Depression effects 1 in 4 of us at any one time. The intensity and feelings associated with depression can vary considerably from person to person from mild to severe. If depression has been diagnosed, recovery can be slow and debilitating; however recovery can be accelerated by working with proven techniques and will give a sense of control over the diagnosis. Outlined below is a guide as to how to help recovery at any stage or intensity.
- Establish structure and routine for the day. Goal setting is important to continue to feel a sense of worth and achievement. Make sure goals start off small and are achievable. This is can built upon on a daily basis. Writing down plans or goals for the day, can be ‘ticked off’ once achieved. In addition, engaging in a task with help distract away from any negative or unwanted thoughts. This will also help to improve motivation and concentration.
- Establish a good sleep pattern. Sleep deprivation can be torture and will have a negative impact on mood. Go to bed and get up at the same time daily. Avoid sleeping during the day as this will prevent sleeping well at night. Avoid caffeinated drinks and smoking before bed. Getting a good night’s sleep is key to the body healing both physically and mentally.
- Eat a healthy and balanced diet and ensure you are drinking a minimum of 2 litres of water a day. Food affects both mood and physical health. For those with a loss of appetite, eat small amounts of food regularly. A copy of ‘What to Eat when you have Poor Appetite and Weight Loss’ is available through FCH&C. Eating well will prevent confusion, dehydration, delirium and will promote wound healing. For those who are binge eating, try changing the type of foods eaten to more healthy options.
- Avoid alcohol: alcohol is a depressant and will lower mood further. Abstaining from alcohol will help to lift mood. (see cautions)
- Try and get out and about. A change of scenery and fresh air will help to lift spirits. Take time to pause and reconnect with nature, sights, sounds and smells. This will also help feeling more connected with yourself and the world around you.
- Focus on achievements at the end of the day, no matter how small. Writing down achievements will help to reflect on progress being made and will boost confidence. It will also help to reduce negative thinking which lowers the mood.
- Reconnect with friends and family. They can be a great source of support particularly during difficult times. If you don’t feel like going out, make contact by phone or email. This will give a distraction from your own thoughts and help you to think about different things. Join a group or a club; this will have additional benefits in creating new friends and finding additional support.
- Talk to someone you can trust. Most people begin to feel better when they talk about how they are feeling. Use this time to plan how to make changes in your life to improve your current outlook and not just dwell on the negative.
- If antidepressants have been prescribed, make sure this medication is taken daily and as prescribed. Anti-depressants take between 4-6 weeks to build up to a therapeutic level where the positive benefits of the medication are seen. Medication should be taken for 6 months once recovery has been established to avoid relapse. (see cautions)
- Use your time well during the day. For those who have time on their hands, think about doing a crossword, word search, colouring or reading. If concentration is reduced this will help to improve this by dipping in and out of these activities.
- Challenge negative thoughts by looking at the evidence you have to support any negative thoughts. When feeling low it is easy to see the worst in things which may not necessarily be true at the time.
- Engage in a therapy! CBT is recognised as the first line treatment for depression. For those who are not under the mental health services, self-referral can be made to:
Mind Matters, telephone: 0300 330 5450 OR
Think Action, telephone: 0300 012 0012
These services will offer an assessment and will make recommendations and treatment options following this. Do not engage in two different therapies at the same time.
- In addition to therapy, the Crisis Line is available evenings, weekends and bank holidays to discuss any concerns you may have. Tel: 0300 456 8342.
- The Safe Haven is available to drop into in the evenings from 6pm -11pm including weekends and bank holidays to discuss any concerns in person. Their address is: Wingfield Resource Centre, St Annes Drive, Redhill.
- Recovery takes time and a lot of hard work! Don’t give up trying, every day is a new day and with time it will get easier!
Cautions
Alcohol Use: This information is not designed for those who are alcohol dependent. If you are alcohol dependent it is important that you do not stop drinking abruptly as this can have serious consequences on your physical health. Contact I-Access on 0300 222 5932 to discuss any concerns you may have.
Medication: If you have been prescribed anti-depressants and your symptoms become worse contact your GP immediately. Do not abruptly stop taking your medication as you will experience withdrawal symptoms unless advised to do so by a medical professional.
This support plan is intended only for those with a diagnosis of depression WITHOUT thoughts or plans of deliberate self-harm or suicide. In cases of increased risk call your GP. In emergency call 999 or 111.