您可以采取一些关键步骤来提高心情并帮助您从抑郁症中康复。
服药
带你很重要antidepressants如规定，即使您开始感觉更好。如果您停止服用过早，您的抑郁症可能会恢复。
Talk to a doctor or pharmacist if you have any questions or concerns about the medicine you're taking. The leaflet that comes with your medicine will have information about possible interactions with other medicines or supplements.
如果您打算采取任何非处方疗法，例如止痛药或任何营养补充剂，请先与医生联系。这些有时会干扰抗抑郁药。
饮食和运动
运动和健康的饮食可以对您从抑郁症中恢复过来的速度产生重大影响。两者都会改善您的一般健康状况。
健康的饮食可以帮助您提高心情。实际上，健康饮食似乎对于保持心理健康和防止身体健康问题同样重要。新利 首页
研究表明，运动可能与抗抑郁药一样有效。symptoms of depression。
Being physically active can lift your mood, reduce stress and anxiety, encourage the release of endorphins (your body's feel-good chemicals) and improve self-esteem. Exercising may also be a good distraction from negative thoughts, and it can improve social interaction.
正念
It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. Some people call this awareness "mindfulness", and you can take steps to develop it in your own life.
美国国家健康与护理卓越研究所（NICE）建议目前良好但以前经历过3次或以前的抑郁症的人“基于正念的认知疗法”。这可能有助于防止未来的抑郁症发作。
Read the NICE guidance about the recognition and management of depression in adults
Talking about it
与他人或小组分享问题可以为您提供支持，并深入了解自己的抑郁症。研究表明，谈话可以帮助人们从抑郁症中恢复过来，并更好地应对压力。
您可能对讨论自己的心理健康并与他人分享困扰可能不满意。新利 首页如果是这种情况，那么写关于您的感受或通过诗歌或艺术表达情绪的其他方法是帮助您的情绪的其他方法。
这是一个清单depression support groups以及有关如何访问它们的信息。
Smoking, drugs and alcohol
如果您患有抑郁症，可能会吸烟或喝酒以使您感觉更好。起初，香烟和酒精似乎有所帮助，但从长远来看，它们会使情况变得更糟。
对大麻保持谨慎。您可能会认为这是无害的，但是研究表明，大麻使用和包括抑郁症在内的精神疾病之间有着密切的联系。
证据表明，如果您抽大麻，您：
- 使您的抑郁症状恶化
- feel more tired and uninterested in things
- are more likely to have depression that relapses earlier and more frequently
- will not have as good a response to antidepressant medicines
- are more likely to stop using antidepressant medicines
- 不太可能完全康复
如果您喝或吸烟或使用毒品，GP可以为您提供建议和支持。
您可能还会发现以下页面有用：
- 停止吸烟
- 获得吸毒的帮助
- 酒精支持
工作和财务
If your depression is caused by working too much or if it's affecting your ability to do your job, you may need time off to recover.
但是，有证据表明，休假时间延长会使抑郁症恶化。还有很多证据可以支持回去工作可以帮助您从抑郁症中恢复过来。
重要的是要避免过多的压力，这包括与工作有关的压力。如果您受雇了，则可以更短的时间工作或更灵活地工作，尤其是如果工作压力似乎会引发您的症状。
在下面2010年平等法，所有雇主必须进行合理的调整，以使残疾人的就业成为可能。这可以包括被诊断出患有精神疾病的人。
If you're unable to work as a result of your depression, you may be eligible for a range of benefits, depending on your circumstances. These include:
照顾抑郁症的人
It's not just the person with depression who's affected by their illness. The people close to them are also affected.
如果您要照顾抑郁症的人，那么您与他们的关系和一般家庭生活可能会变得紧张。您可能会觉得自己怎么做。在类似情况下找到一个支持小组并与其他人交谈可能会有所帮助。
If you're having relationship or marriage difficulties, it might help to contact a relationship counsellor who can talk things through with you and your partner.
Men are less likely to ask for help than women and are also more likely to turn to alcohol or drugs when depressed.
应对丧亲
失去亲近的人可能会触发抑郁症。
When someone you love dies, the sense of loss can be so powerful that you feel it's impossible to recover. However, with time and the right help and support, it's possible to start living your life again.
Depression and suicide
多数的自杀cases are linked with mental disorders, and most of them are triggered by severe depression.
警告信号表明抑郁症患者可能正在考虑自杀包括：
- making final arrangements, such as giving away possessions, making a will or saying goodbye to friends
- talking about death or suicide – this may be a direct statement, such as "I wish I was dead", but often depressed people will talk about the subject indirectly, using phrases like "I think dead people must be happier than us" or "Wouldn't it be nice to go to sleep and never wake up"
- self-harm，例如切开手臂或腿或用香烟燃烧
- 突然举起情绪，这可能意味着一个人决定自杀并感到更好，因为这一决定
如果您感到自杀或陷入抑郁危机，请尽快与GP联系。他们将能够为您提供帮助。
If you cannot or do not want to contact a GP, call theSamaritanson 116 123 (the helpline is open 24 hours a day, 365 days a year). You can also emailjo@samaritans.org。
Helping a suicidal friend or relative
If you see any of the above warning signs in a friend or relative:
- get professional help for them
- 让他们知道他们并不孤单，您关心他们
- 提供支持其他解决方案的支持
If you feel there's an immediate danger, stay with the person or have someone else stay with them, and remove all available means of attempting suicide, such as medicine.
止痛药等非处方药与处方药一样危险。另外，去除尖锐的物体和有毒的家用化学物质，例如漂白剂。