Hello, it’s Dr Beth Colby.
Welcome to my mini version of my ’10 Tips for Self-Help for Depression’.
Firstly, be kind to yourself. Treat yourself as you would a friend.
This is your time to focus on yourself to get better.
Talk to someone you trust. You will feel less alone and you will feel
emotionally supported. Eat healthily. Remember your fruit and vegetables.
Eat 3 meals a day, even if you don’t feel like eating,
and avoid comfort foods. Number 4. Have a healthy sleep pattern.
Go to bed and get up at your usual times. If you can’t sleep, get out of your bed,
do something to relax, and then go back to bed.
Do this as many times as you need to. Don’t sleep during the day.
This will increase your rapid eye movement sleep and decrease your mood.
Get some exercise, even if it is walking around indoors.
If you can go out and have a walk, that would be better too.
Go outside. Get some fresh air. Be among nature or other people.
This will distract you from your own thoughts and feelings.
Keep up a routine for your mealtimes and bed times.
This will help you get through the day and you can add into your day other things
that will help you relax. Write things down. Some people find writing
in the form of a journal helps express their thoughts and feelings;
or write things on a calendar for you to focus on to look forward to.
Avoid harmful substances. Alcohol is a depressant. Caffeine increases
anxiety. And of course avoid recreational drugs.
Try and cut down on tobacco. Finally, keep hopeful.
Things will improve for you.