{
    "id": 2445,
    "date": "2021-05-18T14:58:49",
    "date_gmt": "2021-05-18T09:28:49",
    "guid": {
        "rendered": "http:\/\/emindit.com\/?page_id=2445"
    },
    "modified": "2023-11-04T20:17:35",
    "modified_gmt": "2023-11-04T14:47:35",
    "slug": "depression",
    "status": "publish",
    "type": "post",
    "link": "https:\/\/myemotionalfirstaid.org\/en\/depression\/",
    "title": {
        "rendered": "Depression"
    },
    "content": {
        "rendered": "<div data-elementor-type=\"wp-page\" data-elementor-id=\"2445\" class=\"elementor elementor-2445\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-632e95e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"632e95e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b616bea\" data-id=\"b616bea\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f1770ef elementor-widget elementor-widget-text-editor\" data-id=\"f1770ef\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 15-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">It\u2019s normal to feel sad occasionally <\/span><span style=\"font-weight: 400;\">when you\u2019re going through a stressful or difficult Time, or the general ups and downs of life. However, if you feel low on more days than not for a few weeks, or if you really aren\u2019t sure why you feel so bad, there might be something more serious going on.<\/span><span style=\"font-weight: 400;\">Feeling more sad than usual for a really long time can be concerning though and could be a sign of depression<\/span><\/p><h4><b>What is depression?<\/b><\/h4><p><span style=\"font-weight: 400;\">People often use the word \u2018depressed\u2019 when they&#8217;re talking about moments or periods of time when they\u2019re feeling sad or down.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">\u2018Depression\u2019, which is often diagnosed as &#8216;major depressive disorder&#8217; or \u2018clinical depression\u2019, refers to significant feelings of sadness or a low mood that last longer than two weeks and start to get in the way of your everyday life. Depression is a condition that can only be diagnosed by a mental health professional.<\/span><\/p><h4><b>What causes depression?<\/b><\/h4><p><span style=\"font-weight: 400;\">There is no single cause of depression. It likely develops due to a combination of factors, including life events (such as experiencing violence or losing someone close to you) and biological factors (genetics or hormones).<\/span><\/p><p><span style=\"font-weight: 400;\">People affected by depression often experience negative thinking patterns and may stop doing their regular activities, which can make their symptoms worse. In other words, depression becomes a bit of a cycle: your mood is so down, you don\u2019t feel like doing anything, so you stop doing the things you enjoy or that you need to do (such as schoolwork or daily tasks), which makes you feel even worse.<\/span><\/p><h4><b>What are some signs and symptoms of depression?<\/b><\/h4><p><span style=\"font-weight: 400;\">Everyone who experiences depression will have a different array of signs and symptoms, but there are some common ones, which can range from mild to severe. Many people don\u2019t realise that depression doesn\u2019t just affect someone\u2019s mood \u2013 it also affects their body. Some of the signs and symptoms of someone experiencing depression, you can see. Others, however, are invisible to everyone else.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a964860 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a964860\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-narrow\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-31a11e7\" data-id=\"31a11e7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20e582a elementor-widget elementor-widget-image\" data-id=\"20e582a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 15-04-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_see_fb.jpg\" class=\"attachment-large size-large wp-image-10187\" alt=\"\" srcset=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_see_fb.jpg 1000w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_see_fb-300x300.jpg 300w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_see_fb-150x150.jpg 150w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_see_fb-768x768.jpg 768w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_see_fb-12x12.jpg 12w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8da3971\" data-id=\"8da3971\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-089e0a0 elementor-widget elementor-widget-image\" data-id=\"089e0a0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_dontsee_fb.jpg\" class=\"attachment-large size-large wp-image-10188\" alt=\"\" srcset=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_dontsee_fb.jpg 1000w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_dontsee_fb-300x300.jpg 300w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_dontsee_fb-150x150.jpg 150w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_dontsee_fb-768x768.jpg 768w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depr_infographic_dontsee_fb-12x12.jpg 12w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c604ad elementor-widget elementor-widget-text-editor\" data-id=\"5c604ad\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Most people experience some of these feelings and behaviours occasionally. The difference with depression is that the symptoms are more severe, happen more often, and don&#8217;t go away over time.