So why a map? I came up with this idea because the book I’m writing about how to get from depression to happiness was getting very complex. It occurred to me that it would be really helpful to have a picture that illustrated what I was talking about at a glance. So the map was born.

It is based on a LOT of research, as well as my own experience. The territories that people move through are based on stages of change from the Transtheoretical Model (TTM) of healthy behavior change, which describes the process people go through in developing new habits in a range of areas – substance abuse, crime, eating, and depression among them.

This model is based on a HUGE amount of research. In addition, I have the 20 Travel Tips to guide heroes along the trail. These are based on a lot more studies, as well as my own personal experience of transforming depression into happiness.

The trail visuals are based on the infamous Oregon Trail of the late 1800s, a brutal, challenging journey undertaken by people in hope of a new and better life. I felt this was a good analogy for the challenging journey we face when we set out to change the thoughts, behaviors, relationships and habits that keep us depressed.

I wanted to illustrate a few ideas with this map:

1. that becoming happy involves a journey, with multiple challenges. I think the more severely you are depressed or the longer you’ve suffered from depression, the more challenging that journey will be. It’s not about doing a few simple things, unless your depression is mild and recent. It involves a lot more, and takes a lot of courage and resolve.
2. That brings me onto the next thing I wanted to highlight with the map. That those of us who undertake this journey are heroes. We are so accustomed to being seen and talked about negatively that this might be a surprising idea. But I see every one of us as heroes. We did not ask to have depression and we do our best every day to cope, despite the lethargy and low motivation that are symptoms of this illness.
3. It is not about jumping straight into action. There are stages before this.
4. There are strategies that work best at each stage of the journey.

One thing that may surprise you about this map is that you don’t see the usual self-help strategies for depression anywhere. Don’t worry – I haven’t left them out! They just form a separate part of my book. Called 65 Delicious Dishes to Defeat Depression and Hasten Happiness, they include all the major self-help techniques taken from a list of over 100 types of mood therapy. You’ll see references to choosing and using ‘dishes’ in the Travel Tips.

The dishes are the foods that give you sustenance on the journey, just as hobbits had elven bread and Oregon Trail travelers had hard tack. Along with some more appetizing foods when times were good! The central principle of choosing from the dishes is to pick what appeals to you, because people have different tastes. I’m working on a poster to illustrate the 65 Delicious Dishes, but that’s a while off.

So how do you use this map? There are a few ways:

1. look at it and try to work out what Territory you are in – in other words, what Stage of Change you’re at. Are you just starting out, taking some practical steps, into full-on action or maintaining your changes?
2. You can also see what challenges may be coming up, which helps you plan for them.
3. Lastly, you can look at the Travel Tips in the Territory you’re currently in and see if any of them can help you on your journey.

If you want a copy of the map for yourself you can buy it at my online Redbubble store called KayesHappyShop.