Resources
Next Steps
Leaflet
Registration form
Walking group registration form
Coping with sleep problems
Sleep can often be a problem when you are depressed. You can download a sleep
diary to record your sleep pattern for a few days. This may give you an idea
about any things which are making the problem worse (for example, are you cold
when you wake up?). It also helps when you are talking to your doctor about
sleep problems to be able to describe your sleep pattern. Once you have done
this there is a list of ideas to help with sleep to look through and pick one or
two ideas to try. If you decide to try for example getting into a regular sleep
pattern remember that it is not a miracle cure and you will probably need to
persevere for a few weeks to get the benefit.
Sleep diary
Ideas to help with sleep
Relaxation and breathing
Building times to relax into your day can really help with stress and anxiety if
you keep doing it regularly. We use this relaxation exercise a lot in the
groups. It is also a good idea to practice breathing exercises so that you can
use controlled breathing to cope if you start to panic.
Relaxation exercise
Breathing exercises
to cope with panic
Day Planners
Sometimes when you are very depressed time becomes a blur and life can feel
completely out of control. Next Steps members have used these weekly planners in
a lot of different ways to help. For example:
-
Planning one thing to do each day to help get up in the morning
-
Writing a SHORT list of tasks to do so that responsibilities seem less
overwhelming
-
Planning in rest and relaxation so they take care of themselves without feeling
guilty
-
Reminders to cope with the effect of depression on memory and concentration
-
Planning food when depression affects their eating
Food and Mood
Handouts prepared by nutritionist Emma Randall explain how your diet could help
against depression.
Food and mood handout
Meal ideas
Glycaemic Index
Seasonal Affective Disorder
Next Steps has a Lightbox which is available for members to borrow if you would
like to test one out before deciding whether to buy your own. In order to get
the full benefit of using a Lightbox it is recommended that you use it before
SAD sets in and keep it through the winter months.
Information about SAD and Lightboxes
Wellbeing plan
Some people find that it helps to write a wellbeing plan which they look at and
adjust every few months. It is best to have a few small goals, if you try to
change too much at once you are likely to get discouraged and give up.