<\/span><\/p><h4><b>What to do if you think you\u2019re experiencing depression?<\/b><\/h4><p><span style=\"font-weight: 400;\">If you think you\u2019re experiencing symptoms of depression, visit your doctor or a <\/span><span style=\"font-weight: 400;\">mental health professional<\/span><span style=\"font-weight: 400;\">. The good news is, if you\u2019re diagnosed with depression, there are treatments available. Your doctors can work with you to create a treatment plan that suits your personal circumstances and experience. This could include things like:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">psychological treatments, such as cognitive behavioural therapy<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lifestyle changes, such as regular exercise, eating well and implementing sleeping routines<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">medication (usually anti-depressants).<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Have a look at our fact sheets on <\/span><span style=\"font-weight: 400;\">treatments for depression<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">self-care strategies<\/span><span style=\"font-weight: 400;\"> for more information on what you can do to manage depression. Keep in mind that everyone responds to treatments differently, so finding the right treatment and the right mental health professional could take time. Keep trying until you find something that works for you.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d4f2921 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d4f2921\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-695154b\" data-id=\"695154b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e28eb93 elementor-widget elementor-widget-image\" data-id=\"e28eb93\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"900\" height=\"600\" src=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depression-self-help-strategies-getting-started.jpg\" class=\"attachment-large size-large wp-image-10189\" alt=\"\" srcset=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depression-self-help-strategies-getting-started.jpg 900w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depression-self-help-strategies-getting-started-300x200.jpg 300w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depression-self-help-strategies-getting-started-768x512.jpg 768w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/depression-self-help-strategies-getting-started-18x12.jpg 18w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-528f9f0\" data-id=\"528f9f0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8bce212 elementor-widget elementor-widget-text-editor\" data-id=\"8bce212\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><b style=\"color: var(--heading-color, var(--heading-4-color, var(--headings-color))); font-size: var(--fontSize); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">What are \u2018self-help strategies\u2019?<\/b><\/h4><p><span style=\"font-weight: 400;\">In addition to seeking help from someone you trust or a mental health professional, there are other ways to self help for depression. You might not notice a difference straight away, but practising these skills each day can help you to overcome the \u2018cycle\u2019 of depression, where feeling bad about yourself leads you to doing less and feeling worse.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-ba2ef40 elementor-widget elementor-widget-text-editor\" data-id=\"ba2ef40\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4 style=\"--fontfamily: 'Baloo 2', Sans-Serif; --fontweight: 700; --fontsize: 25px; --lineheight: 1.5; border-width: medium; border-style: none; text-align: start; font-style: normal; letter-spacing: normal; text-transform: none; text-decoration: none;\"><b>\u00a0<\/b><\/h4><p style=\"--fontfamily: 'Baloo 2', Sans-Serif; --fontweight: 700; --fontsize: 25px; --lineheight: 1.5; border-width: medium; border-style: none; text-align: start; font-style: normal; letter-spacing: normal; text-transform: none; text-decoration: none;\"><b>1) Challenge negative thoughts<\/b><\/p><p style=\"border-width: medium; border-style: none; font-size: 18px; text-align: start;\">Writing down your thoughts is a good way to identify those that are making you feel down and depressed. Just because we think something, it doesn\u2019t mean it\u2019s true; so, learning how to\u00a0<a style=\"transition: var(--transition);\" href=\"https:\/\/au.reachout.com\/articles\/how-to-challenge-negative-thoughts\" target=\"_blank\" rel=\"noopener\">challenge negative thinking<\/a>\u00a0can help your overall mood and self-esteem.\u00a0<span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration); font-size: inherit; text-align: inherit;\">For example, if you find yourself thinking: \u2018Nobody cares about me\u2019, you can challenge this thought with: \u2018My family cares about me.\u2019<\/span><\/p><p><span style=\"font-weight: 400;\">If your mood is really low and you\u2019re having difficulty challenging your thoughts, avoid writing them down on your own and instead seek help from a mental health professional.