Self-help tips to deal with depression

1. Get enough sleep: Depression makes sleeping difficult and worse, too little sleep can make you feel more depressed. How can you fix this? Start by making some changes to your lifestyle. Train your circadian rhythm. Go to bed and get up at the same time every day. Avoid afte oon naps. Take off all the distractions out of your bedroom e.g computer TV and other electronic devices. In time, you may find your sleep improves. Try Kalms night tablets with herbal extract that reduce anxiety and promise to give you a deep sleep.

1. Consider sleeping aids: Sleep and depression are interlinked. Absence of sound sleep makes you feel depressed whilst depression leads to sleeplessness. Sleeping aids can help alleviate depression symptoms and promote a deep slumber. Try Bach Rescue Remedy Spray. Formulated using flower essences, this spray eases shock, removes irrational thoughts and helps you get a sound sleep.

1. Take on responsibilities: When you're depressed, you're in the withdrawal state all the time. You may want to pull back from life and give up your responsibilities at home and at work. Don't! Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. Responsibilities ground you and give you a sense of accomplishment. If you cannot work full time, a part time option or volunteering for work at weekends can be a good start.

1. Challenge negative thoughts: In your battle against depression, most of the work is at the mental level...changing how you think. When you're depressed, you leap to the worst possible conclusions. So, the next time you're feeling terrible about yourself, use logic to counter and shun the negative thought. You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.

1. Do something new: When you're depressed, you're in a pit. Encourage yourself to do something new and different. Paint, write or read your favourite book! Go to a museum. Take a language class. Let your creative juices flow.

When you challenge yourself to do something different, there are minute changes in the brain. Trying something new alters the levels of [the brain chemical] dopamine, which is associated with pleasure, enjoyment, and learning.

1. Try to have fun: If you're depressed, dedicate time for things you enjoy. What if nothing seems fun anymore? That's just a symptom of depression. Try to keep having it anyway.