Tell me, if you are feeling sad, what small things do you do to prevent depression

Have a shower (if I need one). I tell myself 'I've never regretted having a shower'.

Clean something - anything. Or done an admin task or declutter something. Set a target that is doable. It might something that takes 1 min or 30 mins, whatever seems manageable. I think it is true that action brings motivation and doing stuff lifts your mood. Definitely don't set any targets that feel overwhelming. Once you've done enough enjoy your break.

Jigsaw and good audio book.

I agree with others though that if you are really low just building a bit of routine and low level self discipline is really important.

Admittedly I have never had clinical depression and I realise it’s a different ballgame for people in the grip of a major depressive episode.

But I do think wallowing and duvet days are not a solution for anyone. Even in a really bad period, managing a bit of basic self care (showering and cleaning teeth) and a bit of exposure to sunlight should be built into the day.

Having a bit of structure is imperative.

My quick fixes are:

Exercise (running or yoga for me but could be anything)
Meditation
A walk
Hanging out with my cats
Writinh
Reading

My ultimate pick me up is to go surfing but I’m landlocked so there is a limit to the amount of times I can do that.

It doesn’t really matter what your thing is but it’s really important to have something you can do to bring you that perspective and distance. Find you thing and tap into it.

Echo staying away from booze. Even in pretty mild doses it’s a huge depressant.

Love this thread! Does anyone know if there is a way to index or save a thread? Need to return to it for tips x

Today I've got a day to myself. I've got a lot going mentally so decided I'll have a self care day. I've been to the gym, walked the dog, got myself some bubble bath, face and hair masks for later, and the ingredients to cook one of my favourite meals. Will treat myself to a glass of wine and some rubbish reality TV.

Priorising time for what you enjoy is key to helping your mental health I think x

A walk or cycle, I love gardening, being outdoors. Preferably with a dog along as well. Definitely need to keep away from social media, getting drawn into rag top sensational headlines. Having different crafts to do, something that requires taking care, maybe following a set pattern, or intensive putting together is my go to for winding down, forgetting any negative issues. I can have knitting, cross stitch, decoupaging, and especially jewellery making on the go, all at different stages. I set up an Etsy site for selling jewellery, and make it for friends and family. Some quality time spent with other family members and friends can help as well. Plenty of sleep as well, somehow or other.

Depends on why or what is going on.

Sometimes I just need to wallow and have a good,old, ugly cry.

Sometimes I just busy myself with telly, games, jigsaws, books etc.

Sometimes I just need a nice cosy cuddle with DD or the cat.

Swimming and the seaside always make me ridiculously happy, but that's both easily on hand when needed.

For me it's the basics that help.

Leaving the house and going for a walk, even if it's for half an hour. The earlier in the day the better
Looking at my diet and making sure I have protein in every meal. Also no UPFs.

Get enough sleep

Spend time with people who love me.
No alcohol while I'm low
I'm not saying all this cures but it can help low mood.

Mine is usually PMS. I’m pretty sure I have PMDD actually and I’m taking fluoxetine which sometimes helps but sometimes doesn’t.
things that help me are: reminding myself it will soon pass, going for a walk (I have a national trust pass which I use frequently), watching comedy shows or films, a really good thriller book, a nap, a long very hot bath. If I can’t do those things (because of work and being a mom) I just muddle through, do what I can, survive almost?
It also only temporarily helps, but I love cheese and crackers or nice chocolate.

This is a lovely thread.
I make myself a timetable and write down one nice thing per day, for me, because otherwise it's never going to happen.
It's usually a brisk walk, 30mins birdwatching or a nice bakery cake!

Great thread and some great replies. My offering is journalling, and 'proper' walking ( not just round the block, and ideally by the sea or on the hills)
Hope you feel better soon @Whatthefuck3456

I get weather appropriate clothes on, grab my pitchfork and some gloves and go and move some compost. Usually involves taking the sides and top off a compost bin, taking the incomposed stuff off and pitching the composted stuff into a wheelbarrow to put into a veggie bed. It is so good for the mind, body and soul. If it is relatively dry, I won't even wear gloves.

