{"id":283,"date":"2021-12-16T21:07:49","date_gmt":"2021-12-16T21:07:49","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=283"},"modified":"2025-04-28T12:39:45","modified_gmt":"2025-04-28T12:39:45","slug":"depression","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/depression\/","title":{"rendered":"Depression"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-283","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Risk resources","wellness_heading":"Depression","wellness_content":"","wellness_video_quote":"","wellness_video_or_image":"video","wellness_youtube_or_vimeo":"vimeo","wellness_vimeo_id":"540194032","image":null,"flexible_content":[{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"half","text_side":"left","image_or_video":"video","youtube_or_vimeo":"youtube","image":735,"youtube_id":"XiCrniLQGYc","vimeo_id":"","heading":"What is Depression?","text":"Despite a surge of information on the topic of Depression in recent years, there is still misunderstanding around what it actually means to be depressed. We all experience periods of sadness and low mood in response to stressful life events or a change in circumstances, however, this is not the same thing as being depressed.\r\n\r\nDepression is characterised by persistent low mood over time and affects multiple aspects of a person\u2019s everyday life. Depression changes how you feel, think and function in daily activities. It involves having negative thoughts about yourself, your world and the future. It can impair your ability to work, interact with others, sleep, eat and enjoy life. \r\n\r\nNote: the information provided in this module is not designed to diagnose you with Depression but to demonstrate the consequences of Depression and to point you in the direction of relevant resources to help you if you are struggling right now.","buttons":null},{"acf_fc_layout":"grid","heading":"How does this link to the MyMynd assessment?","subheading":"","background_colour":"","download":"","columns":"2","carousel":false,"grid_items":[{"image":"","heading":"Your Depression score","text":"If your score for Depression was in the high concern range following your assessment, it means that you endorsed many items that are presenting symptoms of major Depression. You may be experiencing significant distress in day to day life, have difficulty sleeping or sticking to a routine and your ability to perform simple tasks such as washing or getting dressed may be significantly impaired.\r\n\r\nIf this is the case, we recommend that you\u00a0seek medical help<\/strong>\u00a0from your\u00a0GP<\/strong> as soon as possible. If you cannot wait to speak to your GP then please contact either one of the helplines or local support organisations that you can find below.","link":"","button_style":"black"},{"image":"","heading":"Looking back at your assessment results","text":"It is also important to consider that all of the indicators in the MyMynd assessment are fundamentally linked. This means that whether your score for Depression is a high concern, optimal or somewhere in between, there are various tools that you can use to enhance your resilience and increase your coping ability. Take some time to revisit your results and look through all of your individual indicator scores.\r\n\r\nThe Depression indicator is very closely linked to hope<\/a>, happiness<\/a><\/strong> and social relationships<\/a>.<\/strong> By working on improving your scores in these areas you will be better equipped to handle adversity and may also start to see improvements in other areas as a result.","link":"","button_style":"black"}]},{"acf_fc_layout":"grid","heading":"Get help now","subheading":"","background_colour":"brand","download":"","columns":"3","carousel":false,"grid_items":[{"image":"","heading":"Emergency help","text":"If you need emergency help, find helplines here:","link":{"title":"Find help now","url":"https:\/\/app.mymynd.co.uk\/explore\/helplines","target":"_blank"},"button_style":"black"},{"image":"","heading":"Call someone now","text":"Call the Samaritans now, 24\/7.","link":{"title":"Get contact details here","url":"https:\/\/www.samaritans.org\/","target":"_blank"},"button_style":"black"}]},{"acf_fc_layout":"grid","heading":"How can you cope with Depression?","subheading":"","background_colour":"","download":"","columns":"2","carousel":false,"grid_items":[{"image":"","heading":"Becoming active ","text":"Feelings of Depression can be overwhelming and make it seem like there is nothing you can do to overcome them. However, there are some practical steps you can take in these moments to help you deal with your emotions in a healthy way. These are called <\/span>coping strategies.<\/span><\/i><\/a>\r\n\r\nThe section below provides tools that can help you get active when experiencing feelings of depression. <\/span>","link":"","button_style":"black"},{"image":"","heading":"Changing your thoughts ","text":"Alongside coping with periods of low mood and overwhelming emotions, it is equally important to find ways of reducing the frequency and intensity of those moments. Practicing <\/span>mindfulness and meditation<\/span><\/a> is one way of building your resilience and enhancing your mental health.<\/span>\r\n\r\nThe section below includes tools to help you understand and overcome your thought patterns when feeling depressed.<\/span>","link":"","button_style":"black"}]},{"acf_fc_layout":"anchor","text":"tools"},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for becoming active","intro":"These tools are not intended to replace therapy or professional advice. They are designed to help you cope with difficult feelings or situations and provide you with a better understanding of Depression. However, if you are really struggling please contact one of the emergency helplines provided or seek help from your GP.","tabs":[{"title":"Hope Box","overview":"A Hope Box has many names: happy box, self-soothe box, emergency kit, crisis box \u2013 you can name it however you\u2019d like. A Hope Box can be your anchor when facing crisis. The idea behind this box is that it is filled with things that can help you cope when you feel overwhelmingly distressed.\r\n\r\nIt contains a collection of physical items, written reminders and simple grounding activities to make you feel more relaxed during periods of low mood or overwhelming feelings.","purpose":"","time":"30 minutes","resource_type":"none","instructions":"1. Grab a bag, box or any other container that you can turn into your own\u00a0personal Hope Box.<\/strong>\r\n\r\n2. Use the PDF in the materials section for ideas on what you can put in your Hope Box. These can be items or activities that help you self-soothe, bring you joy and hope or distract you from your current situation.\r\n\r\nWe have also attached several helpful worksheets that you can fill out and put in your box alongside these items.