Some of the positive steps I can commence TODAY

One step, a day at a time.

Along with seeking treatment to manage depression there are a number of things you can do that may help when you are feeling depressed. Some of these include:

1.      Eat well – be active - Even though you might not feel like it, exercising and eating well can help when you are feeling down.  

 2.    Exercise – helps stimulate hormones, such as endorphins, which help you feel better about yourself and your life.  If you haven’t done a lot of exercise before, it might be a good idea to start doing something small a couple of times each week.  For example, a 15 minute walk.

3.    Get out into nature – Evidence shows that when you have some sort of contact with nature (such as pets, plants, gardens or parks) your mood improves and you feel less stressed. Even just going for a walk in the park may help.

4.    Write down your feelings - or keep a journal. This can be a great way of understanding your emotions and/in a specific situation. It can also help you think about alternative solutions to problems.

 5.    Set some small goals - Sometimes people set goals which are almost unachievable and then feel even worse when they cannot reach them. Try to set goals that are achievable for you, even if it’s on a day by day, or hour by hour, basis. And remember to reward yourself when you get there.

 6.    Take time out to relax – It is a good idea to try and take a bit of each day to do something you enjoy. When you feel down it may be hard to be social or motivate yourself to do things. What do you enjoy?  Make a list of all the things you enjoy doing and then plan to do something from this list each day.

 7.    Talk to someone - Although it may seem hard, sharing how you feel and hanging out with someone you trust can help you get through the hard times. Other people may help you see alternative ways of solving or thinking about a problem.  If you are having difficulty speaking about what you’re going through, you might start with sentences such as  ’Right now, I’m feeling…’, ‘I think it started when…’, ‘I’ve been feeling this for…’, ‘My sleep has been…’, ‘Lately school/work/uni has been…’.

 8.    Support groups – As well as family and friends, support groups can be a place to share experiences and inspiration with others going through similar times. Contact your local community health centre for details of support groups in your area.  Alternatively, there are many different support groups online

 9.    Ring a crisis line - If you feel you are having difficulty talking to people you know, phone a crisis line. Kids Helpline (1800 55 1800 free call from landline) or Lifeline (13 11 14 – cost of local call from landline) are both anonymous, 24hr help lines (the number doesn’t show up on your phone bill).

 10.  Go easy on drugs and alcohol – Try not to use drugs or alcohol in the hope of feeling better. The feeling from these is usually temporary, the after effects often make the problem worse.

 11.  Breathe – take some slow, deep breaths to relax the body to calm you down and to help you focus.

 12.  Positive thoughts – your outlook can influence the way you see things e.g. cup half empty, cup half full.  With practice, you can learn to think like an optimist.