How Can I Find Help
If you think you may have depression, start by making an appointment to see your doctor or health care provider. This could be your primary care practitioner or a health provider who specializes in diagnosing and treating mental health conditions. Visit the NIMH Find Help for Mental Illnesses if you are unsure of where to start.
Meet Yourself Where You Are
Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.
The key to navigating depression is to be open, accepting, and loving toward yourself and what youre going through.
Every day with this disorder is different. Its important to take your mental health seriously and accept that where you are right now isnt where youll always be.
What If I Am Not Happy With My Treatment
If you are not happy with your treatment you can:
- talk to your doctor to see if they can suggest changes,
- get an advocate to help you speak your doctor,
- ask for a second opinion if you feel it would help,
- contact Patient Advice and Liaison Service and see whether they can help, or
- make a complaint.
There is more information about these options below.
Advocacy
An advocate is independent from the NHS. They are free to use. They can be useful if you find it difficult to get your views heard.
There are different types of advocates available. Community advocates can support you to get a health professional to listen to your concerns. And help you to get the treatment that you would like. They arent available in all areas.
You can ask an advocate to help you make a complaint. Advocates that do this are called NHS complaints advocates. They are free to use and don t work for the NHS. They re available in all areas.
You can search online to search for a local advocacy service. If you cant find a service you can call our advice service 0808 801 0525 . You can email us too at . We will look for you.
Second opinion
Talk to your doctor about your treatment to see if you can resolve the problem with them first. If you dont agree with their decisions about diagnosis or treatment, you could ask for a second opinion. You are not legally entitled to a second opinion, but your doctor might agree to it if it would help with treatment options.
‘PALS’
Complaints
- Advocacy by clicking here.
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Looking After Someone With Depression
It’s not just the person with depression who’s affected by their illness. The people close to them are also affected.
If you’re caring for someone with depression, your relationship with them and family life in general can become strained. You may feel at a loss as to what to do. Finding a support group and talking to others in a similar situation might help.
If you’re having relationship or marriage difficulties, it might help to contact a relationship counsellor who can talk things through with you and your partner.
Men are less likely to ask for help than women and are also more likely to turn to alcohol or drugs when depressed.
Get A Handle On Your Household Chores
Depression can make it difficult to complete household chores, such as doing the dishes or paying bills.
But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.
Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better.
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How To Fight Depression
Living in the past is a common factor in depression. It can be hard to let go of the things we once loved, or the people we once knew. Memories can create an emotional pull thats difficult to break free from.But combating depression isnt impossible. There are many things you can do to help yourself feel better, and breaking free from your mental chains is one of them. Here are five ways to start:1. Talk to someone
Talking about your feelings is one of the best ways to get over them. Talking to a friend, family member, or therapist can help you open up and let all of your emotions out. It can also be helpful to have someone who will listen without judging you.2. Exercise
Exercising has many benefits, including helping you feel happier and more optimistic. Its also good for your mind and body, which makes it a great way to fight depression. Just make sure you exercise regularly and not just when youre feeling depressed regular exercise is key for overall health and well-being.3. Get plenty of sleep
Sleep is essential for both your physical and mental health. When you dont get enough sleep, it can
What Treatment Should I Be Offered
The National Institute of Health and Care Excellence writes guidance on what treatment doctors should offer you. But your doctor does not have to give you these treatments. And the treatments may not be available in your area.
Different treatments may be available in your area. Your doctor might think these suit your symptoms more than the recommended treatments.
NICE recommend that depression is treated in different steps depending on how severe the condition is for you. The steps are as follows.
Step 1: Everyone who may have depression
Your doctor should offer you:
- an assessment of your symptoms,
- support, such as regular appointments in person or by telephone,
- information on how to deal with your symptoms,
- monitoring of your symptoms and follow-up, and
- referral for further assessment and treatment if needed.
Step 2: Mild to moderate depression
Your doctor may offer you:
- low-intensity interventions, such as self-help guided by the doctor or computerised cognitive behavioural therapy ,
- physical activity programmes,
- group cognitive behavioural therapy ,
- medication if you have a history of moderate or severe depression, or you have had symptoms for a long time, and
- referral for further assessment and treatment if needed.
Step 3: Moderate to severe depression, or mild to moderate depression when other treatments havent worked
Your doctor may suggest:
Step 4: Severe and complex depression or if your life is at risk Your doctor may suggest:
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Try A Simple Daily Routine
Whats the first thing you do in the morning? Consistency can help you stay grounded when youre depressed. Having a few daily activities that are predictable and controllable will reduce your stress. It gives you something to look forward to and depend on, even when your feelings seem out of control.
