- Visit your G.P and Counsellor. It can sometimes be hard to pull yourself out of the ‘dark hole’ and there is support there, it WILL
- Become aware and education myself on the symptoms, potential causes, my thinking habits and find ways to help myself. Separate yourself from the depression, it is not you as a person it is a condition.
- Build routine and structure to your day. Very important to build a routine when you are struggling with depression and low mood.
- Sleep: It is important to keep your sleep patterns to 8 hours, get out of bed in the morning at a set time, get up and about even if you are tired, if you need to you can go back to bed later in the day. If you cannot sleep, do not stay up and alone late into the night, read, listen to music etc., in bed until you fall asleep. The mind usually does not go to the best places at this time of night.
- Eat – even if not hungry eat small portions 5 / 6 times a day, eat healthily and wholesome meals, avoid processed and artificial foods. Follow an Anti – Inflammatory Diet.
- Exercise – take baby steps even if you don’t feel like it, get out for at least 20 mins a day of walking in the air / get outside.
- Most people find it helpful to write & journal their thoughts and emotions, to allow expressing themselves and how they are feeling.
- Find five small activities that make me feel better , make me feel a bit productive and lifts the mood even if it is for a short while during the day. For example having a shower, putting on my favourite outfit, watch my favourite program, read for a while, listen to music, potter in the garden, clear out the wardrobe, meet a friend etc.
- Work though my life situations that I need to change with a counsellor or a trusted friend/family member.
- Unhelpful thinking and habits & behaviours – work though with my counsellor.
- Keep reminding myself that this is just temporary distress/state and it will pass with time, but I need to work at it myself and with the support of others.
