Improve Your Mood
A Guide to Managing Low Mood and Depression
This guide is one of a series about good ways to deal with mental health
problems. Such problems are very common and the things you can do to
help with them have been shown to work.
Contents
•Getting the most out of this booklet
•Understanding low mood and depression
See it
Treat it
Beat it
•Looking after yourself
•Other sources of help
This guide covers a number of different techniques to help you to manage
low mood and depression. They are provided under the headings of See it,
Treat it and Beat it. You could try one of these ideas as a way to start. You
can then move on to try some of the others at your own pace. Find out
what works best for you. They are:
•The vicious cycle of depression
•Get a routine
•Activity scheduling
•Small steps
•Challenging thoughts
•Problem solving
These are all techniques that have proved useful for many people. At the
end of the book there is information about getting more information, help
and treatment.
Getting the most out of the booklet:
As you read this guide, it will ask you to think about what is going on in
your life and how you are feeling. There are spaces in the booklet for you
to write things down. You may find that this helps you think more clearly
about how you feel.
What you'll need:
p
A pen and maybe a notebook for extra notes.
p
Time for reading and thinking about how you can help yourself.
p
Somewhere quiet to read and think.
p
To keep going and pace yourself by taking one step at a time.
p
Support from a family member, friend or health professional if
possible.
If you find it hard to read and do the exercises in the booklet, you might
find it useful to talk to someone. This could be a health worker such as
your doctor or practice nurse. Your concentration, energy or motivation
levels may be low right now; so there may be things it would be better to
try first.
1
Understanding low mood and
depression
Introduction
Everyone has changes in mood. Sometimes we feel sad, unhappy, fed up,
feel down or ‘have the blues’. With time our mood usually changes again
and we feel better.
However, if your low mood carries on or gets worse, you may have
become depressed. Long-term negative thoughts about yourself and your
future are common in depression. Many symptoms can affect your ability
to function in your day to day life.
Depression is very common. It affects roughly 1 in 10 adults in the UK. It
can affect anyone; this includes children and teenagers.
2
Why do people get depressed?
There are many causes of depression. We do not all the reasons why
people develop depression:
mIt may run in families.
mIt could be due to how you were brought up.
mIt can be caused by stressful life events or changes. These
include: being out of work; illness; traumatic events; the end of a
relationship; and the death of a loved one. (However, depression is
different from grief following the death of a loved one).
Depression may happen just once, or may return again over time. Some
people may live with it throughout their lives.
3
What are the signs of depression?
Depression has a wide range of symptoms. They include thoughts,
feelings, changes to your body and the way you behave. Here is a list of
some symptoms of low mood and depression. Please tick any that you
often experience:
You feel…
mSad, upset, numb, guilty
mAngry and irritable about little things
mLess interested in things you once enjoyed
mLike things are out of your control
mLike you are not really there
mLike you are alone
You mind finds it is…
mRacing/difficult to switch off
mGoing over and over things
mForgetful
mDifficult to focus and jumps from one topic to another
mDifficult to remember things
mImagining that the worst will happen
Your thoughts might be…
m“I can’t cope”
m“I have no confidence”
m“Everything is hopeless”
m“Things are out of control”
m“The worst is going to happen”
m“I hate myself”
m“I can’t be bothered”
4
You might behave by…
mStop doing the things you used to enjoy
mStop doing everyday tasks
mCan’t sit still/find it hard to relax
mPut things off
mSelf harming
mAvoiding friends and family
mBeing snappy and irritable
mEat and sleep more (or less)
mDrink/take drugs and/or smoke more
Your body symptoms are…
mCan’t sleep / sleep too much
mButterflies in the stomach
mFeel sick
mNeed to go to the toilet
mHeadaches
mTired
mTearful
mTense muscles
mLower sex drive
mMore pains in the body
If you have ticked a number of these boxes, you may be having symptoms
of low mood or depression. However, don’t be alarmed, this is very
common. There are things you can do to improve your situation. You will
find some useful strategies in this booklet.
