Why self-help matters
When you are depressed, it can be hard to believe that anything you do will make a difference. That feeling is part of the depression. Many of the ideas on this page are the building blocks of treatments recommended by NICE and used by the NHS, such as behavioural activation and guided self-help.
Start small. Pick one or two ideas, not all of them. Doing a little, regularly, is more useful than trying to change everything at once.
Schedule small activities
Depression drains motivation, so people stop doing things. But doing less usually leads to feeling worse. NHS Every Mind Matters notes that low mood can stop people doing important or enjoyable activities, and suggests listing these things and doing some each day.
This is the idea behind behavioural activation. Rather than waiting to feel like doing something, you plan it in advance and do it anyway, then notice how it affects your mood.
How to try it
- List activities in three groups: things that give you pleasure (a favourite song, a walk), things that give a sense of achievement (washing up, paying a bill) and things that connect you with others (a text to a friend).
- Make them small. “Walk to the end of the road” is better than “go for a run”.
- Plan when. Write one or two activities into each day, at a set time.
- Rate your mood before and after, from 0 to 10.
- Review each week. Keep what helps and build on it gradually.
It is normal not to enjoy things much at first. The aim is to break the cycle of withdrawal, not to feel happy straight away.
Look after your sleep
Depression often disturbs sleep, and poor sleep can make low mood worse. NHS Every Mind Matters suggests:
- going to bed and getting up at similar times each day
- avoiding screens for an hour before bed
- keeping your bedroom quiet, dark and cool
- cutting down on caffeine, and avoiding alcohol and nicotine close to bedtime
- writing down worries earlier in the evening, or talking them through with someone you trust
- staying physically active during the day
Keeping to a regular routine, even after a bad night, helps your body know when it is time to sleep.
Move your body
The NHS says regular exercise can boost your mood if you have depression, and it is especially useful for less severe depression. NICE includes group exercise programmes as a treatment option.
You do not need to join a gym. The NHS guideline for adults is 150 minutes of moderate activity a week, but even a brisk 10-minute walk can help clear your mind. Walking, cycling, swimming, dancing or gardening all count.
Choose something you can keep up. If you have not been active for a while, start gently. Your GP may be able to refer you to a local exercise scheme, which can be free or low-cost.
Stay connected
Depression makes many people withdraw from others, which can deepen low mood and loneliness. Mind suggests talking to someone you trust. Sharing how you feel can ease the load, even if they cannot fix anything.
NHS Every Mind Matters suggests regular chats with friends or family, joining a group or club, and volunteering. If talking face to face feels too much, start with a message or a short call.
Peer support, where people with similar experiences support each other, can also help. Mind runs local groups and online peer communities.
Cut down on alcohol and drugs
It is understandable to reach for a drink to take the edge off. But the NHS says alcohol and cigarettes can make depression worse, even if they seem to help at first. The NHS also notes a strong link between cannabis use and mental illness.
If you find it hard to cut down, talk to your GP. It is a common problem and support is available. Alcohol can also interact with antidepressants. See antidepressants.
Other things that can help
- Eat regularly. Mind notes that diet can affect mood. Regular meals help keep energy steadier.
- Get outside. Mind suggests spending time in nature, or at least opening a window.
- Keep a mood diary. Mind suggests tracking your mood to spot patterns and triggers.
- Try mindfulness. The NHS says paying more attention to the present moment can improve mental wellbeing, and NICE includes group mindfulness as an option for less severe depression.
- Be kind to yourself. On bad days, doing basic self-care, such as getting dressed or having a shower, is an achievement.
NHS online tools
NHS Every Mind Matters is a free NHS website with practical tips for low mood, stress, anxiety and sleep. Its short Mind Plan quiz asks 5 questions and gives you personalised tips. It also includes self-help CBT techniques for dealing with unhelpful thoughts.
If you want a more structured programme, NHS Talking Therapies services in England offer guided self-help, often using online courses, with support from a trained practitioner. You can refer yourself, and the service will explain which online courses or tools it uses.
The limits of self-help
Self-help is valuable, but it has limits. It is not a cure for every kind of depression, and struggling with it is not a personal failure.
Self-help on its own is unlikely to be enough if:
- your symptoms are severe, or have lasted for many weeks without improving
- you cannot manage work, relationships or basic self-care
- you are having thoughts of suicide or self-harm
- you have had depression before and it is coming back
In these situations, please speak to a GP, refer yourself to NHS Talking Therapies in England, or look at the full range of treatments for depression. If you feel unsafe, go to urgent help now.
Self-help strategies still work well alongside talking therapy and medication, and can help you stay well afterwards.
Helping someone else
If you are trying to encourage a friend or relative with these steps, gentle support works better than pressure. Supporting someone with depression has practical advice.