How can I help myself

Behavioural strategies Cognitive strategies Interpersonal strategies Mindfulness

Behavioural strategies

	activity makes you feel good
	activity motivates you to do more
	activity reduces mental clouding and helps you think more clearly
	activity will help you sleep better

Look out for 'blocking thoughts' (cognitive barriers) such as, "I won't enjoy it… I'll only make a mess of it… It will be too difficult."

Try to think instead, "I don't know that I won't enjoy it, make a mess of it or if it will be too difficult. The only way to find out is to try it and see."

It helps to plan activities a day in advance and to start with just two or three short, simple and manageable tasks. Build up gradually. Plan for roughly equal numbers of pleasurable activities (e.g. lying on the beach, having a massage, going for a walk) and achievement (e.g. washing the car, writing a letter, ironing). Involving a friend or partner can be very helpful in getting you started.

Be realistic. Increasing your activity level will help your depression and anxiety in the long run, but don't expect there to be benefits overnight. You'll have to be patient. If you sleep in or miss an activity, don't worry - just go on to the next one and reschedule the missed activity for another time.

Controlled breathing
Rapid, shallow breathing often occurs in anxiety and depression. This can aggravate a range of symptoms including lightheadedness, dizziness, mental confusion and palpitations. People with anxiety and depression often breathe at around 20 breaths per minute. The recommended rate is around 10 breaths per minute.

Controlled breathing involves a careful cycle:

	count to three as you breathe in, and
	count to three again as you breathe out
	this will produce a breathing rate of about 10 breaths a minute
	if you do this 10 times you will have done controlled breathing for 1 minute
	continue this way for at least 5 minutes, or until the anxious feelings have gone.

You can then breathe this way whenever you notice that you are starting to feel anxious, or your breathing is rapid or shallow.

Goal setting
Setting realistic, achievable goals is very important in helping to maintain motivation and perseverance through the ups and downs of recovering from anxiety or depression. Having goals helps to prevent life from becoming meaningless and can help to prevent future episodes of depression. Achieving your goals helps to build self-confidence - that's why they must be realistic and manageable.

Goals can be short-, medium- or long-term. They can be about finances, work, recreation, family, friends, learning, health or spirituality. Many people find it difficult to think about their goals when they are troubled by anxiety or depression.

Start by just writing down a few simple goals and the steps necessary to achieving them. Give yourself a reward as soon as you can after accomplishing the goal. Goals and rewards can be very simple - for example, washing the car then going for a swim or making yourself a cup of tea.

You may feel you don't have any long-term goals, or that those you used to have no longer have any interest. It may be difficult to work out whether this is simply because you feel depressed or anxious, or because you have not had the opportunity to seriously think about your goals. Whatever the reason, start with achievable, short-term goals. It will be much easier to consider longer-term goals when you feel better.