Sometimes these symptoms can be caused by medical problems. For
example: an under active thyroid; diabetes; a head injury; stroke; chronic
pain; or a lack of vitamins and minerals e.g. low vitamin D. You should
see your GP to be sure that your symptoms are not related to a medical
problem.
5
The vicious cycle of depression
Depression changes the way you think, how your body feels, how you feel
emotionally and how you behave. These changes can have an effect on
each other. Depression can also have an effect on other parts of your life.
Situations like: how you get on with other people, money, housing and work.
Situation
Things in your life
Thoughts
Negative: “I’m a bad person”
Blaming: “It’s my fault”
Behaviour
Emotions
Stay in
Avoid people
Drink/eat more
Stop doing things
Sad
Hopeless
Empty
Lonely
Physical
Tired
No energy
Body aches
Headaches
6
These ‘five areas’ (thoughts, emotions, physical, behaviour and situation)
can all affect each other. This keeps the depression going. We call this a
vicious cycle.
Here are some examples of things that can keep a vicious cycle going:
mPoor Coping: Some people try to cope by using alcohol. Others
might call in sick to work. This can make the situation worse in the
long term. For example, people could become addicted to alcohol;
it could lead to financial or relationship problems. This makes the
situation worse and the depression stays.
mPoor motivation or low energy: People often stop doing things
they used to enjoy. The vicious cycle develops as they do less and
less. This can make them withdraw more and more.
mNegative beliefs or hopelessness: Some people do not seek
help. This may be due to feelings of worthlessness. For example,
“Why should anyone help me, I’m rubbish”. It could be because they
feel helplessness. For example, “Nothing can change the way I feel”.
Sometimes people do not know that they have depression. If this is
the case it will not be treated.
7
See it
Do you notice any vicious cycles in your life?
Have a go at drawing your own cycle on the blank diagram on the next page. Use
the symptom checklist from page 5 and 6, or think of the last time you felt low.
The arrows in the diagram show how every area can affect any other area
to make a vicious cycle.
Situation
Things in your life
Thoughts
Behaviour
Emotions
Physical
8
Treat it
To get over depression you need to break the vicious cycle that keeps it
going. You need to change something in your ‘five areas’.
So getting better can mean making small changes in:
mhow you think; mwhat you do;
myour physical health; and mwhat is going on in your life.
The key is to take small steps at a time. A small positive change in one
area can have a positive effect on the other areas. So you can change
your vicious cycle into a positive cycle.
Situation
Things in your life
Thoughts
“I’m doing the best I can”
Behaviour
Emotions
Talk to a friend
Ask for help
Hopeful
Positive
Physical
Sleep better
Less tired
9
Working with physical symptoms
Depression can affect your body as well as your thoughts and feelings. It
can
mchange your appetite (eating more or eating less)
mchange your sleep patterns (sleeping more or sleeping less)
mlead to a lack of energy and feeling tired.
Some people find they experience more ‘aches and pains’. Others become
more aware of any physical pain that they have had before.
Many things will affect your body and your mood, including what you do
and what you put into your body. This includes:
mMedication
mAlcohol and other drugs
mThe quality and quantity of food
mExercise and activity levels
mSleep and relaxation
mPain
mIllnesses
mEven the amount of sunlight you get
It is worth spending some time to think about each of these factors. You
may want help and support to make changes that support your physical
health. These changes can help improve your mood. There is more
information about this in the ‘Looking after yourself’ section near the end
of this booklet.
The booklet ‘From Distress to De-stress’ has lots of tips about how to
reduce the physical impact of distress. You can download a copy from
www.mhim.org.uk.
10
Working with behaviours
Often people with depression do less. They may stop doing some of
the pastimes that they used to enjoy. Sometimes people become more
withdrawn and less sociable. They may put jobs off and may start doing
things to cope that are unhelpful. Some people may drink more alcohol,
stay in bed more or over-eat.
