§ 01 · In crisis

A guided learning module

Depression — What to Do First.

Action protocol for when your head is the trunk of the problem.

About 10 weeks7 lessons · 43mFree

Length

About 10 weeks

Lessons

7 · 43m

Done

0 / 7

0%Complete

The arc · 7 lessons

01Naming it 02The 72-hour stabilise 03The GP visit 04The therapy question 05Telling people 06The recovery protocol 07When it comes back

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§ 01 · What you'll learn

01How to tell depression from sadness, burnout or grief

02The 72-hour stabilise: sleep, food, movement, the GP call

03How the Mental Health Treatment Plan actually works (AU)

04Therapy types — CBT, ACT, IPT — and what to ask before booking

05How to tell partner, family and work without it becoming the topic

06How recovery actually looks (it's not linear and it's not vibes)

07What to do the second time, when relapse arrives

§ 02 · Who it's for

01In a depressive episode right now and trying to take a first step

02Pretty sure you've been depressed for months but haven't named it

03Out of the worst of it and want to know how to stay out

§ 03 → The lessons

7 sessions, in order.

Begin →

01

Naming it

Depression vs sadness vs burnout vs grief. The PHQ-9 markers. Why naming it correctly changes the next step.

6 min 02

The 72-hour stabilise

Sleep, food, movement, sunlight. The smallest possible base. What to do today, this afternoon, before anything else.

6 min 03

The GP visit

How to book it, what to say, the Mental Health Treatment Plan, the medication question.

6 min 04

The therapy question

CBT, ACT, IPT, schema. The Medicare-rebated psychologist sessions. How to find someone you don't hate by session three.

6 min 05

Telling people

Partner, family, work. Who needs the full version, who needs the headline. Scripts that don't make it the topic.

6 min 06

The recovery protocol

The slow climb. Non-linear. The metrics that matter. The "it's working" markers most men miss.

7 min 07

When it comes back

Relapse as part of the picture, not a verdict. The early-warning checklist. Why the second time is shorter.

6 min

Ready to start

Track it. See it. Change it.

The journey shows you the path. The tracker shows you whether it’s working. Free, private, 5 minutes.

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Depression — What to Do First.

7 sessions, in order.

Track it. See it. Change it.

The first 30 days after she says it's over

The conversation you saw coming

The conversation you didn't