Increase motivation, improve your mood, and build a better life—one step at a time.

Do you often feel sad, numb, or hopeless? Are you overwhelmed by seemingly small things, or feel mentally or physically exhausted all the time? Do you find yourself easily agitated, or have difficulty concentrating? Have you lost interest in activities you normally enjoy? If so, you may be suffering from depression. It’s important to know that you aren’t alone, and there is hope for recovery. If you feel stuck in a negative cycle of low mood, lack of motivation, and feelings of despair, this workbook can help you find your way out.

Grounded in evidence-based behavioral activation—a powerfully effective treatment for depression—this workbook offers an array of actionable strategies to increase motivation, connect with what matters, manage difficult thoughts and feelings, and start engaging in life again. You’ll also find skills grounded in cognitive behavioral therapy (CBT)—the gold standard for treating mental health issues such as depression—to help you develop a mood-boosting activity plan (and stick with it!). Finally, you’ll find tips and tools drawn from mindfulness, self-compassion, and gratitude to boost feelings of positivity and hope.

Often the hardest step toward better mental health is the first one, but you don’t have to take that step alone. With this workbook, you’ll learn how to overcome the inertia of your depression, so you can once again engage in the activities that you enjoy, and that give you a sense of meaning and purpose in life.

Nina Josefowitz's profile page

Stephen R. Swallow's profile page

Zindel V. Segal's profile page

Nina Josefowitz, PhD, is a clinical psychologist. In addition to her clinical practice, she teaches at the University of Toronto, and has offered training in North America, Asia, and Africa. She is author of numerous professional articles on cognitive behavioral therapy (CBT) and issues related to general clinical practice. Along with David Myran, she coauthored CBT Made Simple.

Stephen R. Swallow, PhD, is a clinical, health, and rehabilitation psychologist; and founder of the Oakville Centre for Cognitive Therapy, one of Canada’s leading CBT clinics. In addition to maintaining an active clinical practice, he provides supervision to mental health professionals-in-training, and teaches CBT both domestically and abroad.

Zindel V. Segal, PhD, is professor of psychology at the University of Toronto Scarborough. He is coauthor of Mindfulness-Based Cognitive Therapy for Depression and The Mindful Way through Depression.

“This workbook is a critical tool for helping individuals learn effective strategies for overcoming depression. Using their extensive professional expertise, Josefowitz and Swallow bring effective, scientifically tested concepts to life by providing a clear, engaging, and highly practical guide to help readers identify and change ‘mood-busting patterns.’ This is a must-read for individuals who experience depression, and for the professionals who help them.”
—David J. A. Dozois, PhD, professor, and director of the clinical psychology graduate program in the department of psychology at the University of Western Ontario

David J. A. Dozois, PhD

“This wonderful book offers clear, simple (but not simplistic!), manageable strategies for overcoming depression. Capitalizing on people’s strengths, existent positive habits, and values, the book naturally instils hope, motivation, and efficacy for change, while providing the scaffolding required to effect that change. A must-read for clinicians and those living with depression.”
—Christine Purdon, PhD, CPsych, professor at the University of Waterloo, where she has taught cognitive behavioral therapy (CBT) for more than twenty-five years; and coauthor of Overcoming Obsessive Thoughts

Christine Purdon, PhD, CPsych

“This is an extremely important and useful resource for clinicians engaged in helping depressed individuals recover fully from their depression and move forward in their lives. Its focus on behavioral activation is a very helpful addition for all clinicians, especially those of us who have not focused enough on this key treatment approach. This volume is user-friendly, case-based, clear, and practical. It is written by experienced therapists/authors, and should be a valued go-to book for clinicians and clients.”
—Michael Rosenbluth, MD, FRCPC, associate professor at the University of Toronto, and author of Depression and Personality

Michael Rosenbluth, MD, FRCPC

“Depression is one of the most common mental health problems, and with COVID-19 has increased. Two leading cognitive behavioral therapists offer important, evidence-based ways we can help ourselves by seeing how we can get caught up in unhelpful loops of thinking and behavior, and then act to set up different loops that can lift us from depression. Full of clinical wisdom, accessible, encouraging, and supportive, many depressed people will find key ideas and practices to help them.”
—Paul Gilbert, OBE, author of Overcoming Depression and The Compassionate Mind

Paul Gilbert, OBE

“It has often been said that treatment is all about change, and with this workbook, Josefowitz and Swallow impressively demonstrate how change is possible in the context of the challenges of treating depression. They provide creative and original treatment strategies backed by sound research. These are presented in a persuasive and engaging style by two experienced and gifted therapists. This is recommended reading for all mental health professionals.”
—Karl O’Sullivan, FRCP(C), FRCPsych (UK), has held academic appointments in Ireland and Canada; and has published his psychiatric research in British, Canadian, and American journals

Karl O’Sullivan, FRCP(C), FRCPsych (UK)

“This workbook is ideal for individuals who are depressed—as well as psychotherapists, social workers, and occupational therapists wanting to help their clients. It is a practical, goal-oriented guide that skillfully leverages an individual’s strengths and values. It promotes clear, engaging problem-solving with a compassionate, mindful approach. The workbook offers diverse approaches to understanding behavioral activation and managing depression, empowering you in your journey toward a brighter future.”
—Nira Rittenberg, OT Reg (Ont), occupational therapist with thirty-five years in mental health, psychogeriatrics, and research expertise; and coauthor of Dementia

Nira Rittenberg, OT Reg (Ont)

“Josefowitz and Swallow’s focus on behavioral activation is comprehensive, ranging from methods to increase social connections, strengthen motivation, and challenge avoidance patterns. They emphasize practical, evidence-based steps to boost mood and cultivate happiness and well-being. The authors’ clinical acumen is evident in the many anecdotes and examples provided. This book is replete with strategies and resources written in a straightforward and thought-provoking way, and readers will come away with many ideas for the implementation and maintenance of effective change.”
—Deborah Dobson, PhD, coauthor of Evidence-Based Practice of Cognitive-Behavioral Therapy; and Keith Dobson, PhD, coeditor of Handbook of Cognitive-Behavioral Therapies

Deborah Dobson, PhD and Keith Dobson, PhD

“A big thank you to Josefowitz and Swallow for writing this much-needed book. Behavioral activation is among the most powerful methods for overcoming depression and staying well. This workbook provides a clear, step-by-step approach for using activity, exercise, social connection, and mindfulness to rekindle motivation, energy, engagement, and enjoyment. I highly recommend it for anyone who struggles with low mood!”
—Martin M. Antony, PhD, ABPP, professor of psychology at Toronto Metropolitan University, and coauthor of The Shyness and Social Anxiety Workbook and When Perfect Isn’t Good Enough

Martin M. Antony, PhD, ABPP