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Picture of Anna Tasha had noticed a regular pattern of mood swings during her teens, but was only recently diagnosed officially with bipolar disorder. She has learnt self-help strategies to supplement medication... more > >

Also in "Tackling Depression"...

Based on my own experience, I would say don't give up on life, and don't give up on trying to find something that makes you happy right now. Just because you can’t or haven’t found something, doesn’t mean you’re not going to. Just keep trying different approaches, try them all. Ten might not work, but one might. Gareth

Students Against Depression
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Tackling Depression

Reverse Spiral

Habits can be changed!

When depression gets a foothold in your life, for whatever reason, it quickly takes hold in the form of a series of mutually reinforcing habits forming the depression habit spiral. Start an upward spiral towards a more contented, manageable life by learning how to change some of those habits for the better. This section offers strategies for tackling depression:

These strategies offer a starting point and should not be seen as a substitute for professional help. Many of the strategies will be easier to do with support.

Where's the best starting point?

Plan your overall strategy by finding what works for you .
Focus on surviving suicidal thoughts if you feel you are at risk.

What are the easiest first steps?

Make a big difference by raising activity levels .
Distract yourself constructively by focusing outward .
Replace self harming behaviour by learning self care .

Which of your daily habits need changing?

Minimise debilitating sleep disruption by sorting out sleep patterns .
Get food on your side by understanding food and mood links.
Improve overall wellbeing by increasing exercise .
Decrease vulnerability by checking alcohol and drug consumption .

What key strategies provide longer-term resistance?

Prioritise challenging depressed thinking which underpins all strategies and is highly effective.
Address an important factor by managing stress levels .

Which positive new habits can you start building?

Cut damaging isolation by building support networks .
Extend your life skills by practising positive habits , including:
relaxation , assertiveness , social skills and relationship skills .

How do you bring this all together?

Practise your strategies by going to the mood gym .

Remember

It may not be possible to eradicate some of the factors making you vulnerable to depression, for example if you've inherited a tendency to low serotonin levels in your brain. But building new constructive habits into your daily life can offer significant resistance to depression.

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