Get help

Depression can be successfully treated by a health care professional.

There are different types of treatment available for depression.

It is important if you have received a medium of high -risk result on the test that you speak to a healthcare professional about the best treatment option for YOU.

Remember this is a journey and small steps are needed.

Don’t be hard on yourself.

Some days will be harder than others.

Below are some self-help tips you can follow to help you feel better, while waiting to speak to a professional.

Me-time:

• 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

Get active:

• Walk in the yard or in your area.
• Plan an outdoor activities with family or a friend

Eat healthier:

• 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.

Acceptance:

• 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.