Need help dealing with depression? Dr Melissa Keogh shares her top tips and advice
1. Breathe
Ten minutes a day of deep abdominal breathing can reduce associated anxiety and promote calmness.
2. Make contact
Make sure you have some form of contact with people every day, particularly those close to you. Aim to interact with eight people a day (even if only via text, email or social media).
3. Plan fun activities
Have something to look forward to each week. Pick up a chalk board and write the activities down to remind you. Put it somewhere you can see it and read over it when you are feeling low.
4. Reason with yourself
Ask yourself: Is this thought 100 per cent true or are there alternative ways of looking at this situation? What’s good about this situation, however small? What is one thing I can do today that will give me pleasure? How would an observer looking in view this situation? Check out the Thought Diary Pro App for CBT (happtic.com).
5. Prepare
Pick up a copy of Bev Aisbett’s Taming the Black Dog and carry it with you on difficult days.
6.Set yourself goals
Do one thing each day that gives you a sense of achievement (even if it’s just tidying a top drawer).
7. Exercise
Keep active where possible and keep moving. Many people report that exercise is one of the most helpful treatments for their depression.
8. Consult an expert
Talk to your GP about consulting a therapist in your area or check out the Australian Psychological Society’s ‘Find a Psychologist’ service at psychology.org.au.
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If you have signs of depression or feel suicidal (whether it’s affected by changes in seasons or not), see your GP or call Beyond Blue: 1300 22 4636
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