Alternatives

Try lots of things!

Many little things contribute to reinforcing the depression habit spiral and it makes sense therefore that many little things will contribute to reversing that spiral. It isn't likely that just one form of help will be the "cure". The following are offered as ideas for consideration, not endorsements. It is best to undertake alternatives as part of an agreed programme supported by a healthcare professional.

Other face-to-face help

A variety of professionals may be able to offer expertise which helps to address aspects of the depression habit spiral.

• Exercise programmes

  Some university health centres and counselling services work with the university sports centre staff to offer tailored exercise programmes for depression. Exercise programmes are recommended as an initial treatment for depression by the NHS guidelines*. Trained sports centre staff should also be able to help you plan an appropriate exercise programme if you approach them independently.

• Aromatherapy and massage

  Massage referrals are offered by some innovative university counselling services. Massage can be very beneficial to aid stress management and relaxation, as well as breaking the isolation of depression in a very direct hands-on way.

• Nutritionists

  You could ask your doctor for a referral to a nutritionist. A trained nutritionist should be able to give detailed advice about food and mood links. You could also get help with working out an eating plan that suits you and your budget.

• Support groups

  A support group consists of people with similar experiences who meet regularly to support each other. Some may be facilitated by healthcare professionals, or by support group members who have received training. Though support groups can be tremendously beneficial, be aware of the limitations of any support group without professional facilitation. A support group should not be seen as a source of professional therapy.

• Other alternative practitioners

  There is a very wide variety of alternative therapists. Always check the credentials, training and professional standing of any alternative therapist you consult. Bona fide practitioners will be only too happy to discuss this with you. Try to get personal recommendations or referrals if possible.

Internet-based help

As you are consulting this information and resources website, you may feel comfortable accessing other forms of internet-based help.

• Email counselling

  Some university counselling services offer email counselling. Look at the page on what counsellors offer for details of what counselling is. Email counselling is a modified form of face-to-face counselling which has the benefit that you can write to the counsellor in your own time. Some people like the anonymity and flexibility of email counselling, but others miss the personal contact.

• Online diaries

  Writing down your thoughts and feelings can be very therapeutic. An online diary ("blog") can be kept anonymously and offers some interactivity in addition to the opportunity to 'let off steam'. Although readers of your online diary can be a great source of support and advice, you may also receive hurtful and unhelpful comments so will need to be prepared to ignore these.

• Websites offering personal help

  Get Connected and the Samaritans are websites offering anonymous, individual contact and support in finding appropriate help. See full descriptions and other website recommendations on the other useful websites page. MoodGYM is a simple online guided cognitive behaviour therapy programme. See going to the mood gym for more details.

• Message boards

  In general, message boards can be a great source of help and community, as long as you are prepared to ignore the possible unhelpful or nasty comments as well.

Alternative remedies

Remember that just because something is "natural" does not mean that it doesn't have the potential for harm. Even vitamin supplements can be overdosed.

• St John's Wort

  NHS guidelines recognise that there is evidence for the effectiveness of St John's Wort as an anti-depressant for mild or moderate depression. However, the NHS guidelines in the UK do not recommend or advise its use. This is because of uncertainty about the appropriate doses and big variations in the strengths of different preparations. Also there is the potential for serious interaction with other medications, including the contraceptive pill*.

• Omega 3 & 6 supplements

  Research has shown links between depression and low levels of omega 3 & 6 oils*. However, supplements can be expensive and it is probably better to aim to adjust your diet to address this. See the food and mood page for ideas.

• Light boxes

  Many people report worsening depression over the winter months, and there is a specific depression diagnosis called seasonal affective disorder which seems directly linked to low levels of exposure to natural light. Bright light therapy using special light boxes which simulate natural light has been found useful by some people with this specific condition. The light boxes are fairly expensive, so it would be best to check with a doctor for a specific diagnosis before investing in one.

• Other remedies

  Various other "natural" and homeopathic remedies are available, but there is no evidence for their effectiveness and they are often expensive.

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