Self-help tips for dealing with depression

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Be proactive
  • Admit you have a problem - this can be a difficult step, but by accepting that you are struggling with depression, you can take steps towards getting help and feeling better
  • Set realistic goals - try to set yourself daily goals, like getting dressed and leaving the house every day. If you set goals and then achieve them, this can make you feel good about yourself and can lead to you achieving even bigger goals in the future
  • Set yourself a daily schedule – this will help you get some structure into your life. For example, try to cook at certain times of the day, and have time set aside to read a book or do something relaxing
Look after yourself physically to feel better mentally
  • Try and exercise every day - exercise boosts the ‘happy chemicals’ in the brain and improves mood. Even walking for a few minutes each day can help
  • Try to get enough sleep - depression can make it difficult to achieve a good night’s sleep, but there are some steps you can take to help. Try to go to bed and wake up at the same time each day, avoid napping if you can, and remove distractions and electronics such as the TV and your mobile phone from your bedroom
  • Make sure you eat healthily and try not to overeat - foods that are rich in folic acid (such as avocado and spinach) and omega-3 acids (such as salmon and tuna) can help to ease the symptoms of depression
  • Look after your appearance and hygiene - these things might not seem important for people who have depression. However, small things like having a shower, getting dressed, and combing your hair can make a big difference to how you feel
  • Avoid alcohol and drugs - you may want to take these substances to try and make yourself feel better in the short-term, but in the long-term, they can make you feel a lot worse
Connect with other people
  • Speak to a family member or a friend about how you are feeling - it is often the case that a problem shared is a problem halved. If you don’t want to talk face-to-face, try sending a text or email to get things off your chest
  • Get yourself ‘out there’ - try joining some form of group or club, based on something you enjoy or something you’ve always wanted to try. For example, join a book club, a sports team or try volunteering. This will help you to get out of the house, meet new people and increase your motivation and confidence. It can also help to break negative thought patterns
Practise self-care
  • Try and be positive - write down three positive things about your life every night before going to sleep and reflect on these when you wake up in the morning
  • Discover what makes you feel happy - these might be places, people, activities or pets. Then try to include as many of these things as possible within your daily life. You could even write these things down and refer to your list whenever you’re feeling low, as a reminder of the positive things in your life
  • Treat yourself every day - take time out to do positive things you enjoy, such as having a bath, reading a magazine or listening to your favourite music
  • Don’t beat yourself up - if you don’t manage to do the things you planned to, don’t be too hard on yourself, or tell yourself you’re a failure. It’s so important to be kind to yourself
Even though these tips can help to make you feel better, people often need professional treatment and therapy to fully overcome their depression. Seeking help can be daunting, but it’s the most important step you can take to reduce your symptoms, and return to the healthy and happy life you deserve.

 

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