“If we feel down, we tend to want to isolate ourselves from others. Try to connect to those around you and experience how valuable it is.“

Sam Saxton, Psychologist

iPractice biedt iedereen:

Bel 020-7717996

Depression: what you can do yourself

What can you do if you suffer from depression? If the complaints are not that great yet, you may not want to talk to a psychologist immediately. So what can you do to better cope when feeling depressed?

We have listed 7 tips for you to help you take the first step. It may seem difficult to try new things if you suffer from depression. We understand that, and that is why we are happy to help you step by step.

And congratulations! By visiting this page you have actually already taken the first step. By discovering what you can do yourself, you are already moving in the right direction.

7 tips for depression

Curious what you can do yourself if you suffer from depression? We have listed 7 useful tips for you:

  1. Upgrade your diet
  2. Exercise regularly
  3. An activity every day
  4. Talk about your feelings
  5. Write down your thoughts and feelings in a mood diary
  6. Apply structure
  7. Do breathing exercises
“If we feel down, we tend to want to isolate ourselves from others. Try to connect to those around you and experience how valuable it is.“

Sam Saxton, Psychologist

iPractice biedt iedereen:

Bel 020-7717996

1. Upgrade your diet

You are what you eat, so watch your meals. Provide 3 healthy meals a day with breakfast, lunch and dinner. And is that going a little too fast for you? Apply the Eetwissel (https://www.voedingscentrum.nl/nl/thema/eetwissel.aspx) of the Voedingscentrum, so you can eat healthier in small steps.

2. Exercise regularly

It is wonderful to move, even if it may be difficult to imagine now. Take a walk, cycle, swim or do yoga. It doesn’t matter what kind of exercise you do, as long as you get off the couch every day.

3. An activity every day

Despite your sadness or depression, try to do an activity or see people every day. Meet with someone or go out to do something yourself when you feel depressed.

4. Talk about your feelings

It may be especially difficult the first time, but talk about your feelings. Talk to your partner, your family or friends about your current situation.

Tip: do you find it difficult to discuss this with friends or family? Or are you not sure who to talk to at all? At OpenUp (https://www.openup.care) you can do this anonymously and without obligation.

5. Write down your thoughts and feelings in a mood diary

Buy a nice diary and write down every day how you feel and what you think about. You don’t have to write long stories, although you probably will find that it gets easier for you along the way. 

6. Apply structure to your day

Try to structure your day as much as possible. Go to bed at a fixed time and get up at a fixed time. Preferably do this during the week and at the weekend, such that you give your body the chance to get used to it.

7. Do breathing exercises

Do you notice that you are restless? Occasionally doing a breathing or relaxation exercise can help. They bring more rest in your body and in your thoughts, such that you can better organize them.

Do it yourself or would you prefer to talk to our psychologists?

With our handy tips on what you can do yourself, you will learn to deal with depression better. In fact, it can even help you get out of your depression. And do you have the feeling that this doesn’t work? If you are ready, we would like to invite you to contact us. We would be happy to talk to you about what you experience and how we can help you.

Do you have questions about what a depression is and whether you are suffering from depression? Call us on the +3120 214 3928 so that we can give you personal advice immediately.

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What do our clients say?

“Nine Gramberg has given me insight into who I am, what I want from life and how I can continue to function in society. She was skilled in guiding me to discover the solutions myself.”

Peter-Paul, Dec 2019

"Pleasant and personal approach, professional and to the point. Good combination of face to face appointments and online follow-up / reminders to remain engaged in the process.”

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"I had 100% trust in my psychologists because of their kindness, empathy and professionalism. I felt they really cared about me. They did everything they could to help me move forward.”

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Would you rather have the support of a professional?

Contact one of our psychologists today without obligation. You can talk about your feelings and symptoms and get information about a suitable treatment programme for you.