Tackling
depression as early as possible may mean that you can address
problems quickly and avoid symptoms becoming worse. There
are various signs to watch out for.
Enjoying
activities
People who are depressed often find that they don't enjoy
activities that they used to enjoy. Not participating in activities
means you miss out on positive experiences. To increase the
amount of activities you enjoy:
• List activities you used to enjoy - include as many
activities as possible.
• Plan activities each day and try to increase the amount
of time available for positive activities.
• After an activity, think about what you enjoyed about
it and talk to others about activities they like.
• Remember that, while you are depressed, you may not
enjoy activities as much. However, try to focus on the positive
and remember that you will enjoy activities more as you recover.
Developing
healthy sleeping patterns
Changes in sleeping patterns are common in people who are
experiencing depression. Not sleeping enough, or sleeping
too much, can make you feel worse. The following tips may
help you to establish healthy sleeping patterns:
• Get up at the same time every morning, regardless of
how tired you feel.
• Avoid sleeping during the day or taking a nap before
bedtime.
• Have no more than four cups of tea and coffee a day,
and don't have a cup after 4 pm.
• If you are awake at night, get out of bed and go to
another room. Try to relax - for example, by reading, listening
to music or doing relaxation exercises.
Think
more positively
Worrying or thinking negatively is common in people with depression.
This affects your ability to focus on getting better and makes
you more vulnerable to unhealthy emotions. To start controlling
worry and reducing negative thinking:
• Write down what you are worried about. Go through each
concern and examine all the possible positive and negative
outcomes.
• Think about how realistic your negative thoughts are.
Explore alternative thoughts and explanations.
• Avoid talking about negative thoughts and feelings.
Try to focus on the positive.
• Keep busy and focused on tasks.
• Think positively. Think about your skills, talents
and achievements. Look at the good things around you. Remember
happy times.
• Write down your thoughts. Identify negative ones and
try to correct them.
• Avoid making major decisions about your life at this
time.
Dealing
with irritability, agitation and fatigue
Irritability, agitation and fatigue are often experienced
by people with depression. These feelings can become worse
because of changes in sleeping patterns and lifestyle. To
help deal with feelings of irritability, agitation and fatigue:
• Tell your friends, family and colleagues what you are
going through and that you may appear to be irritable.
• When you are agitated or irritable, stop and think
about what is causing you to feel this way and how you can
calm down.
• Practise regular relaxation to reduce the impact of
irritating or frustrating situations.
• Talk to people who are supportive.
• Be as active as possible, despite fatigue. Schedule
activities each day, such as exercise, meeting people, outings
or even household chores.
Major
depression requires immediate professional help
In some cases, symptoms of depression are strong and persistent.
Changes in lifestyle and attitude may have no effect. If this
is the case, seek professional help immediately because this
is a serious condition. Immediate medical help may be necessary
when symptoms include:
• Significant sleep disturbance
• Loss of appetite
• Loss of energy
• Feelings of guilt or worthlessness.
