Further Help


Self help
Taking steps to reduce and control stress are also useful if you're experiencing mild to moderate depression and low mood.

Half an hour of moderate physical activity most days has been shown to improve mood. It should also help you sleep better.

Light therapy
For people with seasonally affected disorder - "winter depression" - sitting in front of a light box every day for half an hour early soon after waking has been shown to lift mood.

If you can't get a light box, try sitting outdoors or next to a large, south-facing window soon after waking.

Wellness Recovery Action Planning (WRAP)
WRAP helps you identify things that keep you well, what makes things worse and to create a personal plan to help you keep up good mental health and wellbeing.

For more information and details of WRAP courses and groups in your area, call the Scottish Recovery Network on 0141 240 7790.

> visit the Scottish Recovery Network website

> visit the Mary Ellen Copeland website



Depression Alliance Scotland - local rate 0845 123 23 20
11am-1pm and 2-4pm Monday - Friday
Support and information on depression.

Breathing Space - freephone 0800 83 85 87
6pm - 2am Monday-Thursday, 6pm Friday - 6am Monday
Speak in confidence about anything that's getting you down.

Samaritans - local rate 08457 90 90 90
Speak in confidence about any issue, at any time.


Look okay, feel crap - self-help website from Depression Alliance Scotland containing much useful advice on how you can help yourself if you have depression.

Depression Alliance Scotland - support and information on depression, including information on support groups around Scotland.

Bipolar Fellowship Scotland - support for anyone affected by bipolar disorder (manic depression), including friends and carers.

Scottish Recovery Network - information and training to aid recovery from mental illness.

Booklets and leaflets

> download NHS Health Scotland's Talking about depression (PDF - 200 KB)

> download NHS Health Scotland's Talking about postnatal depression (PDF - 170 KB)



CBT is an effective treatment for mild to moderate depression, anxiety and panic attacks.
Counsellors help people to work through unhelpful thoughts, feelings and reactions.

You can try this approach online yourself for free using Dr. Chris William's Living Life to the Full website.

For more information, read our page on counselling and therapies.

Seeing your doctor
Ask your doctor about therapies for low moods and depression.

Not sure about going along? Read our guide to seeing your doctor about stress and mood problems.



Date added: 2009-10-13 14:16:57    Hits: 413
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