If you experience a combination of the following signs/symptoms over a period of 2 weeks or more, seek help.

  • Felt sad, down or miserable most of the time.
  • Lost interest or pleasure in your usual activities.
  • Lost or gained a lot of weight.
  • Slept poorly or slept too much.
  • Felt tired or had no energy.
  • Had poor concentration or trouble thinking.
  • Felt worthless.
  • Felt more irritable than usual.
  • Had thoughts of wanting to die or hurt yourself.

Remember, its OK and normal to have a down or bad day or two. It’s when the feelings don’t go away and become overwhelming that you need to look after yourself.

What can you do?

You can talk with a friend or family member. If you are a Flinders Uni Student, you can ring a student counsellor on 08 8201 2118 (Mon to Fri, 9am – 5pm) or email us on health.counsel@flinders.edu.au. You can talk with your doctor.

In our experience there is no single way to treat depression. It usually requires a combination of strategies for a really good recovery.

If you have had depression before, have family history of depression or your symptoms are severe, it may be suggested that you try some anti-depressant medication. We believe that this should only be tried after a detailed discussion between you and your doctor. You should also organise a follow up appointment with your doctor within a week or two of starting the medication so your progress is monitored.

We also know that medication on its own is not usually the complete answer. Many simple things you can do are actually anti-depressant. Below are some ideas.

Eating

Eating frequent small healthy meals can increase your natural blood sugar levels, increase your concentration and energy and stabilize your moods.

Try this experiment:

For one week, eat 4 - 5 small meals per day (equally spread out) with protein, whole grain breads or cereals, fruit and veg. This experiment is very unlikely to increase your weight. Then keep an energy and mood diary and see whether you get an improvement.

Exercise

Exercise lifts your metabolic rate and increases the anti-depressant chemicals like seratonin and epinephrine. Athletes know this well.

Try this experiment:

Begin a simple exercise program for 45 minutes three times per week. Gradually increase the intensity or duration of your exercise. Keep a mood and fitness diary over four weeks and see whether you get an improvement. Remember to start off slowly. Intense exercise beginnings usually end in pain and forced bed rest!

Natural daylight

Recent research shows that exposure to natural daylight early in the day has a positive impact on mood. It enables us to reset our body clocks so that we feel more alert and energetic during the day.

Try this experiment:

Set your alarm clock for 7.00 or 7.30 am. Get outside into natural daylight as soon as possible. You only need 40 minutes eye exposure to daylight so there is no need to cavort naked on your front lawn. Check you mood and alertness with a two-week diary.

Activity

Doing things that might be fun or interesting with other people who might be fun or interesting is another good simple way of lifting your mood.

Try this experiment:

Start off small. Record even simple activities (on paper or on your pc). Eg 'patted the cat', 'smelled the roses', 'watched cartoons', 'went for a walk round the block'. Slowly increase the variety of your activities and the number of different people you do them with.

Sleeping

Getting your sleep cycle right will make you feel much more optimistic and much less stressed. If you are sleeping all day and pacing all night.

Try this experiment:

The easiest way to change your sleep cycle is at the waking end. If you want to be awake in the daytime, set your alarm for 7 or 7:30 regardless of the amount of sleep you have had during the night. Then get straight out of bed when the alarm rings and into daylight if at all possible. Do not debate with yourself whether you want to get up or not. Just be a robot and get out of bed and move along the pathway to daylight, to your shower, to your breakfast and your daily activities. No napping during the day. You will probably feel awful the first few days but as your sleep debt builds up you will be more able to reset your body clock and go to sleep in the evening. Keep your progress recorded over a two-week period (include weekends as well!).

Famous people who have managed depression in their lives

  • Winston Churchill
  • Lou Reed
  • John Lennon           
  • Ozzie Osborne             
  • Thomas Jefferson    
  • Yves Saint Laurent
  • Beethoven
  • Monica Seles
  • Abraham Lincoln
  • Daniel Johns
  • Billy Corgan