There are a number of things you can do for yourself which can help you cope with mild episodes of depression, or reduce your risk of becoming seriously depressed.
Social Support
Having someone to turn to for support is very important when coping with difficulties. Some people build up a strong network of friends and relatives whom they can talk to, but others may become isolated, particularly if they have no employment or other activity outside the home. People who are already depressed usually find it very difficult to be sociable, and this can make them feel worse. So having someone to support you in a crisis or when things are difficult can reduce your risk of becoming depressed.
Activity & Exercise
If you are physically active or take regular exercise you may benefit from changes in your brain chemicals which affect mood, and from the feeling that you are actively doing something to improve your life. Exercise and activity can also bring important social contact if you are isolated. Outdoor activity seems to be particularly important in staving off depression for older men.
However if you don’t enjoy exercise it is unlikely to help!
Diet
A healthy diet is important in reducing the risk of depression. In particular, drinking too much alcohol or taking drugs will make you feel worse in the long-term. Some recent research has suggested that people who are depressed or have bipolar disorder may benefit from eating more oily fish, such as sardines, or from taking fish oil supplements, alongside their prescribed medication. However further research into this is needed.
Complementary therapies
Many people are interested in using complementary therapies to relieve depression. There is evidence that the herbal medicine known as St John’s Wort (Hypericum perforatum) can help many people with mild to moderate depression.
However, we do not yet know whether it is effective in treating more severe depression. Before taking St John’s Wort check with your doctor or pharmacist especially if you are taking other kinds of medication, for example for heart disease, epilepsy, asthma, or migraine, as St John’s Wort may effect how these drugs work. Relaxation techniques, aromatherapy, massage, and acupuncture, may also help people cope when they are feeling low. If you are trying a complementary therapy as well as receiving medical treatment you should inform your doctor so that the effects can be monitored.
Taking Control
One aspect of depression is the feeling that, whatever you do, you cannot improve your situation. An important step is to find situations or activities where you can feel that you have some control over your life instead of feeling hopeless. Setting yourself small manageable goals can give you a sense of achievement and make you feel better. Older people in particular may feel that they are no longer valued as employees or needed as parents. Helping other people – for example through voluntary work – is one good way of feeling useful and valued.
Self-help techniques
There are a number of self-help books, guides, and software programmes which can help you to learn ways of coping with mild to moderate episodes of depression.
Some of these are listed at the end of this site. Bear in mind that although many people have found these helpful, everybody is different! If you do not find them helpful, or if your depression is more severe, you should ask for more specialist help. Some people find it very helpful to talk to others who have been through similar experiences. Some of the organisations listed at the end of the site can put you in contact with other people, individually or in groups.