<\/span><\/p><p><b>2) Avoid using alcohol and drugs<\/b><\/p><p><span style=\"font-weight: 400;\">If you\u2019re using alcohol and drugs to cope, you could actually be making your symptoms worse. Sometimes, drugs and alcohol make us feel worse straight away; other times, they might make us feel better initially but later can bring our mood down even lower. Get some tips on <\/span><span style=\"font-weight: 400;\">how you can reduce your alcohol or drug usage<\/span><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>3) Stay active<\/b><\/p><p><span style=\"font-weight: 400;\">Exercise<\/span><span style=\"font-weight: 400;\"> can make a difference to your energy levels and help stimulate hormones (such as endorphins) that help you to feel better about yourself. Make a realistic goal to increase your level of activity.<\/span><\/p><p><span style=\"font-weight: 400;\">For example, if you\u2019ve found it difficult even to get out of bed for the past few days, an achievable goal might be just to leave your room and walk around your home. After that, you could start thinking bigger: set a goal of walking down the street or doing five minutes of yoga at home. Starting small will help make it more manageable and keep your expectations realistic.<\/span><\/p><p><b>4) Do things you enjoy<\/b><\/p><p><span style=\"font-weight: 400;\">When you\u2019re down, it can be hard to get motivated to do the things that make you feel good. It can also seem impossible to enjoy doing something if you\u2019re experiencing depression. Even so, each day, try to make yourself do one thing you used to enjoy doing, to give yourself a sense of achievement.<\/span><\/p><p><span style=\"font-weight: 400;\">The activity could be super-simple, such as reading five pages of a book, dancing to a song you like, putting on your sports uniform or spending five minutes drawing.<\/span><\/p><p><b>5) Talk to someone<\/b><\/p><p><span style=\"font-weight: 400;\">It\u2019s common to withdraw when you\u2019re feeling depressed, but this can make you feel worse. Try to reconnect with friends.<\/span><\/p><p><span style=\"font-weight: 400;\">Again, make your goal realistic: if you\u2019ve been avoiding your friends altogether, a starting point might be to send a text or to send a reply that you\u2019ve been putting off.<\/span><\/p><p><span style=\"font-weight: 400;\">If you don\u2019t feel like talking to someone you know, you could <a href=\"https:\/\/myemotionalfirstaid.org\/mr\/book-appointment\/\">connect with our mental health coach<\/a><\/span><span style=\"font-weight: 400;\">.<\/span><\/p><p><b>6) Get outside<\/b><\/p><p><span style=\"font-weight: 400;\">When you interact with nature, including pets, plants, gardens and parks, it reduces stress and boosts your mood. Sunlight also helps to regulate your mood. Try standing for a few minutes outside in the fresh air, or if you can manage it, go for a walk around the block.<\/span><\/p><p><span style=\"font-weight: 400;\">If you\u2019re unable to go outside, try standing by an open window to feel the sun\u2019s warmth and breathe in the fresh air.<\/span><\/p><p><b>7) Practise relaxation<\/b><\/p><p><span style=\"font-weight: 400;\">Relaxation is great for reducing stress. Write down a list of things that help you to unwind and keep it handy for when you&#8217;ve got some spare time. It doesn\u2019t matter whether you\u2019re playing with doggos in the park or kicking a footy around \u2013 as long as it helps you to chill out and recharge. If you\u2019re stuck for ideas, we\u2019ve got a bunch of <\/span><span style=\"font-weight: 400;\">ways to chill for cheap here<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e67f3d1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e67f3d1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-f375e63\" data-id=\"f375e63\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ebad978 elementor-widget elementor-widget-text-editor\" data-id=\"ebad978\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><b>I\u2019m feeling a bit better and I can do more\u2026what can I do next?<\/b><\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fe5fce elementor-widget elementor-widget-image\" data-id=\"2fe5fce\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"341\" src=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/unnamed.jpg\" class=\"attachment-large size-large wp-image-10190\" alt=\"\" srcset=\"https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/unnamed.jpg 512w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/unnamed-300x200.jpg 300w, https:\/\/myemotionalfirstaid.org\/wp-content\/uploads\/2021\/05\/unnamed-18x12.jpg 18w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c01186 elementor-widget elementor-widget-text-editor\" data-id=\"1c01186\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><b>&nbsp;<\/b><\/h4>\n<p><b>Talk to someone you trust<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Depression can feel lonely. <\/span><span style=\"font-weight: 400;\">Talk with a family member or a close friend<\/span><span style=\"font-weight: 400;\"> about how you\u2019re feeling. They can also provide an outsider\u2019s opinion on what\u2019s going on. If you don\u2019t feel like leaving the house, you could ask them to come and hang out with you at home.<\/span><\/p>\n<p><b>Join a support group<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It can be helpful to talk with people who\u2019ve gone through a similar experience. Check out <\/span><span style=\"font-weight: 400;\">key services for help with depression<\/span><span style=\"font-weight: 400;\"> for more information. You could also chat with someone from a support service, over the phone or online.