The client builds a personal plan: a list of early signs (thoughts, feelings, body signals, behavior) indicating an oncoming relapse, and concrete actions for each level. This is the integration of all the program's skills into a practical tool, built on the lived experience of this specific person.
Step-by-step guide
- Recall past episodes of depression: what came first? (Thoughts? Fatigue? Isolation?)
- Build a "green-level" list: I am okay when. (behavior, contacts, practice).
- Build a "yellow-level" list: early signals (e.g., started skipping practice, walking less).
- Build a "red-level" list: clear signs of relapse.
- For each level: what will I do? (3MBS, call a friend, increase practice, see the doctor.)
- Write the plan down and keep it accessible. Share it with someone close.
When to use
- Weeks 7–8: the final integrative stage of the program
- For clients with a history of multiple depressive episodes
- As an "insurance policy" at the end of the program
Key phrases
If depression returns — that does not mean MBCT did not work. It means the plan is needed.
The earliest signals are the most important. Catching it on yellow is far easier than on red.
What do you already know about your depression that you did not know before the program?
Follow-up questions
What was your first sign last time?
What helped you in this program — and what will go into your plan?
Is there someone you could show this plan to?
Warnings
- ⚠️ A plan without regular updating goes stale: recommend reviewing it every quarter
- ⚠️ The client may experience the plan as "preparation for the worst" (anxiety): reframe as confidence
- ⚠️ Do not replace the concrete ("call the psychiatrist") with the vague ("seek help")
Source: Segal, Williams, Teasdale (2013), Chapter 14 "Session Eight: Maintaining and Extending New Learning"
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.