As their behaviour changes; doing less of what is helpful and enjoyable,
doing more of what is unhelpful (but may seem enjoyable!), then their
mood is made worse. This feeds the vicious cycle.
To get better, it can be useful to notice what has changed. You can then
look to reduce any unhelpful ways of coping that you use. You could also
start doing things that will improve your mood (even if you don’t feel like
it!) Some examples include:
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mBeing more active
mBuilding healthy relationships eg with friends and family
mDoing enjoyable and pleasurable activities
mGetting out of the house
mKeeping in contact with the outside world.
Make a list of things that you may have to do and a list of things that you
enjoy doing.
Things that I need to do:
Things that I enjoy or would like to do:
12
When you’re feeling down, doing more can seem like a huge burden.
This may be for many reasons. Maybe you’re not sleeping well or you’re
not eating as well. This is common in depression. It can sap your energy
and make you feel tired and lethargic. Your thoughts may be telling you
‘there’s no point’ or ‘I’ll do it tomorrow’. These all make it tougher to
increase your activity levels and get into healthy and enjoyable routines.
The good news is that there is proof that being more active is a great way
of beating depression.
But when you feel tired and your
head’s telling you not to bother, then
it is hard to get motivated. So how
do you get going? Here are some
ideas for you:
Motivation follows action
When we feel down it is a real effort to get going. However, once we do
make a start then we often feel like we want to do a little bit more. This
is true no matter how small the start is. If we wait until we feel like doing
something before we start, then we may wait for a long time!
‘I’ll do it tomorrow’…
and tomorrow never comes!
13
Get a routine
Having a routine can help you look after yourself every day. It can
improve the quality of your sleep and life. Developing a routine can help
you feel more in control of your life. The body works better when its basic
needs are met. The brain needs a lot of energy to function and without
enough food, it won’t work well. Often medications need to be taken
regularly, so it is important to plan them into your day.
It is important to have
ma reasonably regular bedtime and wakeup time,
mregular times to eat
mperiods of physical activity, and
mperiods of rest and relaxation.
You could plan a daily routine like this:
7-8am
1-2pm
5-7pm
10pm
11pm
Get up
Shower and Breakfast
Lunch
Dinner
Prepare for bed
Bed
14
Activity scheduling
Another tip is to plan to do a range of activities into your week. It can
help hugely to do things which you get pleasure from, or things which
give you a sense of achievement.
Depressive symptoms can also be helped by doing some exercise; which
can help boost your self-esteem, or by doing something sociable. These
are what are called the ‘Fabulous Four’.
The activity schedule over the page can help you build more activity into
your day.
Step 1: Think about activities that fit into the ‘Fabulous Four’ activity
groups:
mPleasurable activities
mActivities which give you a sense of achievement
mActivities which are physically active
mSocial activities
It is important to do a balance of activities from each group. So, for
example, each day try to schedule in an activity from a different group to
the day before.
Step 2: Schedule your activities:
mPrint or copy the diary over the page. Then fill in what you plan to do
for the next week. Include the time of day when you will do the activity.
mMark on the diary whether you managed to do the activity or not
and how you felt about it, or what got in the way.
Step 3: Practise makes perfect:
It might take a lot of practise to find the combination that works for you.
Just remember to try to keep a good balance of activities from across the
Fabulous Four. Also, keep it realistic – don’t overstretch yourself.
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Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pleasurable
activity
Activity with
a sense of
achievement
Physical activity
Social Activity
Another tip for success is to ask someone to remind you. Anything that
helps you to remember to begin is a good idea. This is because your
memory can be affected by depression.
To increase the chances of getting started, you could give yourself a time
limit. So you could decide to go for a walk for just 10 minutes. Then time
yourself. Use a clock to make sure you don’t go over the ten minutes
(unless you want to, after you begin!)
