Below are some self-help tips you can follow to help you feel better, while waiting to speak to a professional.
- Set aside time to focus on YOU.
- This can include cooking your favourite meal, reading a book, meditation, painting, knitting, looking at old photos, fishing, anything YOU enjoy doing.
Have a routine:
- Get out of bed the same time every day
- Have a bath
- Change your clothes
- Eat breakfast
- Plan your day
Create a daily to do list:
- Start with small tasks like household duties
- This could include making your bed, doing the dishes, shopping for food.
- Assess daily if this worked or not
Keep a journal:
- Write down your emotions and mood daily.
- List things you are grateful for
Connect with loved ones
- Start by a phone call, then a video call and work towards going out with them for lunch or a walk
- Schedule phone calls or video chats
- Join a local church, temple, mosque
- Walk in the yard or in your area.
- Plan an outdoor activities with family or a friend
- Don’t skip breakfast
- Limit intake of sugary food (cokes, sweets, chocolates) to one a day
- Drink lots of water
- Eat at least one fruit or vegetable per day
Regulate your sleep:
- Try to wake up the same time everyday and get 6-8 hours sleep.
Reward your efforts:
- Obtaining your goals should be rewarded or recognised.
- Talk about your depression
- Work towards loving YOURSELF – Be kind to your mind!
- Ask for help
The following document is an example of daily schedule and emotion tracking that can be used.Download self-help tips
Please feel free to contact any of the organisations listed below.
|24hr SADAG||0800 21 22 23 (Free Call)||www.sadag.org|
|24hr Emergency Suicide Helpline||0800 567 567 (Free Call)|
|24hr Cipla Mental Health Helpline||0800 456 789 (Free Call)||www.cipla.co.za/mental-health|
|Dr Reddy’s Help line||0800 21 22 23 (Free Call)|
|Adcock Ingram Depression and Anxiety Helpline||0800 70 80 90 (Free Call)|
|24hr LifeLine||0861 322 322 (Charges Apply)||www.lifelinesa.co.za|
|24hr Akeso Psychiatric Response Unit||0861 435 787 (Charges Apply)||www.akeso.co.za|
Find a Psychologist or Psychiatrist
TAKE THE TEST
The test does not confirm that you are depressed. It helps you understand your feelings.
Please note that the test is for people 18 years and older.Take the Test