Here are a few simple habits to consider adding to your daily routine:
- Drink a glass of water each morning, as soon as you wake up.
- Take vitamins or doctor-approved supplements after breakfast each day getting the right nutrients can help you manage your depression.
- Go on a walk every day at 12pm .
- Spend five minutes journaling before you go to sleep each night.
Life After Depression How To Thrive
What makes the difference.
The research found that social support played a major role in achieving full mental health after depression. Having at least one trusted friend quadrupled the likelihood of a full recovery.
Sometimes depression can make people feel as though they are just out of reach and loving someone with depression can be lonely, frustrating, painful and deeply worrying. If youre close to someone with depression, you might feel as though youre not making a difference, but thats what depression does its the dirty little liar that tries to pull the fight out of all of us those who have the illness and those who care who would do anything to make it better for them. What this research is telling us is that being there, as a trusted friend, has the power to make an enormous difference in helping your loved one find the way out of depression.
Formerly depressed adults who had emotionally supportive and close relationships were four times more likely to report complete mental health than those without such relationships. Having at least one trust friend was critical to cultivating complete mental health. Mercedes Bern-Klug, Associate Professor, University of Iowa.
The research also found that hose who fully recovered from depression were more likely to deal with stress through exercise or spirituality.
The surprising factor that makes no difference at all.
What gets in the way of recovery.
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Take Your Diagnosis Seriously Dont Blow It Off Or Downplay It
One of the biggest regrets Hutton had after her diagnosis was pushing it aside as insignificant because of other things she had going on in her life, including the death of a family member and a diagnosis with another illness. I wish I had taken it more seriously, she says.
Independent journalist Greg Harman of San Antonio, Texas, still struggles to make his mental health a priority.
Until all my symptoms sort of collided into one giant mess, forcing me to take my recovery and wellness as the life-or-death matter that it is, I really just drifted with the diagnosis, says Harman, author of After Depression: What an experimental medical treatment taught me about mental illness and recovery I was only able to push my depression to the front of my to-do list when it came close to killing me. It shouldnt take that much for anyone.
Not neglecting your condition also means complying with treatment recommendations, says Moe Gelbart, PhD, a psychologist at the Torrance Memorial Medical Center in Torrance, California. Its quite common for patients to resist taking medication, Dr. Gelbart says. This could be due to side effects, like weight gain and decrease of sexual libido, or just to a sense that if they take medication, they’re admitting something is wrong with them.
Look Forward To Something Every Morning
Purposely scheduling something that you love, even something as small as the smell of coffee, early in the morning can provide one of the small, good moments in your day. Starting your day off happy can lead to a better day, and it can provide motivation to get things done.
College began my coffee addiction, and now its one of my favorite parts of the morning. I really love the smell of coffee in my room as well, so making coffee is often what I look forward to in the mornings.
I also love weightlifting. On the days when I lift, I try to schedule it earlier in the day, so I have something to look forward to early in my day. Waking up is so much easier when you have something to wake up for.
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Assess The Parts Instead Of Generalizing The Whole
Depression can tinge recollections with difficult emotions. You may find yourself focusing on things that are unhelpful or perceived as difficult.
Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was meaningful about the event or day. You can track what you achieved that day, and which activities were enjoyable.
Seeing the weight youre giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were helpful.
Small Steps Big Impact
If a person feels sustained, intense, feelings of sadness or loss of interest in activities, they may have clinical depression. People also refer to this condition as major depressive disorder.
However, there are small steps you can take to help you gain more agency in your life and improve your sense of well-being.
Read on to learn how to incorporate these strategies in a way that makes sense for you.
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How To Live With Depression
Living with depression seems like a bit of an ironic statement. It can feel difficult to continue surviving while depressed, let alone continue living. The whole point of the mental illness is that it takes away your ability to feel pleasure or enjoyment, even in the things you once loved. But, it is possible to keep going.
As someone with depression , I understand how hopeless it can make you feel. There are days where I cannot brush my teeth or shower or eat or respond to texts or even leave my bed. These days convince me that there is no way out of this disease, and theres no point in even trying to find the way out.
But there are also days when I feel amazing. I wake up early, go for a run, eat yummy food, take 30 minute showers because I can, put on makeup, finish my school work, hang out with friends, and end the day happy. These are the days that make me realize that there is a point in trying to find the way out.
