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.


  • 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.


  • 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.

Public Helplines

NameContact NumberWebsite
24hr SADAG0800 21 22 23 (Free Call)
24hr Emergency Suicide Helpline0800 567 567 (Free Call)
24hr Cipla Mental Health Helpline0800 456 789 (Free Call)
Dr Reddy’s Help line0800 21 22 23 (Free Call)
Adcock Ingram Depression and Anxiety Helpline0800 70 80 90 (Free Call)
24hr LifeLine0861 322 322 (Charges Apply)
24hr Akeso Psychiatric Response Unit0861 435 787 (Charges Apply)

Local Clinics

Find a Psychologist or Psychiatrist

Psychological Society of South
Mental Health South

Student Helplines

ProvinceNameContact Number
GautengUniversity of Witwatersrand0800 111 331
24hr University of Pretoria0800 747 747
University of Johannesburg (UJ)082 054 1137
Tshwane University of Technology0800 687 888
Western CapeUniversity of Cape Town0800 24 25 26
University of the Western Cape0800 222 333
Stellenbosch University010 205 3032 / 082 557 0880
Eastern CapeNelson Mandela University041 504 2511
Rhodes University Psychological Emergency046 603 7070
University of Fort Hare East London Campus040 704 7009
Free StateUniversity of the Free State051 401 2853
KwaZulu-NatalDurban University of Technology031 373 2266
University of KwaZulu-Natal031 260 7425
LimpopoUniversity of Limpopo015 268 2437 / 015 268 2552
North WestNorth West University018 389 2277 / 018 389 2167


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