★ Author credentials: Written by a senior clinical psychologist with multiple psychology and self-help titles previously licensed for Simplified Chinese publication.
★ Beyond symptom management. This book equips readers to reclaim agency over their emotional health. It presents evidence-based self-therapy theories for depression, paired with targeted reflection exercises designed to restore control in three critical domains: life purpose, relationships, and self-image—precisely where depression erodes it most.
★ Positive psychology integrated. By combining established therapeutic approaches with contemporary positive psychology, the book guides readers toward sustainable self-adjustment. The goal is not merely illness management, but building a meaningful, goal-directed life.

Depression and anxiety have become the defining mental health challenges of our era. While medication and psychotherapy remain essential, one critical component is often neglected: the patient's own capacity for self-help and emotional management. This manual is built on the conviction that effective emotional self-care is learnable and achievable.

Dr. Tong presents an accessible synthesis of evidence-based approaches—including cognitive behavioral therapy, mindfulness practice, acceptance and commitment therapy (ACT), and positive psychology—distilled into concrete, step-by-step self-help methods. Drawing from 35 years of clinical experience, each technique is designed for immediate application, empowering readers to take active steps toward recovery and lasting emotional health.

Dr. Tong Kwok Kwan
Senior Clinical Psychologist | M.Soc.Sc. (Clinical Psychology), University of Hong Kong | Ph.D. (Counseling Psychology), University of Toronto

With over 35 years of clinical practice, Dr. Tong currently serves at United Christian Hospital and as Visiting Associate Professor at the University of Hong Kong. A Fellow of the Hong Kong Psychological Society, he specializes in depression and anxiety treatment, mental health education, and professional training.

Dr. Tong is formally trained in Acceptance and Commitment Therapy (ACT) by founder Dr. Steven Hayes and Dr. Robyn Walser. In 2019, he established the Hong Kong Chapter of the Association for Contextual Behavioral Science (ACBS), serving as its founding and current President to advance culturally-adapted ACT in Chinese communities.

As founder of the United Centre for Emotional Health Education (2003), he has been a pioneering voice in positive psychology application. His published works include Returning to Happiness, Self-Help for Depression, Self-Help for Anxiety, 360 Degrees of Happiness, and Who Stole My Joy?

Lee Ching Wai
M.A. (Psychology), Carleton University | M.Soc.Sc., University of Hong Kong | Associate Fellow, Hong Kong Psychological Society

A practicing clinical psychologist specializing in child and adolescent assessment and mental health promotion. She contributes to mental health advisory panels, public lectures, and health writing on a voluntary basis. Co-author of Self-Help for Depression.

Foreword
Introduction: Self-Help for Depression

Part One: Understanding Your Emotions
Chapter 1: Getting to Know Your Emotions
Chapter 2: Is My Emotion Ill?!
Chapter 3: Depression Treatment and Self-Help

PART TWO: Self-Selected Therapies for Depression (Part I)
Chapter 4: Belief Can Change: Cognitive Self-Help
Chapter 5: From Words to Action: Behavioral Self-Help
Chapter 6: The Power of Awareness: Mindfulness Self-Help

PART THREE: Self-Selected Therapies for Depression (Part II)
Chapter 7: Rediscovering Meaning: Goal-Oriented Self-Help
Chapter 8: Rebirth Through Love: Interpersonal Self-Help
Chapter 9: Acceptance and Letting Go: Depression and the Self

Conclusion: The Anti-Depression Vaccine: Positive Psychology
Appendix I: What You Should Know About Medication for Depression
Appendix II: Loving Someone with Depression: A Guide for Family and Friends
Resources: Community Resources for Patients and Families