* Make sure to get out of bed and dress every day – even if you are not doing anything. Staying in bed all day will make you feel worse.

* Get adequate sleep.

Avoid non-prescription sleeping pills or alcohol, because they can make your sleep restless and may interact with your depression medications

* Try to establish a routine that is easy to follow and not stressful. This will keep you engaged with reality and help you cope.

* Eat a balanced diet. If you lack an appetite, eat small snacks rather than large meals.

* Avoid drinking alcohol or using illegal drugs or medications that have not been prescribed to you.

They may interfere with your medications or make your depression worse.

* Try to do the things you remember enjoying before the onset of your depression. Reading, listening to music, sewing, woodwork, painting, watching TV.

* Even if you don’t feel motivated, try to participate in religious, social or other activities.

* Get regular exercise, even walking around the block.

* Keep a journal and write your feelings down. This is cathartic and will help put things into perspective.

* Let your family and friends help you.

* Surround yourself with positive influences, avoid negativity.

* Try to share your feelings with someone. It is usually better than being alone and secretive.

* Set realistic goals for yourself and take on a reasonable amount of responsibility even around the home such as cooking, shopping, or ironing.

* Break large tasks into small ones and set priorities. Do what you can when you are able.

* Postpone major life decisions such as changing jobs, moving or getting married or divorced when you are depressed. Read as much as you can about your illness. This will help you not let it take control of your life.

* Be patient and kind to yourself. Remember that depression is not your fault and is not something you can overcome with willpower alone. Treatment is necessary for depression, just as for any other illness.

* Try to maintain a positive attitude – remember that feeling better takes time, and your mood will improve little by little. Try to focus on the positive aspects in your life and do not dwell on the negative aspects. If you are always thinking about the negative aspects in your life it will make you more depressed.

* Surround yourself with positive people and don’t necessarily live for the moment, think of the future and of things you would like to accomplish – tomorrow – “today” will be gone for ever.

* Always keep yourself occupied and do not allow yourself to think about negative and upsetting things.

* Remove yourself from places and people that do not bring out the best in you or make you feel good.

* Start or join a support group and talk to people who have overcome depression to find out what they did to beat it. If there is no group in your area speak to your doctor, or friends about the two of you starting a group in your area, with help from Sadag.

* Do volunteer work. Help others, go to an aged home, hospital, church, school and see what help they need.

* For help call the South African Depression and Anxiety Group (Sadag) helpline on 0800 205026.