Or I'll go and sieve some leaf mould from last winters leaves to make potting and seed compost. I have a huge bin of old sieved leaf mould which gets added to each year and the worms that live in there just turn it into wonderful clean compost each season.

I hate exercise at the best of times, but it is absolutely true (much to my annoyance!) that it helps with mental health. I force myself to do it and it definitely helps. Good luck OP!

St John’s wort (possibly a placebo but seems to help)
avoiding things or people who you know bring you down
walking
music and singing

Absolutely this. And stop, breathe in, tune in to the sounds around you whatever they are. Mindfulness I think.

Just getting out into the fresh air for a walk any where helps me.

yup, sometimes if Im feeling sad (for no good reason I can think of!) I will put on a sad movie and just have a little wallow. Sometimes you just have to allow yourself to feel the feelings.

But also walks in nature, a good book or funny movie, bath with candles and clean sheets and jammies and cuddles with my dogs all cheer me up too!

Cry. It helps

Make a hot drink and get an early night.
do not drink alcohol (an obvious depressant)
do not have your mobile in your bedroom
in the morning get up and go for a walk
only look at your phone/screen after breakfast
play some relaxing music in your house
Light a nice smelling candle
visit a garden or spend some time working in your own garden
read a book
go for a walk with a friend

There’s not actually any evidence that depression is a chemical imbalance in the brain. There’s a lot of evidence that sadness / depression is a response to your environment.

For me:

Being outside in nature helps. Even more so if I'm able to take in the wonder of things that I'm guilty of taking for granted- so clouds, wind, birds, trees for example are all pretty awe inspiring.

Podcasts. Funny ones, educational ones and kind ones.

Books and audiobooks.

Talking to a non judgemental, kind friend who is able to really listen.

Cold water swimming is, for me, a reliable and remarkable way to boost my mood and make difficult stuff seem somehow more bearable.

Gratitude- not a Pollyanna style spin on things that are genuinely rubbish. More a mindset of noticing that there are things I'm grateful for every single day. No matter how shit that day is!

The serenity prayer, (but without the 'Lord' bit as I don't have a faith), I come back to it again and again and find it incredibly helpful.

Nudging myself to be mindful that I'm a tiny, insignificant being. Things like seeing the sea, the stars and remembering how long the earth has been hosting life compared to how long humans have existed help me to remember this.

Knowing from age and life experience that the phrase "this too shall pass" is very true. I may not know when something will pass, but so far, without fail, everything has eventually and gradually become more easy to manage over time.

Choosing the company of non-judgemental, kind people who love me as I am, warts and all. Similarly, avoiding people who judge, criticise and need me to be someone else.

My cat and dog. One hates me, one adores me. They are very precious.

Knowing that change and loss are an inevitable part of life. I guess this is linked to realising that it's unrealistic to expect to be happy or content all the time.

Allowing myself to feel my feelings rather than trying to avoid them. This one is hard!

I find laughter really therapeutic so I look for things that I find laugh-out-loud funny, comedy shows etc. The most extreme example I have is after a 4 or 5-month period of being really unhappy at work I saw a funny play (Present Laughter by Noel Coward with Andrew Scott leading a brilliant cast) and it had me in stitches, like actual helpless laughter. It was so unexpected but I felt like it kind of reset my state of mind and I was able to pull back out of the spiral of sadness I had been in.

Dress up warm and go for a walk around lake near to my house. There are geese and ducks swimming there. I walk past a children's BMX bike track and all the DC seem to be having fun. I usually take a hot chocolate with me in a thermal cup and half way around I sit and listen watch things: irds, the ducks and geese, sometimes children riding bikes around the path. I breathe in and out deeply. I look at the leaves on the trees changing colour. Then I walk back home. It takes about an hour.

Get out in the fresh air then light the fire and stroke the cats.

I get outside, even in the rain with a coat and wellies. A walk in the country or a kayak up the river, anything to be outside. Also, arrange an activity with friends so there’s low pressure for chatting and something to do.