Your Care Instructions

Taking good care of yourself is important as you recover from depression. In time, your symptoms may begin to 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:

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 marriage, divorce, or a job change, try to wait a bit. Talk it over with friends and loved ones who can help you look at the overall picture first.
• Reaching out to people for help is important. You're not alone. Let your family and friends help you. Find someone you can trust and confide in, and talk to that person.
• 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 important for depression, just like for any other illness. Feeling better takes time, and your mood will improve little by little.

Stay active

• Do things you enjoy. Take a walk, or try some other light exercise.
• Talk with your doctor about an exercise program. Try to get some exercise every day. Exercise can help with mild depression.
• Go to a movie or concert. Take part in a church activity or other social gathering. Go to a ball game. Look for online activities that fit your interests and let you connect with your community.
• Ask a friend or family member to have dinner with you.

Take care of yourself

• Eat a balanced diet with plenty of fresh fruits and vegetables, whole grains, and lean protein. If you have lost your appetite, eat small snacks rather than large meals.
• Avoid alcohol, caffeine, nicotine, cannabis, and other drugs. Do not take medicines that have not been prescribed for you. They may interfere with medicines you may be taking for depression, or they may make your depression worse.
• Take your medicines exactly as they are prescribed. You may start to feel better within 1 to 3 weeks of taking antidepressant medicine. But it can take as many as 6 to 8 weeks to see more improvement. If you have questions or concerns about your medicines, or if you do not notice any improvement by 3 weeks, talk to your doctor.
• Continue to take your medicine after your symptoms improve. Taking your medicine for at least 6 months after you feel better can help keep you from getting depressed again. If this isn't the first time you have been depressed, your doctor may recommend you to take medicine even longer.
• If you have any side effects from your medicine, tell your doctor. Many 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.
• Continue counselling. It may help prevent depression from returning, especially if you've had multiple episodes of depression. Talk with your counsellor if you are having a hard time attending your sessions or you think the sessions aren't working. Don't just stop going.
• Get enough sleep. Talk to your doctor if you are having problems sleeping.
• 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, heart disease, or high blood pressure, make sure to continue with your treatment. Tell your doctor about all of the medicines you take, including those with or without a prescription.
• If you or someone you know talks about suicide, self-harm, or feeling hopeless, get help right away. Call your nurse call line or your provincial suicide prevention hotline or text HOME to 686868 to access the Crisis Text Line. Consider saving these numbers in your phone.

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 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.