General Tips for Self-Managing Depression

With the distractions and demands of day to day life, it is sometimes easy to overlook our mental and physical health, consequently increasing our vulnerability to depression and other health issues.  The following are general tips to remind you of some of the key ways of managing depression and looking after yourself. 

See your doctor
Make an appointment with your doctor to access appropriate medications, therapies and referrals to other healthcare professionals such as psychologists and psychiatrists.

Learn about your depression
Understanding depression, its causes, effects and treatments will empower you to take control of your recovery.  The internet is a great resource but make sure you rely on credible sources of information and consult your healthcare professional for advice when needed.

Create daily goals
Having daily goals like showering, having breakfast, walking the dog or a small trip out somewhere can keep you moving.  Remember to keep goals realistic, taking into account that the very nature of depression diminishes your motivation.

Be social
When your mood is low, make an effort to see a friend. Although it may be the last thing you feel like doing at that time you may find it will probably elevate your mood than if you were alone at home.

Do the things you like doing
Create a list of activities that have lifted your mood in the past and schedule it into your daily activities.

Carefully consider important life decisions
If you are having a severe depressive episode, try and hold off from making significant life altering decisions regarding work, relationships etc until you believe you are capable of making a balanced decision.

Associate with positive people and avoid people who bring you down
Try and avoid people that bring your mood down. Being with people that make you feel good can be a source of motivation and head you towards recovery.

Identify stressors
Look at your lifestyle and decide whether there are certain stressors that bring on depression.  For example, you may be working too hard or drinking too much alcohol.

Reduce stressors in your life
Evaluate the changes required to reduce the stressors in your life and create a plan that implements these changes.

Learn to relax
Stress can compound your depression by making you feel out of control. It is important to identify and undertake activities that relax and de-stress you. Healthcare professionals will be able to provide further stress-management techniques.

Be kind to others
Depression can turn a person inwards, but acting benevolently and helping someone else can take your mind off yourself while greatly lifting your mood. This could be something simple as helping a family member or something more demanding such as regular volunteering.

Listen to healthcare professionals
Keep in line with your healthcare professional’s treatment plan and allow your treatment to run its course. Some people decide to prematurely stop receiving therapy or taking their medication and this increases the likelihood of their depression returning. If your treatment is not working or you are experiencing unwanted side-effects, it is important to discuss this with your healthcare professional.

Receive help and support
Allow others to help and care for you. Partners, family and friends in particularly may need it more than you do.

Have a healthier lifestyle
Cut back on unhealthy activities like smoking and drinking alcohol. Try to include more exercise in your weekly activity and include healthy foods in your diet.