<\/span><\/p>\n<p><b>Learn positive coping strategies<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Things can feel overwhelming when your mood is low, and it can be difficult to know how to cope. We have some <\/span><span style=\"font-weight: 400;\">strategies here to help build better coping skills<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Set small goals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t aim too high; it could make you feel worse if you can\u2019t meet your expectations. Set yourself small goals and take things one step at a time. See our <\/span><span style=\"font-weight: 400;\">goal-setting factsheet<\/span><span style=\"font-weight: 400;\"> for more tips.<\/span><\/p>\n<p><b>Learn something new<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Developing new skills and achieving things can lift your mood. Write a list of things you would like to try, and pick one to start with. For example, you could sign up to an online course and learn to speak a language or how to code, or you could go on YouTube and learn how to garden, to play an instrument or how to bake.<\/span><\/p>\n<p><b>Get creative<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For many people, being creative is a way to think through hard feelings and experiences, and many people find this helpful on the path to recovery. For example, you could write stories or music, draw or paint, or play an instrument.<\/span><\/p>\n<p><b>Develop a healthy sleep routine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sleep has a huge effect on our physical and emotional health. It\u2019s likely that your previous sleep routine has gotten out of whack, which may affect everything from being able to go to school or work, to having the energy to see your friends. Get some tips to <\/span><span style=\"font-weight: 400;\">help you get into a sleeping routine<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know it can be tough to take on any of these tips when you\u2019re feeling really bad. When it comes to self-help, strategies for feeling better are very individual \u2013 different things work for different people. Not everyone will want to start doing yoga, for example, so keep trying different ideas if the first thing you try doesn\u2019t help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember: it takes time to get better. Doing something for five minutes every day might feel useless at the time, but you could find that a few weeks later, your mood has improved a bit. Baby steps. You\u2019ve taken the first step in coming here, now keep it up.<\/span><\/p>\n<h4><b>What do I do if self-help isn\u2019t working?<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you\u2019ve tried the depression self-help strategies above but your symptoms are still overwhelming, go and see your doctor or a mental health professional for additional depression help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your <\/span><span style=\"font-weight: 400;\">doctor will have suggestions for alternative things you can try to help manage your depression from day to day, and will be able to assess what to do next. Treatments such as psychological therapy and medication, and having a good relationship with a doctor, psychologist and\/or psychiatrist, can be effective in treating depression and improving mood.<\/span><\/p>\n<p><b>If you are experiencing suicidal thoughts.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you sometimes think about taking your life or feel that you want to die, it may be because you can\u2019t see any other solution to the difficulties you\u2019re going through. Sometimes life can be really overwhelming and it can be incredibly difficult to know how to handle things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re beginning to feel that there\u2019s no way out, it might help to know that many people who\u2019ve thought about suicide found that those feelings went away, and they were glad they didn&#8217;t go through with it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe you feel that there\u2019s no one you can trust to help you, or that you just don\u2019t fit in with the people around you. Sometimes it\u2019s difficult to reach out to others for support, but contact with others can make a real difference.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you think you need to talk to someone about how you\u2019re feeling but there\u2019s no one around that you trust, you can <\/span>contact TeleManas Toll free helpline number <a href=\"tel:14416\" target=\"_blank\">14416<\/a> &amp; <a href=\"tel:1-800 891 4416\">18008914416<\/a> to get in touch with the Counsellor. <a href=\"https:\/\/telemanas.mohfw.gov.in\/#\/home\" target=\"_blank\" rel=\"noopener\">TeleManas<\/a> is an initiative by government of India to provide mental health assistance.<\/p>\n<h4><b>Understanding suicidal thoughts<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">I<\/span><span style=\"font-weight: 400;\">t\u2019s important to remember that suicidal thoughts are only thoughts. Just because you\u2019re thinking about suicide, it doesn\u2019t mean you have to act on these thoughts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s totally normal to feel overwhelmed and stressed if you\u2019re going through a tough time, and sometimes it can feel like things will never get better. If you\u2019re thinking of suicide because you can\u2019t think of any other way out, it\u2019s important to know that there are a number of ways you can keep yourself safe and work through your feelings.