Depression: one size does not fit all

It is widely accepted that a “one size fits all” approach to depression does not work. Depression looks different for everyone, and what helps one person may not help another.

Talking therapies such as Cognitive Behavioural Therapy (CBT) and antidepressants are the most common treatments, and a GP is the best place to start, especially if your depression feels moderate or severe.

Alongside that, there are many things people find helpful. Everyone is unique, so it is worth finding out what works for you, in your current situation and circumstances.

Listed below are a number of ways you can improve your mental health.

Complementary Therapies

Complementary therapies are ones you can use alongside conventional treatment, and they typically take a more holistic approach to physical and mental wellbeing. They are generally not available through the NHS, but some people try them while on a waiting list, or because they want something different.

Art and other creative therapies such as music and drama therapy provide a safe environment for people to engage in a relaxing activity whilst addressing their struggles without actually talking about them.

Many people say yoga and Tai Chi help both body and mind.

Other complementary therapies include aromatherapy, hypnotherapy, reflexology and reiki.

Mindfulness and meditation

Mindfulness and meditation have gained widespread popularity in recent years for good reason. It trains you to be more self-aware and focus on the present instead of worrying about the past or future. Many people say it helps them feel less stressed and steadier. You can learn more about mindfulness in general on the NHS page, courses through MIND Charity or simply search “guided mindfulness meditation” on Youtube.

Mood diary

Recording your mood in a diary (physical or digital) is a great way of tracking changes in how you feel as our memory and perception are easily distorted. It is also very useful in noticing triggers to feeling worse or situations that make you feel better. Incorporating this into your mental health journey will make it easier for you to figure out what is working and what is not.

Physical Health

The mind-body connection is very powerful and each one directly impacts the other.

Eat a balanced diet with plenty of fruit and vegetables.

Fix your sleep with proper sleep hygiene.

Physical activity: Many people find regular exercise lifts their mood. Even a simple 30-minute walk every day can help.

Avoid recreational drugs and excessive alcohol: many people self-medicate with recreational drugs and alcohol which provides immediate and short-term relief; however, this is usually an unhealthy coping mechanism that can be harmful physically and psychologically in the long run.

Activity

Besides physical activity, other forms of activity can be very helpful in redirecting your thoughts, boosting your self-esteem and at the same time connecting with others.

Try joining a group of an existing hobby of yours, or perhaps something you’ve always wanted to try. Changing your routine in this way can boost your mood and break negative patterns of thinking or behaving.

Try volunteering. A review of evidence by Exeter Medical School linked volunteering with better wellbeing. Taking positive action and helping others provides a sense of achievement, increases self-esteem and can even change your perspective of yourself and your life.

Relationships

There is a school of thought that psychological symptoms are caused and affected by relationship difficulties such as grief, interpersonal disputes or deficits (inadequate or unsustaining relationships) and role transitions. Interpersonal therapy, which is available through the NHS, is a form of psychotherapy based on this principle. Your GP can tell you more.

If formal therapy isn’t for you, try improving your relationships around you and you may find your mood lifting. Spend time with friends and family, practice open communication, do not be afraid to admit when you need help and know when to cut toxic relationships from your life.

If you want to improve your wellbeing, try the suggestions in this article alongside any care you are receiving. You may discover that certain things work better than others. The trick is to keep an open mind, be patient (you may not feel a difference immediately), and not try too many things at once. Every small change can add up. If you are struggling, please speak to your GP.