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12 Tips to Beat Depression and Improve your Mental Health

12 Tips to Beat Depression and Improve your Mental Health

If you’re clinically depressed, you can’t cure yourself without help from others and drugs. I didn’t. And in fact I don’t think you can be cured of depression: I’m not.

At the moment depression is a life sentence without a cure; the best we can do is keep it in abeyance for as long as we can, and if we’re very fortunate, that might be for the rest of our lives. But there are many things we can do to help ourselves, and here are some of the things that helped me. Everyone will find them helpful; if you’re not suffering from depression, then maybe these will help you to live a better life.

1. Drugs

If you are really depressed, and if it has been going on for some time, you almost certainly need medication, and you have to see a medical practitioner to get it. In the UK that means your GP or a psychiatrist, who then writes to your GP. They will almost certainly start you off with an SSRI (selective serotonin re-uptake inhibitor, such as Prozac). There are many anti-depressants out there, and they work in slightly different (and mysterious) ways. They take time – weeks, even months – to take effect, so don’t be too dismayed if nothing has happened the next day.

You should hopefully start to see an improvement within a few weeks. If the first one doesn’t work, then you will need to try another. It’s preferable that you have someone to monitor your mental state and behaviour, because you are often not the best person to judge if you are getting any better.

Different drugs have different side effects on different people, and if you find yours unbearable, again you should discuss changing drugs with your medical advisor. There are alternatives you can get without prescriptions (e.g. St John’s Wort) but see below for warnings. After many years and changes of medication, I have settled on Duloxetine (Cymbalta) for depression and Quetiapine for anxiety.

2. Other people

You cannot fight severe depression alone. You hopefully have already seen your doctor, but probably should be seeing a psychiatrist as well.

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I have tried different sorts of clinical psychology and therapy, and have eventually found a cognitive-based therapy system that looks at your childhood, attitudes, and relationships to be a revelation. Different things though seem to work for different people. You will need your friends too and you need to be open with them that you are depressed. Fight that stigma!

3. Changes

There are many changes I have made that I think have contributed to my shift towards wellness. The biggest is to do with “work” – for want a better name: that thing that someone else pays you to spend your time doing. In the first instance you might need a period of time off work – look into your sick leave entitlement, and do contact your Human Resources department. People with long-term mental health problems have rights, and you cannot be discriminated against just because you’re ill.

I took a long hard look at my academic job and decided I had had enough. There are many things I liked about it, but an increasing number of things I no longer enjoyed and that seemed to me to be pointless. On the other hand, I love writing and journalism, so I decided to “retire” and become a full-time writer. It’s a financial risk, and it might not work out. I might be poor for the rest of my life. But at least I feel that I am in control, and doing only what I think is worthwhile. You might say I’m lucky being able to do this, but what is your health worth? What big changes can you afford to make? Are the big house and fast car really worth what you’re having to endure? And big changes don’t apply just to work either: is that toxic relationship really worth staying in?

4. Exercise

I think you have to be starting to get well to make some of these changes, or at least not in the pits, but I decided I had to lose weight and get fit. I, like many depressed people, am pretty useless at self-discipline. So I joined a gym and signed up with a personal trainer. It’s one of the best calls I’ve ever made.

I’ve lost over 30 pounds so far and my weight is still going down. I feel so much better; I have more energy and after each exercise session my mood is lifted. There’s plenty of evidence for the positive effects of exercise, so get to it.

5. Light and air

Many of us who are depressed really benefit from more light. I try and maximise my exposure to sunshine, even sitting outside when it’s sunny but in the cold depths of winter.

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I have a light box that I use even in summer when it’s dull. I try and get as much fresh air and to get outside as much as I can even when I’m busy working at home.

6. Diet

I have tried many diets, and I find the science complicated, confusing, and contradictory. One certainty is that you have to cut sugar and refined, processed food right out of your diet. I have also greatly decreased the amount of carbohydrates I consume.

My breakfast will be something like prawns, berries, another piece of fruit, and nuts; my lunch fish, sweet potato, and homemade baked beans; dinner lean white meat or fish, lots of vegetables, and nuts. It’s a bit boring and expensive, as I don’t like spending large amounts of time cooking for myself. I also take good quality fish oil supplements. I have cut back on the amount of wine I drink but still find some each evening calms me down; it’s a fairly harmless self-medication in moderation.

There are supplements that might lift mood (I take methyl folate, sAME and vitamins B12 and D for this purpose) but these are no substitution for medication. It’s worth doing some research and seeking advice if in doubt: there’s evidence that St John’s Wort shouldn’t be combined with SSRIs.

7. Mindfulness and meditation

I find meditation difficult – sometimes it hurts my mind too much to sit still with nothing but my thoughts, even for as little as ten minutes – but I try. And I do gain a great deal from being mindful – trying to live in the moment and be present.

The evidence suggests that mindfulness training might be as effective as medication. There are many good books and resources on mindfulness training, so give it a try.

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8. Thoughts

I have tried to change my cognitive structure – saying “I am not my illness”, working out what the really important things are in my life and changing those things, trying to be honest with myself, and trying to be kind.

I try and push obsessive thoughts away, “kindly, but firmly.” I accept responsibility for things I do wrong and acknowledge the role of others when things go well. Or rather at least I am trying to do these things!

9. Routine

What is the best routine for doing creative work of any sort? A routine is essential if you are or have been depressed.

It’s boring and others might mock you for it, but you’re the one that’s ill or have been ill. It took me a lot of experimenting to find the perfect routine.

10. Sleep

My problem, with my medication, is staying awake at night and waking up in the morning. However, I used to have terrible trouble getting to sleep.

The most important thing is to choose regular times and stick to them, come what may. I have a particular problem with waking in the morning, so I set my alarm for 7.15 and get up at 7.25. Occasionally I really struggle, but I will always be out of bed by 7.55 am. Never sleep in and never have a late night.

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11. Gratitude diary

Keep a gratitude diary – somewhere towards the end of each day, you list three things that day for which you’re grateful, no matter how small.

12. Things change

And in my most desperate days, I remember that time passes. It has always got better in the past and will do in the future.

It’s important to do the things you have decided help you, particularly if you feel yourself becoming ill again. If you’re getting a bit down and start skipping your exercise, you’re going to be in trouble. So write out a list and tick the things off every day. Good luck with the fight.

Featured photo credit: Trevor Harley via trevorharley.com

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

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