Small Steps: One small step at a time
Don’t try to do everything all at once. You’re not going to feel better
overnight. Getting out of the depressive cycle takes time. It is best to
tackle the things that need doing in small stages.
Doing a task may seem like a huge effort when you think about everything
you have to do. If you break them down into much smaller stages they
may seem less daunting. So for example, before you get back to going
out with friends again, you may need to speak to them on the phone first
or even text them if that seems easier. Then, once you feel a bit more
confident, you could ask them to come round to see you at home before
you think about going out somewhere with them.
But you don’t need to take anyone’s word for this, you can try it yourself.
Think of a small job that you have been putting off. If you can, break it
down into even smaller parts. Then take the smallest bit first. Just start
to have a go at it and see what happens.
17
Working with your thoughts
Negative automatic thoughts
With depression your thinking tends to become more negative. You might
have what are called ‘negative automatic thoughts’. These just pop into
your mind and make you feel more depressed. Some examples include:
‘I’m no good’; ‘They don’t like me’; ‘Nothing will help’.
This type of thinking can make you interpret things in negative ways.
When you are down, these thoughts seem believable and reasonable. But
really they are unrealistic, untrue and just plain unhelpful. So it can help
to question your thoughts. You need to make sure that you aren’t making
yourself feel worse.
Unhelpful thinking styles
You can also see if you use any unhelpful thinking styles. Try to keep
an eye out for when you may be using any of them. There are some
examples over the page.
Sometimes your thoughts might be linked to long term beliefs. These
could be about you, about other people or about the world. They may
hold you back in your recovery. If so, you may need to talk to someone
like your GP, a counsellor or therapist.
18
Personalising: You blame yourself for anything bad that happens. You
do this even if it has little or nothing to do with you. If something goes
wrong you think it is your fault.
Catastrophising: You expect things to go wrong, no matter what. You
tend to blow up events and how awful or horrid they will be. You overestimate the chances of things going wrong. When things do go wrong
you think that it will always be like that.
Jump to conclusions: You assume things without any proof. Mind
reading is when you think that you know what other people are thinking.
Fortune telling is when you predict that things will go wrong
Over-generalising: You do not see a bad event as just a one-off event.
This is because our brains try to see patterns in everything. So you might
think that because you don’t get on with someone then it means that no
one will like you. Or if you don’t get one of several jobs done then you
have ‘not done anything’.
19
Demand evidence
One way to question the thoughts or ideas that bother you is to ‘demand
evidence’. Do not just accept a negative thought that pops into your
head. Instead, take another look at it. See if it is backed up by reality and
whether it is helpful.
For example:
A friend walks past you in the street and ignores you.
Your first reaction may be to think they have fallen out with you. You think
that they are ignoring you and so you may feel sad or angry.
However, maybe they just didn’t notice you or maybe they have things on
their mind.
If you challenge your initial reaction you might feel better. You are
more likely to come to a more accurate interpretation of what actually
happened.
20
This might sound too simple. When you feel down, your head might say
things like ‘I can’t do that’ or ‘It sounds like rubbish’, but if you give it a go
you may notice a small change.
You could use the following table to question any ‘negative automatic
thoughts’ that trouble you.
Negative
automatic thought
‘These ideas will
never work’
Feeling
Down, hopeless,
demoralised
Alternative
thought
New feeling
‘I’ve got nothing
to lose by trying.
It might take
my mind off my
problems’
A bit more
hopeful, curious
There is more information about recognising and challenging unhelpful
and upsetting thoughts in the ‘Unwind Your Mind’ booklet available from
www.mhim.org.uk.
21
Working with our environment or situation
‘No man (or woman) is an island’, as the saying goes. Each of us is
connected to the world and the people around us. We all affect and are
affected by our surroundings.
Your environment or situation includes things other than your thoughts,
feelings, body and behaviour. These are some examples: the people you
know; relationships; money and debt; housing; work; organisations;
support; and things that have happened to you.
