These are some suggestions you can try when you are feeling depressed. It is important that you find what works best for you and create your own list of helpful strategies.

• Talk to someone: If you’ve had some bad news or a major upset in your life, try not to bottle things up. It can help to tell someone close to you how you feel about it. If you don't feel you can talk to anyone, try writing down how you feel.

• Keep active: If you are able to, get outside for some exercise, even if it’s only for a short walk. This will help to keep you physically fit and sleep better. It can also help you to focus on other things and not on painful thoughts and feelings.

• Eat properly: You may not feel very hungry, but try to eat regularly. It’s easy to lose weight and run low on vitamins when you are depressed – or to eat too much junk food and put on weight you don't want. A balanced diet, with lots of fruit and vegetables, can help keep your body and mind healthy.

• Avoid alcohol and drugs: Alcohol can make you feel better for a couple of hours, but it actually makes depression worse in the long run. The same goes for street drugs, particularly cannabis, amphetamines, cocaine and ecstasy.

• Create a sleep routine: Try to go to bed at the same time each night and get up at the same time each morning. Do something restful that you enjoy before going to bed, like listening to relaxing music or reading a book. If you can’t sleep, get out of bed and do something calming like sitting quietly on the couch.

• Try relaxing activities: If you feel tense all the time, try relaxation exercises, yoga, massage, aromatherapy, or another activity you find relaxing.

• Do something you enjoy: Take some regular time to do something you really enjoy – like playing a game, reading, or another hobby.

• Read about depression: There are many books and websites about depression. They can help you to understand what is going on, give you strategies to cope better, and can also help friends and relatives to understand what you are going through.

• Practice self-kindness: You may be a perfectionist who drives yourself too hard. Try to set yourself more realistic goals or expectations. Be kinder to yourself.

• Take a break: It can be really helpful to get away and out of your normal routine for a few days. Give yourself a break from your daily stress and worries. If you can change your environment, even for a few hours, it can help.

• Join a support group: It can be hard to help yourself when you're depressed. Talking with other people in a similar situation can help. Have a look at the list of organisations at the end of this leaflet for some ideas.

• Keep hopeful: Remind yourself that many other people have had depression and have got better, there is help out there and you are entitled to the help you need to feel better.