Relapse prevention

	frequent, long episodes of depression
	stressful life events (e.g. divorce, bereavement)
	stressful home environment
	chronic dissatisfaction with an important area of your life
	other medical problems
	ongoing, negative style of thinking

It can help to look at how you coped with stressful events in the past and acknowledge where your coping style could be more helpful. For example, you might have become depressed following the loss of your job, when you coped by withdrawing and avoiding your friends. If you concluded "I'm a failure… I'm so ashamed… I' m worthless…" then it would be important to re-frame the loss in a way that preserves your self-esteem. This could involve recognising the many reasons why people lose their jobs. These may have nothing to do with individuals or their performance, but have resulted from an adverse economic climate, incompetent management or a company restructure.

People are less likely to suffer from depression or anxiety if they believe that unfortunate events are the result of factors 'outside' themselves and beyond their control, or are caused by a temporary situation (e.g. being bored with that particular job). People who believe that the cause is a permanent feature of themselves or their personality are more vulnerable (e.g. "I lost my job because I am incompetent").

There are some positive ways to deal with these stresses:

	accept your emotional response
	re-examine your thinking
	do things to help you to relax
	seek support from friends and family

Recognising the earliest signs of depression or anxiety is very important in preventing a recurrence. It allows you to take action before things get too bad. While you are well, write down a list of your early warning signs, by thinking back to the onset of the last episode of anxiety or depression.

	What symptoms occurred first?
	Were there subtle changes in behaviour, thought, feeling or body sensations before the onset of symptoms?
	What was most helpful in dealing with the situation?
	What was least helpful?

Identifying the warning signs and making a plan will improve self-confidence. Specific plans could include telling your partner, doctor, psychologist or close friends, meditating more, exercising more, reducing your load at work or programming more enjoyable activities.