Depression Explained
By: Claire Leveson
Tags: Depression, Life Lessons, Mental Health, Mental Illness, Psychology

Keep climbing: the view from the top is always worth the effort. Photo by Samantha Sophia on Unsplash

What to do about depression

As I write this, I’m aware that everyone’s circumstances and means are different. So while some people may be able to afford private therapy or even inpatient healthcare (and I’m one of these people), these are by no means an option for everyone. But happily (!) in my experience the most effective remedies for depression are affordable or even free. Here they are:

1) Hang tight

All of the books, studies and doctors agree: depression does not last forever. When you’re in it, it feels like there’s no end in sight — no matter how many people try to reassure you otherwise. But once you’re out of it, the experience gradually recedes into a distant nightmare. It takes immense personal strength to find the will to keep pushing through it, day by day. But like climbing any strenuous mountain, the view from the top is worth the effort. You’ve just got to keep focusing on putting one step in front of the other. The world will keep on turning and everything will be waiting for you to rebuild on the other side, when you’re ready. I know all this because I’ve been there, many times.

2) Find some sort of purpose

If you’re unable to carry out your normal work, find something you can do — and make yourself do it. You will feel better for it. I was lucky because I found staying at home unbearable anyway — some people can’t bear to get out of bed, but it’s worth it. The best thing I found to do was volunteering in a charity shop / thrift store, which are busy during the day so offer contact with people, but where the tasks are sufficiently menial, and the atmosphere positive (this last bit is important). You could also do a short course in something you’ve not done before that doesn’t require cognitive ability (eg pottery).

3) Force yourself to exercise

Exercise produces endorphins, which make you feel good: it’s as simple as that. Unfortunately, exercise may be one of the last things you feel like doing if you’re depressed. So it’s just another one of those things you need to force yourself to do, even if it’s just a walk (preferably somewhere green). But the best thing you can do is get your heart rate going, as regularly as possible — you’ll notice the difference immediately.

4) Get therapy if possible

But at the right time and with the right person. They say that therapy like CBT (cognitive behavioural therapy) is less effective when you’re in a full-blown depressive episode — but even then it’s still good to have the supportive ear of a therapist you connect with and respect. It’s particularly helpful when you’re recovering and looking to make changes to prevent depression happening again. If you can’t afford private therapy, see if there’s any online or free therapy you can do (eg through the NHS in the UK, or a charity).

5) Improve your sleep

Bedtime was my favourite time when I was depressed — the chance for some respite and escape from the world for a few hours. But sleep disturbance is a key feature of depressive episodes, so do everything you can to help aid it. I listened to sleep hypnosis and meditations on youtube to get off to sleep and found them comforting and helpful.

6) Consider medication

This is a difficult one. I’ve taken many different antidepressants over the past few years — enough to strongly recommend proceeding with caution. They can be very effective (after starting on one particular drug, I felt almost fully better within three days) but also dangerous (I believe that same drug tipped me into a manic episode a few months later). Other side-effects are common and grim, including the inability to go to the toilet, sexual dysfunction and much else besides. It’s a personal choice — one which is easy to make when you’re feeling desperate in depression, and one which can help give you a boost out of it. But it’s not a solution to be pursued in isolation of making the other changes listed here. And if you do take medication, make sure you’re monitored and supervised by a doctor, and taper off slowly when you want to stop.

7) Look after your gut

It’s recently come to light that gut health and mental health are closely linked. So if you are feeling depressed, look into probiotics, glutamine or other health supplements that may make a big difference in helping you to feel better.

8) Cling on to whatever — and whoever — makes you feel good

Wherever you find enjoyment when you’re depressed, pursue and savour it. Spend time with friends and family who love you without judgement. They will carry you through this. Sit in companionable silence watching escapist films. Don’t beat yourself up about eating chocolate or smoking cigarettes. In my view, it’s such a miserable time you deserve any precious small relief!