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Tips to help combat depression

One of the most common factors that lead to addiction is depression. Many will use a particular drug to help themselves deal with difficulties in their lives. However, this can lead to a vicious circle which makes their depression worse and creates a reliance on using substances to help them deal with the stress in their lives. Part of our alcohol and drug rehabilitation programmes is to raise the client’s self-esteem which will help to eradicate the need to use substances. However, it is far more preferable to prevent addiction and dependence from developing in the first place. Being able to cope with depression in the correct way is essential to avoid getting trapped in the cycle of addiction.

Many will not even be aware that they have depression, or they may have only just started on the slippery slope. Therefore, it is important to make improvements to your lifestyle before the cycle of depression takes over. Here are some tips on how you can help to combat depression:

See a doctor

If you are suffering from depression, make sure that you see your local GP as soon as possible. Many will feel embarrassed about seeing a doctor for depression or think that they are wasting the doctor’s time. However, your GP is there to help you and the chances are that you are not the first person they have seen with similar symptoms. This vital first step can help in several ways. Simply being diagnosed with depression helps; this gives an explanation as to why you may be feeling the way you are and why simple tasks seem so difficult. The doctor can also look for the reasons that may be triggering depression and find ways to combat it. Finally, your GP is best qualified to advise you on how you can change your lifestyle to make life easier to cope with.

Set Goals

Often there will be reasons behind depression; including current job, unemployment, relationships, finance or even the weather. Make a list of ways that you would like your life to improve your life and form a step-by-step plan on how you can achieve your goals. Start with very small steps and remember to be client and realistic.

Get active

Exercise releases natural anti-depressants into your body. Not only does it create an immediate short term effect, but research shows that there are long term benefits as well. Don’t worry if you’re a bit out of shape. Start off with a gentle stroll and gradually build yourself up.

Get a hobby

Do something that you find enjoyable. It doesn’t need to be something that’s expensive or difficult, even a visit to the local museum or voluntary work will help. Not only will hobbies prevent negative thoughts from going around your head, they are also a great way to meet new friends.

Get a routine

Depression can remove the structure from your life so it is important to add a routine to your daily activities. Most important is to ensure that you have a good night’s sleep and to go to bed and get up at roughly the same time of the day. Set a daily routine, including cooking, cleaning and getting out the house.

Don’t compare yourself to others

It can be very tempting to compare your life either to those around you or to people in the media. This can be very unhealthy and can severely hinder recovery. The trouble is, there will always be those who appear to live the perfect life. Focus on yourself and your own goals and development.


Whilst there is no magic diet that fixes depression, eating healthily will improve how you feel. Not only does a poor diet affect your mood, but it also creates a sense of guilt when you know that you should be eating something better. There is evidence that omega-3 fatty acids(found in salmon and tuna) and folic acid (found in spinach and avocado) can help ease depression.

Stay social

Many who suffer from depression will look for excuses to stay in the house and not see their friends. Keeping social will dramatically improve how you feel and your friends can also cheer you up.

John Gillen

A recovering addict himself, John is now one of the UK's leading professionals in the addiction recovery industry. Through our blog, he keeps our website visitors in the loop with the latest news and industry trends in relation to addiction treatment.