The things that go on in your life can have a big effect on your mood and
vice versa. Often people get depressed because of the things that happen
to them.
These could include redundancy and unemployment, bereavements, illhealth, disability, not having a lot of money, poor housing, discrimination,
trauma, debts, and being a carer.
When people are depressed, they find it hard to do normal, everyday things.
This can have a knock-on effect on other parts of their lives. It can also
have an effect on the people around them. It could have an impact on their
caring roles, their work responsibilities, and keeping the house going etc.
It is important to keep these things in mind when tackling depression.
22
Ask yourself these questions:
What has helped me in the past?
What may help this time?
23
Problem solving
When people have lots of things going on, it can feel like there is too much to
deal with. This can affect a person’s mood. It is very easy to spend a lot of time
worrying about a problem without finding a way to sort it out. This can make us
feel worse and can affect our ability to sleep and think clearly.
To help decide what to do, you can use a simple problem solving method:
What is the problem? Identify a problem you want to
tackle. You may need to break down a big problem into
small, bite-sized manageable pieces to tackle one-by-one.
What could work? Come up with as many ideas as
possible.
Work out what is good about each solution and then
what is bad about each solution.
Choose one of your solutions – the one that seems to
be the best. Look at the things that are good or bad about
each solution to help you decide.
Make a step-by-step plan. Include what you are going
to do and when you plan to do it. It is a good idea to try to
think about anything that might get in the way of your plan.
You can then think of a mini-plan to overcome any obstacles.
Review what happened and see how well it worked. If it
hasn’t, then you can go back to another solution and try
that.
24
You may need to seek the right kind of extra support and advice to deal
with any problems.
What do you think could help?
Here are some people who may be able to help:
Manchester Community Health Trainers support people with making
small changes that benefit their health, e.g. better diet or more exercise.
0161 861 2546
Citizens Advice Bureau for advice on money, housing etc. 08444 111 222
Shelter for help with housing problems 0844 515 1640
Lifeline for advice about drugs 0161 272 8844
Manchester Carer’s Forum for support for carers 0161 819 2226
25
Treatments and support in dealing with depression
Antidepressant Medication
This is a common way to treat depression. Antidepressants do not cure
depression, but they do reduce the symptoms. This can help you feel
more able to deal with the depression yourself.
Antidepressants can improve your:
mMood
mSleep
mAppetite
mEnergy levels
mConcentration
Antidepressants can be used alongside other things you do to help
yourself. This includes the suggestions in this guide as well as going to
counselling or other therapies. You can talk to your doctor about what
your options are.
It can take a bit of time for antidepressants to start working. It often
takes between two to six weeks before people start to feel the benefits.
You must take them every day for them to work.
Some people experience mild side effects when they start taking
antidepressants. These include headaches, dry mouth, blurry vision,
sweating, feeling dizzy and feeling sleepy. They often go in seven to ten
days. The side effects of different antidepressants vary so you should ask
your doctor what to expect and what to do if you have a problem.
If the side effects don’t go, your doctor may ask you to lower the dose.
You may need to change to another antidepressant.
Antidepressants are not addictive, but if you just stop taking them you may
feel some effects. These are called withdrawal symptoms. They include
feeling sick, being sick, headaches, anxiety and not being able to sleep.
If you are thinking of stopping your medication you should speak to your
doctor first. This is because you may need to reduce the amount you are
taking slowly. This will give your body time to adjust.
26
Talking treatments or therapies
Your doctor may recommend that you talk to someone who can listen to
how you are feeling and help you to deal with difficult thoughts, feelings
and behaviours. Some therapies may be quite brief and others continue
for longer periods. You may find that the therapy follows suggestions that
are similar to those in this guide.
