How can you manage depression?

There are lots of different options to manage depression that may work for different people such as:

Physical activity

Physical exercise is a proven mood lifter as it increases the release of endorphins and other ‘feel good’ chemicals to the brain and body. It does not have to be an organized sport that you do to feel the benefits. Going for a walk, gardening, or taking a bike ride is equally as good. Anything that get your heart rate moderately lifted for about 30 minutes a day will have significant benefits for your physical and mental health.

Anti-depressant medication

For some people, anti-depressant medication can make a real difference to their ability to manage the depression. It is important to note however that depression can be successfully managed without the use of medication. Try to find a doctor you feel comfortable with, who can talk with you over your issues and concerns about the depression and the right medication for you. You have a right to ask your doctor questions about the depression, the medication prescribed and the possible side effects. Some people might worry that if they start using medication that they will be on it for the rest of their lives, however anti-depressant medication can be time limited. In some cases your doctor may refer you to a psychiatrist who can then monitor your mental health and medication.

Counselling

There are many different options available if you want counselling. The Counselling Service at Adelaide University has experienced counsellors who can offer you support. This is a free service. To make an appointment you can phone the service on 8303 5663. You can access a private counsellor or psychologist with no referral. Many are listed in the phone books or you can search for them on-line. If you are on a mental health plan by your doctor you may be eligible for some sessions with a psychologist that can be bulk billed through Medicare. Some of the things a counsellor may do with you in a session include listening non-judgmentally to how you are feeling, discussing with you issues in your life that may be affecting your mental health and well-being, helping you to identify and change unhelpful thought patterns, and offering you practical strategies to help manage the depression. Sometimes depression can have you feeling like ‘what’s the point?’ Taking some time out to reflect on what is important in your life may help you to find motivation to keep going. You may find speaking with a counsellor helpful in this process.

Alternative therapies

These may work for some people to help them relax and release tension. Some popular therapies available include acupuncture, massage therapy, and aromatherapy.

Yoga and meditation

Yoga and meditation can be used to help you relax, tune in to your body and your “inner awareness”, and reduce the effects of stress on your life. The Counselling Service at Adelaide University runs free lunchtime workshops on meditation and yoga practices. Drop in to the centre to pick up a timetable.

Stress reduction/lifestyle changes/self care

Being aware of personal self care needs such as getting enough sleep, avoiding alcohol and other drugs, eating healthily, and taking time for yourself will make a difference to how you feel and cope with daily life pressures. Do things that make you feel good and take time out for yourself. Have a bath, read a good book, watch a funny DVD…

Good supports

It is important to seek out supports in your life and avoid social isolation. You may not feel like socializing or going out with friends when depressed, however isolating yourself will usually make it worse. Create a support network in your life – this could include friends, family, pets, on-line chat groups or social network sites, support groups, sporting clubs, interest/hobby groups, spiritual connections and communities, and professional support (e.g. counselor, GP).

Get creative!

Journaling, drawing, music, mosaics, craft, scrap-booking, painting, singing…

Get informed!

Learn about depression and find out what other people have found helpful.
Usually the best approach is a combination of all of these strategies. Try things out. Little steps combined over time do make a difference. Different strategies may suit different people depending on their personal style. It is important to be gentle on your self and remind yourself that you can reduce the impact of depression on your life.