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Real Student Stories

Picture of a student Meet Hannah

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Picture of Anna Low self worth spiralled into depression during Hannah’s first year. Anti-depressant medication and a supportive academic department have helped her continue at uni... more > >

Also in "Getting Support & Help"...

"I had had an online diary off an on for some years, but after my mum died it became invaluable to me. I could unburden myself anonymously to the world, and filter through all the static in my head to figure out what was going on in there. My head often felt as if it was throbbing and buzzing with the mass of thoughts and feelings that were in there. Writing them down gave them a form and a substance so I didn't have to cling to them so hard anymore." Becky

"E-mail counselling was really good for me because I love writing anyway and I used to be very reluctant to let people in when I was feeling upset. I felt it would be easier to be completely honest, rather than ashamed, writing my feelings down instead of talking face to face. I could say what I wanted when I wanted, and could do it at home or at uni or wherever." Anna

Students Against Depression
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Alternatives

Massage

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.

books and other inspirations > >

Links

More about choosing appropriate strategies: finding what works for you
More about related self-help: understanding food and mood , raising activity levels , relaxation , learning self care
More about professional help: what do counsellors offer? , what do doctors offer? , medication pros and cons
More about internet help: other useful websites
Check page references (*): references and sources

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Betsie Error Page

Real Student Stories

Alternatives

Try lots of things!

Other face-to-face help

Exercise programmes

Aromatherapy and massage

Nutritionists

Support groups

Other alternative practitioners

Internet-based help

Email counselling

Online diaries

Websites offering personal help

Message boards

Alternative remedies

St John's Wort

Omega 3 & 6 supplements

Light boxes

Other remedies

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Links