Non-pharmaceutical support

Antidepressant medication is most effective when used alongside non-pharmaceutical interventions, such as the following:

• Peer support can help reduce the sense of isolation experienced by many depression sufferers, and there is now a significant amount of provision online. A good starting point is Mind’s Side by Side (sidebyside.mind.org.uk), a supportive online community where people can share their mental health experiences
• Guided self-help is available in the form of the Reading Well scheme (readingagency.org.uk), which offers Books on Prescription through most local libraries, including in e-form. Resources are also available from Overcoming (overcoming.co.uk) and Moodgym (moodgym.com.au)
• Exercise can be a real mood booster, but needs to be enjoyable to be effective and sustainable, so is a very individual endeavour. For some, exercising at home using free videos such as those provided by Fitness Blender (fitnessblender.com) may work, while others prefer the physical act of going to the gym. For those who like being outdoors, the Couch to 5K app has a programme that people can do on their own, while walking groups add a social aspect. Projects like Green Gyms (tcv.org.uk/health), where people undertake purposeful physical activities such as planting trees and establishing wildlife ponds, are good for those who want to get out and meet people
• Eating well can be a struggle, with some people with depression finding they eat for comfort and gain weight while others lose their appetite. A balanced diet, with plenty of fruit, vegetables, wholegrains and healthy fats and proteins is recommended. Useful advice is available from MIND (mind.org.uk)
• Sleeping well can be another challenge, but is important. Alcohol and drugs should be eschewed in favour of relaxing activities such as yoga and massage
• Practising kindness both inwardly and outwardly – whether by engaging in hobbies, seeing friends, volunteering or helping others – can act as a distraction and foster a positive mindset. This could be combined with exercise (e.g. taking part in an activity to help a charity)
• Understanding the condition can help break down taboos and empower a depression sufferer to find the energy to navigate their way through their illness and its management. There are many good resources available, including from Mind (mind.org.uk) and the Mental Health Foundation (mentalhealth.org.uk).