1

Get in a routine. To get structure back in your life, set a gentle daily schedule. Try to get up at your normal time and stick to your routine as much as possible.

2

Set goals. Set daily goals for yourself. Start very small with something that you can succeed at, like doing the dishes every other day. Then add challenging goals.

3

Exercise. It boosts feel-good chemicals (endorphins). Regular exercise rewires the brain in positive ways. Start gently by walking for 20 minutes every day.

4

Eat healthy. If you tend to overeat, controlling your eating will help you feel better. Foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) help ease depression. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. Eat more citrus fruit, leafy greens, beans, chicken, and eggs.

5

Get enough sleep.Too little sleep can make depression worse. Make some changes to your lifestyle: Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom — no computer and no TV.

6

Get a daily dose of sunlight. It boosts serotonin levels and improves your mood. Expose yourself to the sun for at least 15 minutes a day. Take a walk on your lunch break, have your coffee outside or spend time gardening. Let more natural light into your home and workplace by opening blinds/curtains and sitting near windows.

7

Take on responsibilities. Staying involved and having daily responsibilities can help you maintain a lifestyle that counters depression. They ground you and give you a sense of accomplishment

8

Challenge negative thoughts. Depression lets you leap to the worst possible conclusions. You might feel like no one likes you, but is there real evidence for that? It’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes, known as cognitive distortions, aren’t realistic. Use logic as a natural treatment – identify the negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.

9

Do something new. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Take a language class. When we challenge ourselves to do something different, it alters the levels of dopamine in the brain, which is associated with pleasure, enjoyment, and learning.

10

Challenge negative thoughts. Depression lets you leap to the worst possible conclusions. You might feel like no one likes you, but is there real evidence for that? It’s important to remember that this is a symptom of your depression and these irrational, pessimistic attitudes, known as cognitive distortions, aren’t realistic. Use logic as a natural treatment – identify the negative thoughts that are fueling your depression, and replace them with a more balanced way of thinking.

11

Stay in touch. Socialising can improve your mood. Keeping in touch means you have someone to talk to when you feel low. And if you don’t feel that you have anyone to turn to, it’s never too late to build new friendshipsand improve your support network. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.

12

Face your fears. Don’t avoid the things you find difficult. Some people can lose their confidence about going out, driving or travelling. If this starts to happen, facing up to these situations will help them become easier.

13

Keep stress in check.Stress not only prolongs and worsens depression, but it can also trigger it. Figure out all the things in your life that stress you out, such as work overload, money problems, or unsupportive relationships, and find ways to relieve the pressure and regain control.

14

Practice relaxation techniques.Daily relaxation practice helps relieve symptoms of depression, reduce stress, and boost feelings of well-being. Try deep breathing, progressive muscle relaxation, or mindful exercises.

15

Food supplements. Certain supplements may combat depression, like Omega 3, folic acid, Vit B, Vit D and Lavender (e.g. capsules from Neogenesis or pure essential oils). Always check with your doctor before starting any supplement, especially if you’re taking medications.

16

Seek help for depression. If you’re still feeling down or depressed after a couple of weeks, or if you start to feel that your life isn’t worth living or think about harming yourself, get help straight away. These are signs that you need to talk to someone urgently.

17

Create a Wellness Toolbox. This is a set of things that you can do to help soothe yourself when you are feeling down. The tools you find most helpful might not work for someone else so it’s important to carefully consider what works for you. Think of things you like to do when you’re happy. Then, when you’re feeling down, try one of those activities, e.g. cuddling your pet, listening to your favorite music, taking a warm bath, or reading a good book are just a few tools you might find helpful.