Self-management means:
For example, monitoring mood and other symptoms over time to determine whether or not a treatment method is effective in your personal case.
For example, by monitoring mood and other symptoms over time to determine whether or not a treatment method is effective in your personal case.
Doing things that protect and promote health
For example, exercising, eating a healthy diet and engaging in normal daily activitiesObserving the symptoms and signs of an illness and being able to deal with them
For example, by monitoring mood and other symptoms over time to determine whether or not a treatment method is effective in your personal case.Consciously regulating the impact of the illness on everyday functioning, feelings and personal relationships
The negative impact of depression can be reduced by making use of social and professional support. Information on possible offers can be found under the heading Resources.Follow the treatment agreement
You should inform yourself in advance about the chosen treatment method and speak openly with the doctor treating you about your concerns. This helps to ensure that you adhere to the treatment conscientiously and can therefore significantly increase your chances of recovery.
(Center for Advancement of Health, 1996)
The resources listed in this section are designed to help monitor mood and provide tips on everyday activities or habits that can help protect and promote physical and mental health. Combined with treatment provided by a doctor or psychotherapist, these activities can help manage depression and contribute to recovery.
Healthy eating
Several studies have found that eating a healthy diet can help to improve your mental health. Nourishing your body and brain puts you in a good position to cope with challenges and get the most out of your day.
Learn morePositive social contact
People with depression may find it difficult to interact with others. It may be a challenge to find the motivation to engage with others when you feel depressed, but friends and family can be a valuable source of support in times of stress, so it's worth reaching out to them. Having positive social contact can help to lift your mood and build self-esteem.
Learn moreDaily organisation
Daily organisation is one of the most widely used strategies by therapists. For people who feel overloaded, planning and organising daily activities can help them to manage their time. Try making a schedule to plan your day. A schedule will help you to feel like you are working through the things you want to get done.
Learn morePhysical activity
Recent controlled studies suggest that physical exercise can help to reduce symptoms of depressive and panic disorders.
Learn moreHealthy sleeping habits
There is a well-researched relationship between sleep and depression. In fact, there is evidence that depression is the most common psychiatric cause of insomnia.
Learn moreSelftest
Monitoring your mood is an important part of the self-management of depression. If you haven't been feeling right, you can take this self-test to see whether you may need some additional help.
Take the selftestiFightDepression® Tool
The iFightDepression® Tool is a guided, internet-based self-management programme for individuals experiencing mild to moderate depression that was developed based on existing evidence, best practice recommendations and user and expert consensus.
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