Overview

Taking good care of yourself is important as you recover from depression. In time, your symptoms may fade as your treatment takes hold. If you feel like giving up, focus on things that help you feel better, improve your mood, and make you more resilient. Examples include:

• being with friends and family
• doing physical activity you enjoy
• eating well
• getting enough sleep

Your mood could improve over time. Focus on things that can help you feel better, such as being with friends and family, eating well, and getting enough rest. But take things slowly. Don't do too much too soon. You may start to feel better gradually.

How can you care for yourself at home?

Be realistic

• If you have a large task to do, break it up into smaller steps you can handle, and do one step at a time. Create a to-do list and check off each task as you complete them to get a sense of accomplishment.
• Think about talking through important decisions with people you trust. If you have plans that will have a major impact on your life, such as dropping out of school or choosing a university, try to wait a bit. Talk it over with friends and family who can help you look at the overall picture.
• Reach out to people for help. You’re not alone. Let your family and friends help you. Find people you can trust and confide in, and talk to them.
• Be patient, and be kind to yourself. Remember that depression is not your fault and is not something you can overcome with willpower alone. Treatment is necessary for depression, just like for any other illness. Feeling better takes time, and your mood will improve little by little.

Stay active

• Engage with activities that provide you joy. Join a school club, or take part in school, church, or other social activities. Look for online activities that fit your interests and let you connect with your community. Become a volunteer.
• Try to do some physical activity every day. Go for a walk or jog, ride your bike, or play sports with friends. Talk with your doctor about an exercise program. Exercise can help with mild depression.
• Ask a friend or family member to do things with you. You could play a computer game, go shopping, or listen to music, for example.

Take care of yourself

• Eat a balanced diet with plenty of fresh vegetables and fruits, whole grain foods, and protein foods. If you have lost your appetite, eat small snacks rather than large meals.
• Limit your intake of alcohol or cannabis and eliminate as safely as possible your use of other drugs.
• Get enough sleep. If you have problems sleeping, try to keep your bedroom dark and quiet, go to bed at the same time every night, get up at the same time every morning, and avoid drinks with caffeine after 5 p.m.
• Avoid sleeping pills unless they are prescribed by the doctor treating your depression. Sleeping pills may make you groggy during the day. And they may interact with other medicine you are taking.
• If you have any other illnesses, such as diabetes, make sure to continue with your treatment. Tell your doctor about all of the medicines you take, including those with or without a prescription.

Follow your treatment plan

• If your doctor prescribed medicine, take it exactly as prescribed. Call your doctor or nurse advice line if you think you are having a problem with your medicine.
  • If you don't notice any improvement in 3 weeks, talk to your doctor.
  • Antidepressants can make you feel tired, dizzy, or nervous. Some people have dry mouth, constipation, headaches, or diarrhea. Many of these side effects are mild and will go away on their own after you have been taking the medicine for a few weeks. Some may last longer. Talk to your doctor if side effects are bothering you too much. You might be able to try a different medicine.
• Do not take medicines that weren't prescribed for you. They may interfere with medicines you may be taking for depression, or they may make your depression worse.
• If you have a counsellor, work with them to develop a treatment plan you can stick to.
• Work with your doctor to create a safety plan. A plan covers warning signs of self-harm. And it lists coping strategies and trusted family, friends, and professionals you can reach out to if you have thoughts about hurting yourself.

Where to get help 24 hours a day, 7 days a week

If you or someone you know talks about suicide, self-harm, a mental health crisis, a substance use crisis, or any other kind of emotional distress, get help right away.

• Call the Alberta Health Services Mental Health Helpline any time, day or night, at 1-877-303-2642.
• Call Talk Suicide Canada: 1-833-456-4566 or text 45645 (4 p.m. to midnight ET).
• Kids or teens can call Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868.
• Go to the Talk Suicide Canada website at https://talksuicide.ca or the Kids Help Phone website at https://kidshelpphone.ca for more information.

Consider saving these numbers in your phone.