Free self-help resources for low mood and depression
When your mood is low, even choosing a book can feel like too much. This page keeps things simple: a short list of free resources from public health services, universities and the WHO, checked by hand.
Most structured self-help for depression uses cognitive behavioural therapy (CBT). Two parts of it have especially good research behind them for mild to moderate low mood: behavioural activation (slowly doing more of what matters to you) and working with unhelpful thinking. Several workbooks below teach both.
There are also pages in German, Dutch, French, Spanish, Italian and Portuguese, a free German online course, and a short WHO film that can make it easier to explain depression to family.
Go at your own pace. One small step a day counts.
Please do not rely on self-help alone if low mood has lasted more than two weeks and is getting worse, if you have stopped eating or sleeping properly, or if you have thoughts of ending your life. See a GP, and in an emergency call 112 (EU) or 999 (UK).
Back from the Bluez (CCI workbook)
Centre for Clinical Interventions, WA Health · Workbook · CBT · English
A free CBT workbook on depression in modules. It starts with behavioural strategies, then moves to the link between thoughts and feelings, unhelpful thinking styles and questioning negative thoughts.
A thorough, well-structured programme from a public specialist clinic, used widely by therapists.
For: Adults with mild to moderate depression · Free to download for personal use; copyright Government of Western Australia, not openly licensed.
I had a black dog, his name was depression
World Health Organization · Video · psychoeducation · English
A short animated film about living with depression, told through the picture of a black dog that follows the narrator around. It closes on a hopeful note about getting help.
Gentle and memorable, and a simple way to show the people close to you what depression feels like.
For: Anyone with depression, and family or friends trying to understand it · Free to watch on WHO's official channel; not openly licensed.
Low mood and depression (Every Mind Matters)
NHS England · Website · CBT · English
A short page on the signs and causes of low mood, with tips, a video and a quiz that builds a personal action plan. It also explains how to get NHS support.
A reliable and quick first step from the NHS.
For: Anyone who has felt flat or down for a while · Free to read online; copyright NHS England.
Depression self-help guide
NHS inform (NHS 24, Scotland) · Guide · CBT · English
An online guide in numbered steps that helps you notice how depression affects your thoughts, body and behaviour. It then sets out practical CBT-based ways to start changing those patterns.
Free, sign-up-free and published by a national NHS service.
For: Adults who want a step-by-step guide online · Free to read online; copyright NHS 24.
Depression and Low Mood guide (CNTW)
Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust · Guide · CBT · English, British Sign Language
A booklet written by NHS clinical psychologists, available as a leaflet, an easy read version, an audio recording and a BSL video. A separate guide is written for partners of someone with depression.
Short and accessible, with formats for people who find reading hard when low.
For: Adults who want something short, or who prefer to listen · Free to download; printed copies are sold to support the Trust's charity.
Depression self-help pages
Get Self Help (Carol Vivyan, CBT therapist) · Worksheet · CBT · English
Free CBT worksheets and information sheets for low mood, including activity planning and thought challenging. Useful for adding single tools alongside a workbook or counselling.
A long-running clinician-made library that many NHS therapists use.
For: People who like one-page tools they can print · Free for personal use and use in therapy; not to be reproduced elsewhere.
iFightDepression
European Alliance Against Depression, with Stiftung Deutsche Depressionshilfe · Website · psychoeducation · English, German, French, Spanish, Italian, Portuguese
A multilingual site explaining depression, its symptoms and treatment, with information for family members. It also runs a free guided online self-management programme for mild depression, which you access through a GP or psychotherapist who gives you an account.
EU co-funded and run by a European network of depression experts, with versions in most EU languages.
For: Adults with depression, and their families, across Europe · Free to read online; copyright EAAD.
moodgym (German version)
eHub Health; German adaptation by Universität Leipzig, supported by AOK · Course · CBT · German · needs an account
An interactive online course in five modules: feelings, thoughts, finding alternative thoughts, dealing with stress, and relationships. You register with a nickname and password only, no name or email.
Studied in a Leipzig trial with GP patients and free of charge, with an anonymous account.
For: German-speaking adults with low mood, for prevention or alongside treatment · Free to use; copyright of the providers.
Depression
gesundheitsinformation.de (IQWiG) · Website · psychoeducation · German
A clear German overview of depression and how it is treated. Linked pages cover treatment options and experiences with antidepressants.
From Germany's independent Institute for Quality and Efficiency in Health Care.
For: German speakers who want independent, evidence-based information · Free to read online; copyright IQWiG.
Depression und bipolare Störung
Gesundheitsportal, Austrian Federal Ministry of Health · Website · psychoeducation · German
Austria's official health portal on depression. It explains symptoms and treatment and how to find help within the Austrian system.
Official public information, useful for expats working out local care.
For: German speakers, especially those living in Austria · Free to read online; copyright of the publisher.
Depressie
Thuisarts.nl (Dutch College of General Practitioners) · Website · psychoeducation · Dutch
Plain Dutch pages on what helps with depression, from daily routines to talking treatment. They also explain what to expect from a Dutch GP.
Based on the guidelines Dutch GPs use.
For: Dutch speakers, and expats in the Netherlands who read Dutch · Free to read online; copyright Thuisarts.nl.
Troubles dépressifs
Psycom (French public mental health information body) · Website · psychoeducation · French
A French-language explainer on depressive disorders. It covers signs, treatment and where to find support in France.
From a French public body that exists to give reliable mental health information.
For: French speakers · Free to read online; copyright Psycom.
Depressive and Bipolar Disorders (Psychology 2e, section 15.7)
OpenStax, Rice University · Book · psychoeducation · English
A free textbook section on depression and related conditions, including what research says about their causes. Background reading rather than a self-help plan.
Peer-reviewed open textbook from a university publisher.
For: Readers who want the research background · CC BY-NC-SA 4.0
Mood Disorders (Noba module)
Noba Project · Book · psychoeducation · English
A short chapter by academic psychologists on depression and other mood conditions. It explains how they are understood and treated.
Free, open textbook material from university researchers.
For: Readers who like a short academic overview · CC BY-NC-SA 4.0
Depression management worksheets
Therapist Aid · Worksheet · CBT · English, Spanish
Printable worksheets for low mood, such as activity planning and thought records. Some have Spanish versions.
Clinician-made, clearly designed worksheets used widely by therapists.
For: People working on low mood alone or with a counsellor · Standard PDFs free to download; copyright Therapist Aid LLC. A paid professional plan adds fillable versions.
Questions people ask
What is the best free self-help for depression?
For mild to moderate low mood, a structured CBT workbook such as the CCI Back from the Bluez or the NHS inform guide is a good place to start. Both teach behavioural activation and ways of working with negative thoughts. If you read German, moodgym is a free interactive course with an anonymous account.
Can I use iFightDepression without a doctor?
The information pages are free and open to everyone in several languages. The online self-management programme is different: you need an account from a GP or psychotherapist who supports you while you use it. That is a deliberate safety feature, so someone qualified keeps an eye on how you are doing.
How do I explain depression to my family?
The WHO film I had a black dog can help here. It takes only a few minutes and puts into pictures what is often hard to say out loud. The CNTW library also has a separate guide written for partners of someone with depression.
When should I see a doctor about low mood?
See a GP if low mood lasts more than two weeks, gets worse, or stops you working, eating, sleeping or looking after yourself. If you have thoughts of harming yourself or ending your life, contact a crisis line or emergency services now (112 across the EU, 999 in the UK).