Hi Vincenza,
I found the trick with CBT (for continuation purposes) is doing the less activities as possible with the objective of maintaining the gains. The activities I mentioned complement each other and they are second nature for me now. I will give you an example:
Each morning I update the mood tracker. I also take the opportunity to visit the forums and read last posts and write something if I want to (about 20 minutes for these activities).
When I have an intense depressive or anxious thought (only a few times, not everyday) I write a thought record. If after 2 or 3 thought records things do not get easier I start the activity tracker (very seldom now). I stop doing the thought records and activity tracker when I do not have any more symptoms of depression.
For relaxing purposes generally I do some yoga and meditation after finishing work and this basically killed the anxiety that I had.
At first it seems a lot of work and but I already have these activities included in my lifestyle and I do not question it anymore. Moreover I am finding my self more and more involved in living again (working on goals, doing exercice, having a social life, etc).
The final objective is stopping doing all the CBT activities but I plan to do it slowly and take one day at a time. It took me considerable trial and error along the way until I found this plan but the rewards are great: living life without depression and anxiety.
