Self Help

An element of self-help is vital in the recovery process. Unfortunately, most people when they are depressed find that they lack energy and motivation and stop doing many of the things that they used to enjoy. They are understandably reluctant to try new things and may avoid family and friends or social situations, where they feel uncomfortable. This behaviour can lead to feelings of isolation, loneliness and hopelessness, which can prolong and intensify the symptoms of the illness.

Although it is appropriate for someone whose depression is acute to rest and take time out to recuperate from the most severe effects of the illness, there is considerable evidence to show that a gradual increase in activity at the right time can have a positive effect, greatly speeding up the recovery process and helping to prevent relapse.

Self-Help Tips

• Seek help early. Although this seems obvious it is worth repeating. The earlier the illness is diagnosed the sooner it can be treated. Remember to take any prescribed medication as advised by your doctor. Non compliance is a major factor in prolonging and worsening the symptoms of the illness.

• Learn all about the illness- this will help you understand and come to terms with you own illness. It may also help you get maximum benefit from treatment. You can do this in a number of ways e.g. by visiting appropriate sites on the internet, by reading books (see Aware Defeat Depression suggested reading list) and by attending our public talks.

• Talk about your illness to people who understand such as family and friends. Aware Defeat Depression self-help support groups provide the opportunity to meet with other people who have personal experience of the illness.

• Re-examine your lifestyle and try to achieve a good balance between your work, school or college, your time for activities and your personal time for relaxation and rest.

• Keep as active as possible. Recent research has indicated the huge benefits of exercise for those people with mild to moderate depression. You don’t have to be an athlete – a brisk 30 minute walk in the fresh air 3 or 4 times a week is enough. Alternatively you can simply build in physical activity to your everyday life e.g. by taking the stairs instead of the lift, by gardening or washing the car.

• Tackle the cause of your illness, if you think you know what has brought it on. It can help to write down the problem and think of things you can do to bring about an improvement. Don’t be afraid to seek help and don’t be discouraged if you have setbacks.

• Avoid alcohol and non-prescribed drugs. Although they may alleviate some of the symptoms in the short term, in the longer term these substances may make your depression much worse.

• Avoid excess caffeine. Too much tea, coffee and other caffeine rich drinks such as coke and red bull can increase anxiety symptoms or boost your energy for a short while after which you may feel more depressed.

• Try to keep to a regular routine by going to bed at approximately the same time each evening and rising at the same time each morning. Plan a few activities each day and try to avoid napping as this will only exacerbate sleep problems.

• Eat a good balanced diet which is important for your physical and mental well-being. Try to avoid sugary foods which give an instant energy boost but may make you feel worse as their effect wears off.

• Give yourself a treat. Things such as a holiday, a trip to the beach or even a visit to the local cinema with a friend, can give you something to focus on and make you feel better.

• Take up a new hobby or start attending a night class. Again this can give you something to focus on and exercise your brain without being under any pressure.

• Try massage, yoga or other complementary therapies such as reiki or reflexology. These can help you relax and reduce stress.

Whilst you may find all or some of the above helpful, remember don’t try to make too many changes in your life too soon. Make small changes – see what works for you and remember that everyone’s depression is different and your path to recovery will also be individual to you. Try not to make major decisions when you are depressed e.g. changing job or moving house as the stress may have a negative effect. Depression will make us look on the negative side of things and so our thinking and decision making can be faulty at these times.

Remember – you will recover eventually and may come out of it stronger and better able to cope with life’s problems.

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