Helping yourself, or self-help, is a great place to start. It involves figuring out what changes you can make in your own life to help improve your mood. It’s all about what YOU can do for YOU.
On this page there some tips to get you going. You may also find some of the pages in the Life section helpful.
The value of self-help is that you don't need to rely on other people. You get to take charge of your situation and be in control of what you do:
Your choice
As Alistair told us:
"... self-help is about being proactive and finding out what there is available to help me. I see a psychologist and take antidepressants but for me, this is not enough - I need more if I am to get in control of my depression"
Talking about how you feel is one of the best things you can do if you are concerned about your low mood or anxiety. A problem shared is a problem halved – talking can really help you feel less alone with your problems.
It's not always easy. A lot of people find it hard, particularly when they are talking about how they feel.
If you feel you can’t talk to friends or family, then there are plenty of other options. You could talk to your GP or contact a helpline. Or visit our community section and chat to others on this website.
Art, music, poetry, stories, photography... doing something creative can help you express your emotions and feel better. You don’t have to be Jay-Z or Leonardo Da Vinci – it’s about finding something that works for you.
You can check out other people’s art and creative work and add your own in the community section.
People who exercise tend to feel happier and more satisfied with their lives than those who are inactive. It also can improve depression and keep it away once you’re feeling better. Read our page on exercise to find out more.
Reading inspirational or self-help books is a useful way of finding out more about low mood and anxiety and how to deal with emotional problems.
Self-help books range from personal accounts of living with mental health problems to more structured course workbooks where you practice techniques.
There are book reviews on the Action on Depression website to get you started.
Guided self-help involves working through a self-help book, CD or computer program either on your own or with a therapist or self-help coach. It is often, but not always, based on Cognitive Behaviour Therapy (CBT).
Your GP may prescribe guided self-help. You can also access free online guided self-help on this website.
It can be tough to convince yourself to get out of the house and do it, but planning activities that you enjoy will help you keep up a regular routine and contact with other people.
Don’t be too adventurous – plan things that are manageable for you and increase them slowly over time.
A lot of people with depression are very hard on themselves. You may feel you deserve it, but ask yourself would you treat someone else that way?
Try and treat yourself as you would treat a friend. When you have that internal voice nagging on at you and telling you you’re no good, think about what you would say to a friend in that situation.
Recognise your own successes. It can be easy to compare yourself with your friends and feel that what you are doing isn't worth anything, if they are doing a lot.
However if you are affected by depression, everything is much harder and any achievement, no matter how big or small, is worth celebrating.
It’s common to have sleeping difficulties in depression. Not sleeping can make everything feel worse but you can improve your sleep. Read our page on sleep to find out more.
Here's how other people help themselves
"Knowing that I have someone nice to talk to has made such a difference."
"Playing snooker is a great way to improve my mood. It's very relaxing, you have to concentrate so hard on what you are doing and it really clears your mind of worries, at least for a few hours..."
"I go to the golf driving range and smash balls about to get rid of my stress and tension."
"I relax by going for a facial, making that time for me is so important – recharging my batteries."
Share yours in the community section.
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