There are even moments within my bad days that feel good. Receiving a hug, petting a dog, seeing a funny Tik Tok all of these little moments remind me that even the worst of days end. There is a point in trying to find the way out.
Get Treatment But Dont Limit Your Treatment Options
The most common regret Gelbart hears from patients is that they didn’t seek help sooner.
I wish I hadnt delayed going on medication, Claude says. Stigma played a role in his reluctance to accept his diagnosis, but once he learned of a family history of depression and anxiety, he accepted the need to take medication. I knew it was the right decision a few weeks later when my daughter came to me one day completely out of the blue and said to me, I love the new Daddy.
Yet others, such as Borchard, regret not exploring different options before taking medication.
In hindsight, I wish I had exhausted the holistic ways of treating depression before I grabbed for medication and learned how much other underlying issues were causing depressive symptoms because the side effects of being on medication for so long have really started to compromise my health, she says.
Among other treatment options are psychotherapy, mindfulness meditation, and exercise.
There has been much research on the positive benefits of exercise for depression, with many studies indicating that it’s just as successful as medication, Gelbart notes. Mindfulness and meditation have also shown an effectiveness similar to that of medication, though Gelbart emphasizes that the strongest responses usually include a combination of psychotherapy, medication, and exercise.
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Simple Way To Practice Mindfulness Toward A Purpose
You may want to consider these steps:
- After waking up, sit in a relaxed position. Close your eyes and focus on the sensations of your body.
- Take 3 deep breaths, in through your nose and out through your mouth. Continue breathing in a controlled pattern, focusing on the breath itself.
- Ask yourself what your daily goal is. This doesnt have to be a big goal. It could be to complete 3 daily tasks.
- Affirm what your goal is. Tell yourself: I will do this.
- Stop regularly during your day to take a moment, breathe, and reaffirm your goal.
As you become more familiar with the exercise, try to include bigger goals that relate to the meaning of your life.
Know That Today Isnt Indicative Of Tomorrow
Internal emotions and thoughts can change from day to day. Tracking experiences through journaling or keeping a mood diary can help to remember this.
If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you havent lost tomorrows opportunity to try again.
Give yourself the grace to accept that while some days will be difficult, some days will also be less difficult. Try to look forward to tomorrows fresh start.
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Disruptive Mood Dysregulation Disorder
Disruptive mood dysregulation disorder is a condition that occurs in children and youth ages 6 to 18. It involves a chronic and severe irritability resulting in severe and frequent temper outbursts. The temper outbursts can be verbal or can involve behavior such as physical aggression toward people or property. These outbursts are significantly out of proportion to the situation and are not consistent with the childs developmental age. They must occur frequently and typically in response to frustration. In between the outbursts, the childs mood is persistently irritable or angry most of the day, nearly every day. This mood is noticeable by others, such as parents, teachers, and peers.
In order for a diagnosis of disruptive mood dysregulation disorder to be made, symptoms must be present for at least one year in at least two settings and the condition must begin before age 10. Disruptive mood dysregulation disorder is much more common in males than females. It may occur along with other disorders, including major depressive, attention-deficit/hyperactivity, anxiety, and conduct disorders.
Disruptive mood dysregulation disorder can have a significant impact on the childs ability to function and a significant impact on the family. Chronic, severe irritability and temper outbursts can disrupt family life, make it difficult for the child/youth to make or keep friendships, and cause difficulties at school.
Treatment typically involves and/or medications.
Supporting Your Loved Ones Treatment
One of the most important things you can do to help a friend or relative with depression is to give your unconditional love and support throughout the treatment process. This involves being compassionate and patient, which is not always easy when dealing with the negativity, hostility, and moodiness that go hand in hand with depression.
Provide whatever assistance the person needs . Help your loved one make and keep appointments, research treatment options, and stay on schedule with any treatment prescribed.
Have realistic expectations. It can be frustrating to watch a depressed friend or family member struggle, especially if progress is slow or stalled. Having patience is important. Even with optimal treatment, recovery from depression doesnt happen overnight.
Lead by example. Encourage the person to lead a healthier, mood-boosting lifestyle by doing it yourself: maintain a positive outlook, eat better, avoid alcohol and drugs, exercise, and lean on others for support.
Encourage activity. Invite your loved one to join you in uplifting activities, like going to a funny movie or having dinner at a favorite restaurant. Exercise is especially helpful, so try to get your depressed loved one moving. Going on walks together is one of the easiest options. Be gently and lovingly persistentdont get discouraged or stop asking.
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