A psychiatrist-guided journal to help you understand, heal, and grow beyond depression.

Depression can make every day feel heavy — like your thoughts, motivation, and purpose are slipping away. Becoming Whole was created to gently guide you through that fog with structure, understanding, and evidence-based healing.
This 12-week Cognitive Behavioral Therapy (CBT) journal combines the science of modern psychiatry with the compassion of therapy. It’s designed for people experiencing depression and those in recovery, as well as for clinicians who want a guided workbook for their clients.
This is not just a notebook. It’s a structured, therapeutic companion that helps you rebuild your inner world—step by step, page by page.

What makes this journal unique?

• Psychiatrist-guided and evidence-based: Grounded in Cognitive Behavioral Therapy, Behavioral Activation, and self-compassion research — all simplified into a self-directed, therapist-like experience.
• 12-week healing structure: Each week begins with a psychoeducation insert explaining one key concept (thoughts, emotions, behavior, core beliefs, coping, relapse prevention). You’ll understand not just what to do, but why it works.
• Daily reflection pages: Morning-evening mood tracker, thought-record table, reframing exercise, and gentle prompts to challenge negative patterns. Learn how your thoughts affect feelings and behavior — the foundation of CBT.
• Activity and mastery planning: Structured worksheets guide you to schedule one pleasant or meaningful activity each day — reconnecting you to pleasure, purpose, and self-efficacy.
• Relapse prevention and values section: Build resilience by identifying early warning signs and reconnecting with your personal values for long-term stability.

Why it works?

Depression often distorts our thinking and drains our motivation. CBT helps you recognize and change those thought patterns through repeated practice.
Becoming Whole integrates these therapeutic principles into daily journaling so that you can:
• Develop awareness of automatic thoughts
• Replace self-criticism with balanced thinking
• Increase daily activity and mastery
• Strengthen emotion regulation skills
• Build long-term coping and relapse-prevention habits
The journal doesn’t just track moods — it helps you retrain your mind to respond to life’s stressors in healthier, more compassionate ways.

Who this journal is for?

• Anyone living with depression, burnout, or persistent sadness who wants a structured self-help tool.
• Therapists, psychiatrists, and psychologists who wish to give patients a guided journaling resource aligned with CBT practice.
• People recovering from depressive episodes who want to maintain progress and prevent relapse.
Whether you’re working with a professional or beginning your journey independently, this book serves as a safe, guided space to process your thoughts and emotions at your own pace.

What readers will gain?

• A clear understanding of how depression develops and how therapy works.
• Scientific tools to measure, observe, and change negative thinking.
• A calm, reflective space to record progress and rediscover meaning.
• Hope — the steady kind that grows from insight and practice, not quick fixes.

Every page is crafted with clinical accuracy and emotional warmth. The tone is gentle, non-judgmental, and validating — like having a therapist beside you, guiding each step.

If you’re ready to take the first small step toward healing, this journal will help you begin — and keep going.

Becoming Whole helps you turn awareness into action, self-understanding into change, and brokenness into balance.

Start your 12-week journey today — because healing begins with awareness, and wholeness begins with you.