Depression is one of the most common mental health conditions in the UK, affecting people of all ages. While professional support is often essential, there are also simple lifestyle changes and coping strategies that can make a real difference day-to-day.
The NHS has shared a series of evidence-based tips to help manage depression, improve wellbeing, and support recovery.
1. Stay in touch
Isolation can make depression worse. Keeping in contact with friends, family, or colleagues means you have someone to talk to when you feel low. Even small moments of social connection can help lift your mood.
2. Be more active
Regular physical activity is proven to benefit mental health. You don’t need to start with intense workouts – something as simple as a 20-minute daily walk can boost energy levels, improve sleep, and support better mood regulation.
3. Face your fears
When people feel anxious or depressed, it’s common to avoid difficult situations. Over time, this avoidance can lower confidence and increase distress. Try to gradually face challenges, whether that’s socialising, travelling, or tackling a task you’ve been putting off.
4. Limit alcohol
It may feel tempting to use alcohol to cope with difficult emotions, but alcohol is a depressant. Drinking too much can worsen mood, increase anxiety, and reduce sleep quality. Limiting alcohol can support both physical and mental health.
5. Eat a healthy diet
Nutrition has a powerful effect on mental health. Depression can sometimes reduce appetite or, alternatively, lead to overeating for comfort. Aim for balanced, regular meals to stabilise energy and mood. If you notice weight changes or side effects from medication, speak with your GP.
6. Maintain a routine
Depression can disrupt daily patterns, particularly sleep. Try to wake up at a regular time, prepare meals, and maintain structure in your day. Routine can restore a sense of stability and help you feel more in control.
When to seek help for depression
If you’re still feeling low after a couple of weeks, it’s important to seek professional support. Treatment options include:
Psychological therapies – such as Cognitive Behavioural Therapy (CBT) or counselling (you can self-refer via the NHS).
Antidepressant medication – your GP can discuss whether this is appropriate.
Urgent help
If you feel that life isn’t worth living or you’re thinking about harming yourself, please seek help immediately:
Call Samaritans – 116 123 (24/7, free, confidential support).
Contact your GP – request an emergency appointment.
Call NHS 111 – for urgent advice out of hours.
Why this matters for CAMHS professionals
For those working in Child and Adolescent Mental Health Services (CAMHS), these NHS tips highlight the importance of early intervention and lifestyle-based strategies alongside formal treatments. Encouraging young people to stay active, keep connected, and build healthy routines can play a vital role in prevention and recovery.
👉 Find local NHS psychological therapy services: NHS Mental Health Services
