Living with schizoaffective disorder, Erica Crompton shares how working on her “Happy Book” helps her find comfort when she’s feeling low or overwhelmed.

In September 2012, I started to feel significantly down, and I began to worry that what I was experiencing might be more than just a rough patch.

My official diagnosis later shifted from paranoid schizophrenia in 2010 to schizoaffective disorder which didn’t surprise me 01 . I feel at the mercy of my own extreme moods frequently. I experience daily elations and deflations, and I'm grateful that my cats, partner, and in-laws provide such great support!

Worrying about my mood and sleep

In 2012, though, I noticed that my mood had felt low for quite a few months. I was also sleeping far more than usual – often up to 12 hours a day – which was leaving me feeling flat and drained.

When it comes to my sleep nowadays, therapy and personal reflection have eased my way of thinking around to "it's okay to stay in bed." This idea has been a revelation, and allowing myself to stay in bed and feel happy about it has improved my mood.

My Happy Book wasn’t a cure for anything, but it gave me something positive to hold onto during a time when I felt very low.

Today, the only thing that really changed in my sleeping habits is that I don't worry about it. I still get 10-12 hours of sleep sporadically most days and nights. It’s often interrupted, though. Sometimes, I wake up on my own, sometimes my boyfriend lets me know I'm snoring, and sometimes, my cats wake me up at four in the morning (got to love them). That’s okay – they can join me when I take an afternoon nap!

But in 2012, I felt really down about how much I was sleeping. Eventually, I talked about it with my care coordinator, a National Health Service (NHS) professional who supports me with my mental health.

Being introduced to CFT

My care coordinator listened to me without judgment. After I talked about what I'd been going through, she suggested a Compassion Focused Therapy (CFT) course that was available at the time.

CFT was relatively new to me back then. It was created by the psychologist Paul Gilbert, and I’d heard it described as a kind of therapy that blends ideas from different psychological approaches, including some links to mindfulness and compassion-based practices. I grew up around meditation and Buddhism, and the idea of a therapy that incorporated any of that felt familiar and comforting. I was keen to give it a try!

Discovering the “Happy Book”

One thing I remember from the course was being encouraged to make what I started calling a “Happy Book.” My Happy Book contains everything that makes me smile. It’s like a keepsake box full of photos and trinkets that bring happiness and remind the owner of good memories.

My Happy Book wasn’t a cure for anything, but it gave me something positive to hold onto during a time when I felt very low.

You name it, if it makes me smile, I put it in. I've asked friends to transcribe texts I enjoyed in their own handwriting, and I've printed out emails I enjoyed to put into the pages.

To share the joy that I got from my Happy Book, I messaged the friends and family that I’d included to let them know how important they were to me. It was a lovely, pleasant surprise learning from friends that they felt the same way! A few were even inspired enough to start their own Happy Books.

How my Happy Book helps me today

I use an A4 folder for my book and review it every month, adding as I go. Over the years, I haven't looked at it as often as I used to. I know most of these messages by heart now.

But, more than a decade later, I've still got my Happy Book and an email folder full of happy emails. So today, if I'm feeling stuck or in a negative thought cycle, I will reach for my Happy Book and read it from cover to cover. In my experience, looking back at happy times, fond memories, and my favorite things can help turn my mood from grouchy to great!

So, I'm going to keep up with my Happy Book. It really brings a smile to my face when I need it the most.

References

1. Back to contents.

   National Library of Medicine. Schizoaffective Disorder. https://www.ncbi.nlm.nih.gov/sites/books/NBK541012/ [Accessed January 2026]

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01719 MARCH 2026

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