Tips for Coping with Depression

• Maintaining or increasing physical activity levels can improve your mood, give a sense of achievement, increase motivation and stimulate the body to produce its own natural anti-depressants.
• Create manageable, realistic goals and reward yourself when you have achieved them. Rather than thinking “I’ll run a marathon”, consider going for 3 or 4 brisk half-hour walks during a week.  Instead of “I’ll write a novel”, begin by journaling, writing short pieces or perhaps join a book group.
• Face whatever problems you have which may be contributing to the depression. For example, if you are worried about money, get good, free financial or debt advice. If you have a niggling medical concern, see your GP straight away.
• Beware of negative thinking; “This will never get any better”, “I’ll never achieve anything”, “No one could ever like me, I’m just a waste of space” are common thoughts when feeling down BUT believing them, not challenging them, perpetuates and intensifies feelings of depression and of helplessness.
• Ask yourself “Am I focusing on the worst case scenario?” or “Is there another way of looking at this situation?”. Beware too of using ‘big’ words; “never”, “always”, or “everything” slotted into a sentence which is negative in nature increases the power of it.
• Avoid using alcohol to change your mood. Choose instead to do something which is life affirming e.g. meet a friend, go for a walk, have a lovely bath and go to bed early with a book, plan a treat etc.
• Focus on what you have achieved and on your strengths and gifts. Write them down and ask friends to support you in talking about all of the positives in your life. Write down all of the enjoyable moments in your day e.g. chatting with a friend, watching a robin, loving the feel of the wind on your face etc.

PLEASE NOTE: These tips may help if you are feeling low in mood or slightly depressed BUT if the feelings of depression are disabling, persistent or getting worse, or if you have thoughts of suicide, contact your GP, your counsellor or therapist, or the Samaritans immediately.