In Manchester you can also ask to see a therapist yourself and they will
suggest which form of therapy will suit you best.
mFor NHS service in North Manchester: 0161 231 0017
mFor NHS service in Central Manchester: 0161 882 2150
mFor NHS service in South Manchester: 0161 946 8260
mPsychological Wellbeing Practitioner Service (citywide):
0161 226 3871
mAfrican and Caribbean Mental Health Service: 0161 226 9562
You could try computerised Cognitive Behavioural Therapy (cCBT) - three
FREE websites are:
mwww.livinglifetothefull.com;
mwww.moodgym.anu.edu.au; and
mwww.ecouch.anu.edu.au
You can get personal support with cCBT from Self Help Services at venues
across Manchester. Contact them on 0161 232 7854 or visit them at
www.selfhelpservices.org.uk
27
Especially for young people:
mEmerge 16/17 for 16 & 17 year olds: 0161 228 1888
m42nd Street, for ages 13 to 25: 0161 832 0170 (Mon, Thu & Fri
2pm-5pm)
For over 60s:
mAge Concern Counselling Service 0800 027 57 87
Things to do in a crisis or emergency:
If you need help and support urgently, you could contact your GP, or you
could use a phone line to talk with someone:
mSamaritans: 08457 90 90 90 (24 hours)
mNHS Direct: 0845 4647 (24 hours)
mSaneline: 0845 767 8000 (6pm to 11pm daily)
mCrisis Point: 0161 225 9500
For more Information
Manchester libraries have books and guides about mental health and
wellbeing in each branch as well as computer internet access.
Here are some websites that will give you more information about
depression and about local services:
mwww.mhim.org.uk: the mental health in Manchester website with
links to a wide range of information, including other languages
mwww.selfhelpservices.org.uk: Self Help Services in and around
Manchester
28
Beat it
Practise, practise, practise…
Things are not going to change overnight. It can be a challenge to make
changes to the way you have been doing things for so long. But, with
practise it will become easier and easier. In the end, the changes will feel
like second nature as you get used to them.
There is a lot of information in this booklet. It might be useful to read it
more than once. Try each technique a few times and keep practising the
ones that you find useful.
Do not expect too much too soon. It may take some time for you to
change the way you think and feel. It is a bit like learning to walk as a
toddler. We all fall over at first. You might even bang your head or graze
your knee. Luckily, despite these setbacks, you kept going and eventually
learnt to walk. It didn’t happen overnight. It took time and practise. It is
the same for overcoming depression. It is not going to happen overnight.
But, it will be worth it in the end.
After a while, it is useful to go back and check your depression checklists.
You will be able to see if there have been any changes.
29
Coping with setbacks
Everyone has setbacks. Life is like that! The trick is to find ways to cope
with them. When they do occur, remember that it happens to everyone.
It does not mean that you have failed, so it is important not to give
yourself a hard time. If you do start to think things like ‘I’m a failure’, you
can use the Demand Evidence section of this booklet to challenge your
thoughts.
When you have a setback, try to remember that you are not back to
square one. It can be easy to forget about all the progress you have
already made. Try to use it as a learning experience. We often learn
more from things when they don’t go quite right compared to when they
go smoothly. Take some time to reflect on what has happened. Try to
understand why it has happened and what you can learn from it. You
may be able to find a pattern to what is going on.
You can learn to recognise your warning signs that a setback is more
likely. Warning signs might include:
mlots of things going on in your life
mchanges in your mood: feeling low, angry, upset, wound up etc
mchanges in your thinking: negative thinking; unhelpful thinking
styles; giving yourself a hard time
mfeeling overwhelmed
mbecoming more irritable and argumentative
mchanges in your body: feeling more tired, headaches, aching
muscles
mchanges in what you do: doing fewer enjoyable things, avoiding
people and places; being less active.
Once you can recognise your warning signs, you can do something to deal
with them so things don’t get worse. You could even come up with your
own survival guide with a plan to deal with each warning sign.
Finally – don’t give up! Overcoming depression takes time and practise.
