Ten Steps to Happy app for iPhone and iPad

10 THINGS YOU CAN DO TO FEEL HAPPIER STRAIGHT AWAY
By Dr Chris Williams

Providing a fun yet practical guide to making small changes in your life that can make a big difference to how you feel.

WANT TO MAKE BIG CHANGES?
The small changes described here – applied step by step- can boost mood and improve how you feel. Bringing together key changes using evidence-based cognitive behavioural therapy (CBT) principles, the app will help motivate you to make turn things around.

WANT TO START FEELING BETTER ABOUT 10 MINUTES FROM NOW?
With clear targets and the tools to help you achieve them you’ll know what to do to get started. And don’t panic- No broccoli is involved!

10 SMALL EASY CHANGES
1. THE ESCALATOR BUSINESS: boosting activity and building exercise in a planned way

2. THE BANANA THING: certain foods can especially boost energy, improve mood and aid digestion

3. PUT ON YOUR WOW GLASSES: selectively attending to things that boost- moving your mind away from worries and concerns

4. YOU OLD SMOOTHIE: 5 fruit and veg a day feel too much? This helps you achieve it in a fun and tasty way

5. DOING PORRIDGE: your mum told you breakfast is the most important meal of the day- stabilising eating and boosting your body and brain at the state of the day

6. HEAVY BREATHING: some clever ways of boosting activity, getting your body going and maybe losing some weight along the way

7. MAKE A NOTE OF THIS: research shows that music can lower or boost our mood. Given the choice why not choose the boost

8. TAKE ONE AWAY: Too many high calorie, high salt, high fat foods can be bad for you. Take one away literally, and feel the benefits over time

9. HELP! Connecting to others, helping others – doing things that are meaningful and valued will change your focus and make you happier. Start your plan here.

10. THE HAPPY LIST: A final evidence-based intervention. Keep a record of things that give you that sense of pleasure, achievement and closeness to others. Look at it and remember. You’ll notice a difference.

PLUS SPECIAL FEATURES:

• RATE YOUR MOOD with smiley faces – work out why you feel as you do and the links between your activity and feelings

• WOW PHOTOS: change how you feel by rediscovering the Wow! in life. Start to look at things like a little child- at the wonder and beauty around.

• PLANNER SHEET – making specific and measurable changes with a clear plan. For practitioners the focus is on behavioural activation and SMART objectives

• REVIEW SHEET: checking your progress, learning from what went well (and what didn’t) and creating your next plan to keep you moving forwards

A NOTE ABOUT CBT:
CBT has developed as the leading evidence-based form of psychotherapy for problems such as stress and low mood and other mental health problems. Dr Chris Williams is Professor of Psychosocial Psychiatry at the University of Glasgow. He believes that CBT principles can make a big difference in people’s lives. His self-help systems are used by well over 100,000 people, with a range of award winning e-products and books.

FEELING LOW - GET SUPPORT
We recommend you try to make these changes with help and encouragement from a trusted friend or relative. If you feel very depressed or stressed we suggest seeking assessment and advice from your doctor.

ADDITIONAL SUPPORT:
You can sign up for 12 weekly support emails for free at www.llttf.com

Please note that this app is provided on an ‘as is’ basis, and while we hope you find it beneficial, no assurance or warranty is given regarding the accuracy of the contents or the usefulness of the app in particular circumstances.

Use of this app is also not intended to be a substitute for direct consultative advice medical from a doctor or other qualified healthcare professional, and to the extent permitted by law we exclude all liability in relation to your use of this app