The good news is that most people with depression will get better on their own by doing things to help themselves. You may be able to overcome depression by yourself, which will give you a feeling of achievement and confidence to tackle such feelings again if you feel low in the future.

Taking up some of the suggestions in this leaflet may shorten a period of depression and can help you stay well in the future.

But some people need extra help, especially if their depression is severe or it goes on for a long time, or the things they have tried to get better haven't worked.

If this is the first time you are experiencing depression, you have a roughly 50:50 chance of becoming depressed again, so it is important to know how to get help if you need it.

So if you think you need to talk to someone about how you feel, try not to put it off, as it can help you get back to doing the things you used to do and enjoy life sooner.

Sometimes it can take a few goes to get other people to understand how you feel. Be persistent and don't give up - you can get the right help.

These are some suggestions you can try when you are feeling depressed. It is important that you find what works best for you and create your own list of helpful strategies.

Talk to someone: If you've had some bad news or a major upset in your life, try not to bottle things up. It can help to tell someone close to you how you feel about it. If you don't feel you can talk to anyone, try writing down how you feel.

Keep active: If you are able to, get outside for some exercise, even if it's only for a short walk. This will help to keep you physically fit and sleep better. It can also help you to focus on other things and not on painful thoughts and feelings.

Eat properly: You may not feel very hungry, but try to eat regularly. It's easy to lose weight and run low on vitamins when you are depressed-or to eat too much junk food and put on weight you don't want. A balanced diet, with lots of fruit and vegetables, can help keep your body and mind healthy.

Avoid alcohol and drugs: Alcohol een make you feel better for a couple of hours, but it actually make depression worse in the long run. The same goes for street drugs, particularly cannabis, amphetamines, cocaine and ecstasy.

Create a sleep routine: Try to go to bed at the same time each night and get up at the same time each morning. Do something restful that you enjoy before going to bed, like listening to relaxing music or reading a book. If you can't sleep, get out of bed and do something calming like sitting quietly on the couch. For more information about sleep, see our leaflet on sleeping well.

Try relaxing activities: If you feel tense all the time, try relaxation exercises, yoga, massage, aromatherapy, or another activity you find relaxing.

Do something you enjoy: Take some regular time to do something you really enjoy - like playing a game, reading, or another hobby.

Read about depression: There are many books and websites about depression. They can help you to understand what is going on, give you strategies to cope better, and can also help friends and relatives to understand what you are going through. Practice self-kindness: You may be a perfectionist who drives yourself too hard. Try to set yourself more realistic goals or expectations. Be kinder to yourself. Take a break: It can be really helpful to get away and out of your normal routine for a few days. Give yourself a break from your daily stress and worries. If you can change your environment, even for a few hours, it can help. Join a support group: It can be hard to help yourself when you're depressed. Talking with other people in a similar situation can help. Have a look at the list of organisations at the end of this leaflet for some ideas. Keep hopeful: Remind yourself that many other people have had depression and have got better - there is help out there and you are entitled to the help you need to feel better.

If trying to get better on your own isn't working as well or as quickly as you would like, then it may be a good idea to speak to your GP. Most people with depression are treated by their GP. If you don't have a regular GP, try to find a doctor in your local practice who you feel comfortable with, and who you can see regularly. Your GP will talk with you to review your symptoms and to find out what treatments will work for you. The best treatment for you will depend on your current level of depression, how long it has lasted, and whether you have had depression in the past.

Your GP can also give you a proper physical check-up. This is because some physical illnesses can cause depression. If you are already having treatment for a physical illness, your GP will need to know about it.

Listen. This can be harder than it sounds. You may have to hear the same thing over and over again. It's usually best not to offer advice unless it's asked for, even if the answer seems perfectly clear to you. If depression has been brought on by a particular problem, you may be able to help find a solution or at least a way of tackling the difficulty. Spend time with them. It's helpful just to spend time with someone who is depressed. Letting them know you are there for them can help encourage them to talk and keep going with doing things to feel better. Reassure them. Someone who is depressed will find it hard to believe that they can ever get better. You can reassure them that they will get better, but you may have to repeat this over and over again. Support their self-care. Make sure that they are buying enough food and eating regularly, with a good amount of fruit and vegetables in their diet. You may be able to help them to get out and do some exercise or other enjoyable activities, which can be a better alternative than using alcohol or drugs to cope with their feelings. Take them seriously. If they are getting worse and start to talk of not wanting to live or even hinting at harming themselves, take them seriously. Make sure that they tell their doctor. Encourage them to accept help. Encourage them to see their doctor. take their medication, or talk to their therapist or counsellor. If they are concerned about their treatment, encourage them to discuss these with their doctor. Look after yourself. It can be emotionally draining to support someone who feels depressed, so make sure you look after your own mental health and wellbeing.

People experience different levels of depression in different ways. There are mild, moderate or severe levels of depression. People's experience of depression is also influenced by their cultural background and by their personal values, beliefs and language. If you are depressed, you will probably notice some of the following: 2 In your mind, you: feel unhappy, miserable, down, depressed - this feeling just won't go away and can be worse at a particular time of day, often first thing in the morning can't enjoy anything lose interest in seeing people and lose touch with friends can't concentrate properly and find it harder to make decisions lose your self-confidence feel guilty and unworthy become pessimistic start to feel hopeless, and perhaps even suicidal. In your body, you may find that you: feel restless, nervous or agitated feel exhausted and have no energy can't get to sleep or sleep too much wake early in the morning and/or throughout the night have a headache or stomach upset lose interest in sex can't eat and lose weight or 'comfort eat more and put on weight.