It may take some time to notice an improvement. It is worth taking some
time each month to look at the progress you have made.
Looking after yourself
You can look after yourself in many ways. The skill of ‘looking after you’
and paying attention to your needs is important.
Some people might feel guilty and view it as being selfish. However, taking
care of yourself and being interested in yourself as well as others, is a
good thing. Only by looking after yourself will you be ready to deal with
the ups and downs that life will throw at you. You will also be more able
to support others when you feel strong and well rested.
Eat Well: Your brain uses up more than 50% of the energy
in the food you eat. That is why it is important to eat
starchy food like rice, pasta, bread and potatoes. When you
do not eat well, your brain cannot work properly. Eating
your 5-a-day helps improve physical and mental health. It
includes fresh, frozen, canned or dried fruit and vegetables.
It is also important to eat protein such as meat, fish, beans,
tofu and quorn. Omega3 oils found in oily fish and dark
green vegetables are also important for a healthy brain; as is
drinking enough liquids each day. Read the booklet ‘Food and
Mood’ for more information. It is available to download free
from mhim.org.uk.
Vitamin D: There is very little Vitamin D in the food we eat.
Our skin makes Vitamin D from sunlight. However, this only
happens between the months of March and October. You only
need to spend 20 minutes in the sun each day, if you have
pale skin. The darker you are, the longer you will need to
spend in the sun. Many breakfast cereals and all margarines
(but not low fat spreads) have Vitamin D added to them. Just
check out the label. You can also buy Vitamin D tablets to take
once a day.
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Get Active: This is a great stress reliever. It can make you
feel fitter and more confident. Choose something that you
enjoy and can fit into your lifestyle. Aim toward 30 minutes
of activity at least five times a week. Walking, gardening and
doing the housework are all examples of physical activity. Visit
gettingmanchestermoving.org for information about what is
going on in Manchester. The booklet ‘Physical Activity and
Mood’ has even more tips about getting started. It is available
to download free from mhim.org.uk.
Sleep Well: This lets the body and mind recuperate and rest.
When you don’t sleep well, your brain does not work properly.
You can use relaxation and breathing techniques in bed to
help you to fall asleep. Read the booklet ‘Getting a good
night’s sleep’ for more information. It is available to download
free from mhim.org.uk.
Relax: This helps the body and mind recover and rest. You
can relax in many ways. Some people read; others paint and
draw; some people knit and others spend time with animals.
Try to find a way that works for you. Breathing techniques
can reduce the affect of stress on the body. Read the booklet
‘From Distress to De-stress’ for more information. It is
available to download free from mhim.org.uk.
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Connect: Build bonds with people. It can help you feel
supported and closer to others. Friends and family can be an
important source of support and companionship.
Give: This is about doing something nice for others. Helping
someone else can make you feel good about yourself. It will
make other people feel good too. It could be as simple as
smiling at a stranger or holding a door open for someone.
You could help a neighbour or friend or do random acts of
kindness. It can feel great to volunteer at a local community
group or charity. You could meet new people, learn new skills
and gain valuable experience.
Keep Learning: Learn or rediscover skills. It builds
confidence and esteem. You will feel more able to cope
with life. There are a number of life skills courses available
across Manchester. For more information, contact Self Help
Services on 0161 226 3871. There are also free computerised
Cognitive Behavioural Therapy courses online. These include:
mllttf.com – living life to the full website
mmoodgym
mecouch
Take Notice: Notice the world around you. It can put things
in perspective and brighten your day. Often we can go around
in autopilot and miss the little things that could improve our
mood. Keep an eye out for rainbows, architecture and nature!
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Crisis: Sometimes things can feel like they are too much to
handle. If you feel like this, it is very important to get some
help as soon as possible. Here is a list of organisations and
services that can help.
