Self-help is a term used to describe multiple strategies a person can use to address stress, anxiety, and depression.
Major depression affects approximately 5.4% of the Canadian population, and anxiety disorders affect 4.6%. Family physicians often advise counseling, medication, or a combination of the two for managing depression or anxiety.
However, there are many self-help strategies that can be used to help address these issues. Self-help strategies fall into three categories: prevention, self-help, and treatment.
Prevention strategies address issues before they become severe. Examples include learning how to relax, setting aside time for hobbies, and eating a healthy diet.
Self-help for depression can help you become more aware of your symptoms, identify areas of improvement, and develop strategies to help you feel better. Self-help strategies are utilized when symptoms are present but are not severe enough to require professional treatment. Examples include practicing breathing techniques, taking time to reflect, focusing on the present moment, talking to friends or family, healthy eating, and journaling.
Treatment strategies involve seeking professional help. These strategies are often combined with self-help strategies to increase effectiveness. Examples of treatment strategies include Cognitive Behavioral Therapy (CBT), counseling, exercise, and medication.
It is important to note that while self-help strategies effectively manage depression and anxiety, they are not a replacement for professional treatment. In most cases, professionals will still advise patients to follow a self-help approach and recommend professional treatment when necessary.
The following are some of the most effective self-help strategies for depression:
1. Connect with Others
Loneliness and depression overlap each other. Because of the nature of depression, it can be difficult to self-manage the symptoms and reach out for help.
Develop a support system. Social support is a vital component of any treatment for depression, and finding a circle of like-minded people who can support you is key to your recovery.
Staying connected with others will combat loneliness and improve the mood. Connect with others through group exercise classes, religious, or other local activities. It can be helpful to create a close support system with whom you can talk about whatever you are feeling. Ensure there is a safe place to go to when you need one.
If you do not have anyone, it is never too late to approach us on:
Contact Us – Move Me Foundation or email us at connect@movemefoundation.ca.
If you or someone you know is thinking about suicide…
Please call Canada Suicide Prevention Service at 1-833-456-4566 (24/7).
For residents of Québec, call 1 866 APPELLE (1.866.277.3553).
Visit Crisis Services Canada for the distress centres and crisis organizations nearest you.
If there is an immediate risk, call 911 right away.
2. Exercise
Evidence suggests that regular exercise is as effective as medication in reducing depression symptoms. It can be pretty challenging to exercise when feeling depressed, so it is good to start with a short walk, dance to music, do yoga, and step out of the home. Start with 10 minutes each day to at least 30 minutes of exercise to get the most benefit. As per research, a 10-minute walk can improve the mood for two hours.
If exercise is not for you, find activities you enjoy: gardening, painting, reading, and writing. Even a short activity can help take your mind off the negative thoughts.
3. Take Care of Yourself
Self-care is an imperative portion of the healing process. In depression, a person may feel discouraged and lack interest in daily activities. Everyday errands such as showering or dressing can feel monotonous. However, taking a quick bath, doing little self-care, and dressing up can help improve self-esteem and mood.
4. Sleep
Depression causes a change in sleep habits; a person may find unable to sleep or maybe sleep excessively. Improving sleep hygiene includes prioritizing sleep, making a consistent sleep schedule, and guaranteeing time for sufficient sleep. Rest is crucial for our brain and body to recover, repair, and recharge. Getting a great night’s sleep boosts general well-being and energy levels which helps in decreasing the symptoms of depression.
5. Keep a Journal
Writing a journal can be helpful in the process of healing. A study group reported that journaling is more effective than depression medications. It helps a person vent thoughts and emotions, which helps develop insight into thinking. Journaling also helps a person identify triggers, which can help manage depression.
6. Avoid Drugs and Alcohol
Avoiding drugs and liquor can have a positive effect on the lives of those struggling with depression and sadness. Substance abuse increments suicide risk and cause social and individual dysfunction. It was found in the studies that nearly a third who have depression can also have substance use issues. Going without drugs and alcohol can help focus on the positive aspects of life and diminish the negative thoughts of depression.
7. Sunlight
Exposure to light and interaction with nature can relieve stress and boost the mood. The time spent in nature, with pets, and in sunlight helps regulate mood and improve thinking abilities. Staying away from the screen and technology can help to improve mental health.
8. Structured Routine
During the depression, it becomes challenging to maintain a structured routine. These include eating regularly, sleeping, exercising, and attending daily appointments. Establishing a more structured routine can help in alleviating the symptoms of depression.
Taking one step is difficult, but building a healthy new routine is beneficial. Start from somewhere: call a close friend each day, take a short walk, write in a journal, or listen to music.
The most important thing is to begin. The journey is challenging; the reward is an enhanced quality of life.
Remember that a person’s potential and choice to apply self-help techniques will rely upon their capabilities and the severity of symptoms. Therefore, these strategies are not equally helpful for everyone. Always seek expert help and connect with someone when nothing helps.
Practice daily, stay humble and be kind to yourself and others!
Authors: Navneet Grewal, R.N. and Amardeep Kaur, RSSW.
Last updated: June 2022
