Introduction

Depression is experienced differently by different people but there are common features:

• Feeling low, sad, tearful and numb
• Avoiding people and situations (social isolation)
• Low motivation and poor concentration
• Feeling worthless, useless, self-blaming and perhaps suicidal
• Thinking negatively and seeing the worst in things
• Change in sleeping patterns and eating habits
• Loss of enthusiasm, interest and enjoyment

Sometimes depression is the reaction to a life event or sometimes it feels like it comes from nowhere. It is estimated that one in six people have a severe depressive episode at some time in life. In its milder form depression makes living life to the full seem difficult and less worthwhile. At its most severe it can be life-threatening.

Moving Out of Depression

Most people do recover from depression. Physical movement is said to be important to counteract the 'in the head' negative thoughts and 'heaviness' that accompanies depression so activities such as walking, dancing, swimming, etc are beneficial. It can be tempting to try to find release from depression by abusing drugs or alcohol but this can bring its own problems - it is important to look after yourself physically. It can be useful to challenge negative thinking that feeds depression - talking out thoughts and feelings can be useful. Sometimes medication can be helpful in managing depression; medical support and information on medication can be obtained from your GP

 

Useful resources

Understanding depression
Leaflet from the Royal College of Psychiatrists
http://www.upworthy.com/what-is-depression-let-this-animation-with-a-dog-shed-light-on-it?g=2
http://www.moodjuice.scot.nhs.uk/mildmoderate/Depression.asp	Gives a general overview
NHS information on depression
http://www.allaboutdepression.com/index.html	Facts about depression
https://www.futurelearn.com/courses/anxiety-depression-and-cbt	Free online course on depression, anxiety and CBT
https://www.viciouscyclepmdd.com/	Overview of Premenstrual Dysphoric Disorder, a mood disorder linked to the menstrual cycle
Managing depression
Change the way you feel by changing the way you think https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf Learn how your behavior can directly affect your mood, for better or worse, and how to use skills to put yourself in situations that will make it most likely to improve your mood.	Self-help booklet on managing depression A Behavioural Activation workbook
Depression and Low Mood: NHS Self-help guide	A free downloadable book to help change negative thought patterns and behaviour
CALM	Campaign Against Living Miserably: movement against male suicide
http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=37	A helpful workbook about depression
http://theboar.org/2015/10/13/lets-talk-about-mental-health/	Article from the Boar on mental health and support
http://www.studentsagainstdepression.org/	Student depression website
http://www.livinglifetothefull.com/	Self help sites
http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/improve-mental-wellbeing.aspx	NHS site
http://www.nhs.uk/Tools/Pages/Wellbeing-self-assessment.aspx	NHS wellbeing
The Depression Alliance
Depression UK
http://blurtitout.org/	Forum for support
http://mindfulnessforstudents.co.uk/
http://www.itgetsbrighter.org/	Information and videos on dealing with mental health difficulties
https://www.youtube.com/watch?v=aMZqXlWqrm0&feature=youtu.be	Video on experiences of depression. With thanks to NUI Galway (please note that resources referred to in this video are not available to students and staff at Warwick)
http://www.actionforhappiness.org/
https://medicine.umich.edu/sites/default/files/content/downloads/Behavioral-Activation-for-Depression.pdf	Helpful workbook for dealing with the cycles of behaviour which can be part of depression
Apps
Moodometer	Track your mood with this NHS mood app
http://www.dwmh.nhs.uk/wellmind/	App for stress, anxiety and depression
For immediate support
Samaritans	24 hour helpline: 116 123
Available from the University Library:
Dealing with Depression		Barnes
Mind over Mood: a cognitive treatment manual for clients		Dennis Greenberger & Christine Padesky
Mindfulness Based Cognitive Therapy	Combining CBT and mindfulness techniques, aimed at preventing relapse of depression	Segal
Understanding and Overcoming Depression		Bates
Depression: The Way Out of Your Prison -		Dorothy Rowe
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness	Combining CBT and mindfulness techniques, includes CD with meditations	J. Mark G. Williams
Overcoming depression (CBT)	Popular self-help book, good overview of CBT techniques for depression	Paul Gilbert
Beating Depression : The Complete Guide to Depression and How to Overcome It]	General overview of depression and treatments, including practical tips	Cembrowicz, Stefan.; Kingham, Dorcas.
Creating Optimism : A Proven, Seven-step Program for Overcoming Depression	Focuses on the importance of relationships and explores evolutionary explanation of depression	Bob Murray; Alicia Fortinberry
Dealing With Depression Naturally	Explores biological causes of depression, the impact of nutrition on mood	Syd Baumel>
Depression : The Way Out of Your Prison	Explores where depression may stem from, and how to overcome it	Dorothy Rowe
Help Yourself Move Out of Depression and Anxiety	Cognitive behavioural focus - practical steps to help manage negative thoughts, emotions and anxiety	Helga A. H Rowe
Why Am I Still Depressed? : Recognizing and Managing the Ups and Downs of Bipolar II and Soft Bipolar Disorder,	Ebook	James R Phelps
Living with bipolar	A guide to the causes and triggers of bipolar disorder and the treatment options available for sufferers
Coping with depression and elation	Useful for family members of those experiencing mood swings or bipolar disorder	McKeon
How to lift depression (fast)	Easy to read, looks at role of sleep/dreaming in depression	Griffin and Tyrell
Climbing out of depression: a practical guide for sufferers		Atkinson
Overcoming depression	Uses case studies to explore how beliefs and thoughts maintain depression.	Windy Dryden, Sarah Opie
Coming off Anti-Depressants: How to use and stop using anti-depressants safely		J. Glenmullen
Accepting Voices		Romme and Escher
Calm Energy : How People Regulate Mood With Food and Exercise	Describes how you can manage your moods by eating the right foods and living a healthy lifestyle	Robert Thayer
The kitchen shrink- food and recipes for a healthy mind	Recipes containing foods that may help depression, PMS and anxiety and enhance mood and brain power	Natalie Savona

The University of Warwick cannot be responsible for the content of other websites.