Your GP
If you think you may be depressed, your GP is the best person to talk to
in the first instance. Write down your doctor’s name and number here:
Accident & Emergency
You can go to A&E if your mental heath worsens to crisis point. Write in
the address of your nearest A&E here:
The Samaritans
The helpline is available 24 hours a day to provide confidential emotional
support for people who are experiencing feelings of distress, despair or
suicidal thoughts.
Helpline: 08457 909090
Manchester: 0161 236 8000
Crisispoint
For help with crisis accommodation and personal support.
Daytime Tel: 0161 225 9500
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If you are already using
Manchester Mental Health & Social Care Trust services:
Check your care plan for your crisis plan contact details.
MMHSCT Crisis Line: 0161 922 3801
Mon-Thurs 5pm - 9am Friday 5pm - Monday 9am & Bank Holidays
Anxiety UK Helpline
Monday – Friday 9.30 to 4.30
08444 775 774
It is important to remember that many people feel like this at times.
There are people out there who can and want to help you.
Suicide is forever, your problems are not.
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Other sources of help
Books
Feeling good: the new mood therapy, David Burns
Overcoming depression, Paul Gilbert
Dealing with depression, Kathy Nairne and Gerrilyn Smith
Anxiety and depression: a practical guide to recovery, Robert Priest
Depression: the way out of your prison, Dorothy Rowe
Overcoming depression and low mood: a five areas approach, Dr Chris Williams
Mind Over Mood, Christine Padesky
Help Lines
NHS Direct: 0845 4647
The helpline is available 24 hours a day, seven days a week. It can
provide medical advice and advise you on the best local service to offer
the care you need.
National Debt Line: 0808 808 4000
www.nationaldebtline.co.uk
Help for anyone in debt or worried about falling into debt.
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Websites
mhim.org.uk
Mental Health in Manchester website offers lots of information about
mental health and wellbeing. It contains a range of free downloadable
self-help resources and information about mental health services in
Manchester.
cci.health.wa.gov.au
This website features free online self-help modules and resources.
ecouch.anu.edu.au
This is a free self-help interactive program with modules for depression,
generalised anxiety & worry, social anxiety, relationship breakdown, and
loss & grief.
getselfhelp.co.uk
This website offers free CBT self-help information, resources and including
therapy worksheets.
llttf.com
Living life to the full website offers a free CBT life skills course made up of
modules that aims to improve wellbeing and mental health.
moodgym.anu.edu.au
This is a free self-help program to teach CBT skills to people vulnerable to
depression and anxiety.
rcpsych.ac.uk
The online mental health resource from the Royal College of Psychiatrists
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Useful Organisations
42nd Street
42nd Street works with young people (aged 13 – 25) living in Manchester,
Salford and Trafford. They provide a range of support services to young
people under stress.
Website: 42ndstreet.org.uk
Tel: 0161 228 7321
Anxiety UK
Anxiety UK works to relieve and support those living with anxiety disorders
by providing information, support and understanding via an extensive
range of services.
Website: anxietyuk.org.uk
Helpline: 08444 775 774
Manchester Mind
Manchester Mind offers a range of services including:
mAdvice, information & Counselling services
mYoung Adult Advice & Support Project (YASP)
Website: harp-project.org
Tel: 0161 226 9907
Self Help Services (SHS)
SHS offers a range of services including:
mCounselling & Psychological Wellbeing Practitioners
mComputerised Cognitive Behavioural Therapy
mSelf Help Groups & a range of courses
Website: selfhelpservices.org.uk
Tel: 0161 226 3871
The Roby
The Roby offers a range of services. It specialises in services for people
from South Asian cultures.
mCounselling in a range of community languages
mSouth Asian Women’s group
mParent and Toddlers group
mEvolve (Drop-In)
Website: theroby.org.uk
Tel: 0161 257 2653
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© Manchester Mental Health & Social Care Trust, Public Health Development Service.
All rights reserved, not to be reproduced in whole or in part without the permission of the
copyright owner. April 2013