Overcoming depression
Depression has one major characteristic. It can feed on itself. In other words, you get depressed and then you get more depressed about being depressed. Negative thoughts become automatic and are difficult for you to challenge. Being in a state of depression can then, itself, become a bigger problem than the difficulties that caused it in the first place. However, you can start an upward spiral towards a more contented, manageable life by learning how to change some habits for the better.
Take things slowly and make a number of small steps - even very small changes can set off a chain effect that can make a big difference.
Physical Activity
Although you may not feel like it, it's very therapeutic to take part in physical activities. Playing sports, running, dancing, cycling, and even brisk walking for 20 minutes can stimulate chemicals in the brain called endorphins, which can help you to feel better.
Food and Mood
Specific foods directly affect brain chemicals and eating patterns affect blood sugar levels, both of which play a role in mood levels. See our web page for more details
Socialising
It is much easier for depression to take over when you are isolated and out of touch with others. You may not feel sociable but keeping in touch with family and friends can help reduce feelings of isolation.
If you feel you have not made friends at University think about joining a Student Union club or society. You can find more information at www.udsu.co.uk.
Or you can always drop into the Multi faith centre for an informal chat with a member of the Chaplaincy team www.derby.ac.uk/chaplaincy or to join in one of their social events.
Alcohol and Drugs
Alcohol acts as a depressant on the brain and if you drink too much or too often, you are more likely to become depressed. If you are already suffering from depression, drinking alcohol can make you feel worse instead of better. With such a vicious circle it is best to drink moderately, if at all. Recreational drugs should also be avoided. These websites have lots more information on managing drug and alcohol use Drinkaware.co.uk ; www.talktofrank.com ; www.addaction.org.uk
Caring for Yourself
Depression encourages self neglect, which can become a strong contributor to the downward depression spiral, lowering your mood and intensifying self-loathing. Building up a programme of self caring habits can interrupt this downward spiral. See this website for some ideas on what you can do to care for yourself www.studentdepression.org
Help and Support
If you are worried about being depressed you should make an appointment to see your GP to discuss your concerns.
You can also make an appointment to see a University counsellor by phoning 01332 593000.
If you are worried that your depression may affect your studies, make an appointment to see a member of the Student Wellbeing Service, so we can discuss the support we can offer.
You can find more useful information about depression and how to overcome it on these websites.
www.studentdepression.org
