stress disorder, or other psychological health issues. The DCoE establishes quality standards for: clinical care; education and training; prevention; patient, family and community outreach; and program excellence.

1-866-966-1020

Resources for OEF/OIF Veterans
Department of Veterans Affairs

Real Warriors Campaign
Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury

Other Helpful Resources

Mental Health Self Assessment Program
Screening for Mental Health, Inc.
At the end of each anonymous screening you will receive results that can be printed and shared with your doctor or other trusted clinician. While this screening tool is not a substitute for a complete evaluation, it can help you identify symptoms that are consistent with depression, and learn how to access help. This assessment tool is designed for individuals aged 17 and older. To access the anonymous telephone assessment, call MHSA’s toll-free number at 1-877-877-3647.

Exercise: A Prescription for Feeling Good

Pleasant Events: A Daily Practice

Understand the Importance of Relaxation

Clear Thinking is Good for Your Health