There can be many symptoms associated with depression such as feeling low, feeling bad about yourself, a lack of motivation to do things, a negative outlook on life etc…

We can take steps to manage our depression by:

Working Out The Pattern

In order to hit your depression as hard as you can, you should first get to know as much as you can about it.  In other words, you have to know your enemy.   Working out the pattern is very important so think long and hard about your answers.  If possible, ask those closest to you for their views.  They may have knowledge which you do not have.

Controlling Your Thoughts

As we have seen, the way you talk to yourself is very important in keeping stress and depression going.  Look at some of these common thoughts found in people who are depressed:

• I’m worthless
• Nothing ever works out
• I hate myself
• I’m messing up my family
• I have no future
• I’m a failure
• Life is so bleak

When you are depressed, these thoughts (or thoughts like them) may be running through your mind a good deal of the time.   You may not even be aware of these thoughts as they may have become like a bad habit.  You may rarely challenge the thoughts.  You just accept them even if no‑one else would believe them about you.

It is no wonder that depression gets a good grip of you if these thoughts are being allowed free rein.  Anyone who felt worthless and who thought they would never feel better would feel depressed too.  So the first job is to see if these thoughts are true and, if not, to challenge them and replace them with more accurate thoughts.

Controlling Your Actions

Depression often makes you stop doing things you did in the past because of lack of energy, lack of enthusiasm, fear etc.  You may now feel that you are not doing anything useful.   You may feel overwhelmed at the prospect of doing things which, in the past, would have been easy to do.  This may now be part of the problem.

Controlling Your Body

Managing the physical signs of stress is a really good way to manage depression, especially if used regularly.

There is growing evidence of the positive effects exercise can have on depression.  It may be that aerobic exercise is particularly good for this.

Aerobic activity refers to any exercise which burns up oxygen so things like dancing, swimming, walking, jogging, and badminton are aerobic exercises.   Stretching and strengthening exercises, on the other hand, are not aerobic. These types of exercise are obviously still good for you but it is specifically aerobic exercise that has been found to be helpful in the management of depression.

Before starting on an exercise course, you should consult your GP who will advise you on what things to try and what level to start at.  Advice and fitness tests are also available at some sports centres.

It is fine if you want to go for walks alone but you should think about joining an exercise group as this would offer social contact as well.  So you would benefit in two ways at the same time.

Could depression be a problem for you?

There are many different ways in which depression can show itself. As well As low mood and not enjoying things the way you used to, there can be problems with sleeping, concentrating, appetite or generally feeling bad about yourself.

This short questionnaire will help assess whether low mood or depression is a problem for you at this time. This only provides part of the picture and does not replace the assessment by a healthcare professional.