<\/span><\/p>\n<h4><b>Things you can do to manage suicidal thoughts<\/b><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Develop a safety plan<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Anyone who has experienced suicidal thoughts in the past or who is going through a tough time should plan ahead for how they are going to manage suicidal thoughts if they come up. There are <\/span><a href=\"https:\/\/www.beyondblue.org.au\/get-support\/beyondnow-suicide-safety-planning\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">apps<\/span><\/a><span style=\"font-weight: 400;\"> to help with how to make a <\/span><a href=\"https:\/\/au.reachout.com\/articles\/how-to-make-a-safety-plan\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">safety plan<\/span><\/a><span style=\"font-weight: 400;\">, or you can speak to a mental health professional.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek help early<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Talk to someone about how you\u2019re feeling; a family member, friend, local doctor or support service can be a good place to start. If it seems that people aren&#8217;t listening, keep asking for help until someone does.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Postpone any decision to end your life for 24 hours<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Use this time to talk to someone you trust.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid being alone (especially at night)<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Stay with a family member or friend, or have someone stay with you until the thoughts of suicide decrease.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid drugs and alcohol.<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Many drugs can make you feel even worse. They won\u2019t solve your problems and may even make you do things you wouldn\u2019t normally do.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Write down how you\u2019re feeling.<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Sometimes writing a journal, story, song lyrics or poem can help you to understand yourself better and find alternative solutions.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Challenge your thoughts.<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Remind yourself that, just like other thoughts, suicidal thoughts come and go and thinking something doesn\u2019t mean you have to act. Don\u2019t accept thoughts for what they are; think of ways to challenge them. When someone is experiencing suicidal thoughts, they might really be feeling that no one cares, or that others would be better off without them. This is never true \u2013 what would you say if a friend said that to you?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remind yourself of reasons to live.<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Write down what is keeping you from acting on suicidal thoughts. Remind yourself that even though things might seem hopeless, there are things that are important to you and that you still want to do.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Talk to someone who can help. <\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">If you need to talk to someone immediately,&nbsp;<\/span><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">call the<\/span><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">&nbsp;<\/span><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\"><a href=\"tel:1-800 891 4416\">TeleManas<\/a><\/span><span style=\"font-size: inherit; text-align: inherit; color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">&nbsp;<\/span><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">helpline. They will provide you emergency care and help you find long term support too.<\/span><\/p><p style=\"padding-left: 40px;\"><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">If you&#8217;re comfortable with scheduling an appointment at a later date, you can<\/span><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">&nbsp;<\/span><a href=\"https:\/\/myemotionalfirstaid.org\/mr\/book-appointment\/\" style=\"font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); transition: var(--transition);\">book an appointment<\/a><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">&nbsp;<\/span><span style=\"color: var(--color); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-align: inherit; text-transform: var(--textTransform); text-decoration: var(--textDecoration);\">with one of our mental health coaches. They&#8217;re experienced and approachable!<\/span><br><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set yourself small goals.<\/b><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Try to set goals that will make you feel in control and help you move forward. Write them down and tick them off when you\u2019ve achieved them.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>",
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        "rendered": "<p>It\u2019s normal to feel sad occasionally when you\u2019re going through a stressful or difficult Time, or the general ups and downs of life. However, if you feel low on more days than not for a few weeks, or if you really aren\u2019t sure why you feel so bad, there might be something more serious going [&hellip;]<\/p>",
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