Manual № 03 · Depression

FirstLight

The manual for depression.

The illness that argues. A program that argues back.

12 modules — for the person who is depressed

  1. 01What Depression Actually Does
  2. 02Your Safety Plan
  3. 03The Baseline: What a Week Actually Looks Like
  4. 04Motivation Follows Action
  5. 05Building the Week
  6. 06The Thoughts That Come With It
  1. 07The Inner Critic
  2. 08Rumination: Thinking Versus Chewing
  3. 09Sleep, Body, and the Unglamorous Basics
  4. 10When the Problem Is an Actual Problem
  5. 11People: Isolation, Asking, and Saying It Out Loud
  6. 12Staying Well

Two editions

Themanual,orthemanualand the toolkit.

Standard edition

$39

The full program: all 12 modules, with the exercises, logs, and checklists that save as you go. Everything you need to do the work.

Elite edition · most complete

$69

Everything in Standard, plus The Toolkit, 14 techniques drawn from across the evidence base, each labeled with where it comes from — to use alongside this program rather than instead of it. With original diagrams throughout.

Start with Standard if you would rather. You can upgrade to Elite at any time for the $30 difference, and nothing you have written is lost. And once you own one manual, every other one is 20% off.

Inside The Toolkit

  1. 01What Already Works
  2. 02The Present, and What You Can Actually Move
  3. 03Doing Before Feeling
  4. 04What Actually Matters
  5. 05If This, Then That
  6. 06The Chain: A, B, C, D, E
  7. 07The Shapes Thinking Takes
  1. 08Testing It Rather Than Arguing With It
  2. 09Unhooking, and Making Room
  3. 10When the Feeling Is Too Big
  4. 11Turning the Volume Down
  5. 12The Kinder Voice
  6. 13Is This Getting You What You Want?
  7. 14Solving What Can Be Solved

Educational content — not therapy, diagnosis, or treatment, and not a substitute for a clinician when one is needed. Every manual opens with a safety page. If you are thinking about suicide, call or text 988 now.