\u00a0<\/em>\r\n\r\n3. Whenever you are upset or overwhelmed you can use the box to help you feel better.\r\n\r\n \r\n\r\nKey things to consider:<\/span>\r\n\r\n- Keep your Hope Box somewhere safe and accessible so that you can find it easily when you need it the most.\r\n\r\n- If something in your Hope Box no longer brings you comfort or joy, remove and replace it.\r\n\r\n- Your Hope Box should be personal to you. This is really important, as everyone responds differently to different things.","materials":[{"type":"download","file":880,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":881,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=PnxWRwQYdIQ&feature=emb_title","title":"Thinking Traps","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"download","file":882,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=o96JBXhkybg","title":"10 negative thinking styles that cause depression","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"download","file":883,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":859,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":858,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/www.casa.org.nz\/news\/the-virtual-hope-box-an-app-for-managing-distress","link":"","video":"","title":"Virtual Hope Box","text":"Although the hope box is a helpful tool, it is sometimes difficult to keep it close at hand (e.g. when you are at work or on holiday). As an alternative you can download the Virtual Hope Box, a free smart phone application which allows you to keep a virtual collection of tools and activities for coping, relaxation, distraction and positive thinking.","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Activity Monitoring","overview":"Have you ever noticed that certain things you do influence your mood? For example, listening to music, spending time in nature, talking to friends, even eating certain foods.\r\n\r\nActivity Monitoring involves keeping a record of what you are doing throughout the day and how it impacts your mood. It is a tool to help you identify and track those activities that boost your mood and help you to feel good, and those that sustain and worsen periods of low mood.\r\n\r\nOnce you have identified these activities, use the \u2018Up & Down Activities\u2019 tool to note these activities down. Next, you can use the 'Activity Planning' tool to help you prioritise and schedule more time for the things that make you feel good.","purpose":"","time":"20 minutes a day","resource_type":"none","instructions":"","materials":[{"type":"download","file":886,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":888,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Activity Planning","overview":"This tool is a continuation of the \u2018Activity Monitoring\u2018 tool. While it is possible to complete the \u2018Activity Planning\u2018 worksheet on its own, we recommend completing the tools in their intended order for optimal results.\r\n\r\nBy monitoring your activity first, you have determined how you spend your time and how these activities influence and are influenced by your mood. Activity Planning involves holding yourself accountable and actively scheduling time each day for those activities that make you feel good. ","purpose":"","time":"10 minutes a day","resource_type":"none","instructions":"","materials":[{"type":"download","file":887,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":893,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]}]},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for changing your thoughts ","intro":"These tools are not intended to replace therapy or professional advice. They are designed to help you cope with difficult feelings or situations and provide you with a better understanding of Depression. However, if you are really struggling please contact one of the emergency helplines provided or seek help from your GP.","tabs":[{"title":"Thinking Traps","overview":"During periods of depression we can experience patterns of negative thinking. For example, believing that we are \u201cnever good enough\u201d or that we \u201cwill fail anyway\u201d.\r\n\r\nThese are called Thinking Traps or Negative Automatic Thoughts \u2013 patterns of thought that prevent us from seeing things as they really are. Negative thoughts like these can contribute to our depression and make it harder to cope.\r\n\r\nThis tool explains some of the most common Thinking Traps and encourages you to reflect on the occasions where you might have engaged in such distorted thinking. Understanding what a thinking trap looks like will help you get better at identifying, acknowledging and overcoming them. \r\n\r\nOnce you have completed this tool, it can be helpful to proceed to the Thought Record tool to identify specific situations that trigger negative automatic thoughts. ","purpose":"","time":"15 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":867,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=PnxWRwQYdIQ&feature=emb_title","title":"Thinking Traps","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=o96JBXhkybg","title":"10 negative thinking styles that cause depression","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]},{"title":"Negative & Positive Words","overview":"This tool will help you realise how the words you use to describe yourself can impact your feelings and wellbeing. \r\n\r\nEspecially when facing periods of low mood or difficult emotions, it is important to understand how often you treat yourself with criticism rather than compassion and to learn how you can turn negative self-talk into positive self-talk. ","purpose":"","time":"10 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":889,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Thought Record","overview":"Everyone has a stream of automatic thoughts about themselves and the world around them that continuously runs through their minds. Negative automatic thoughts (NATs) are the most unpleasant of these and are often irrational and self-defeating in nature. You can find more information on different types of NATs in the Thinking Traps tool. \r\n\r\nA Thought Record is a tool to help you understand what those thoughts are, how they affect you, and how you can reframe and replace them with more balanced thinking. It enables you to identify specific situations that trigger these NATs and develop strategies for overcoming them.","purpose":"","time":"20 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":868,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Three Good Things","overview":"This is a simple but powerful tool to help you realise what you have done well this week and how that makes you feel. By focusing on your achievements you will learn to take a more positive approach towards yourself. Planning the things you want to accomplish next will help you build upon that encouragement. ","purpose":"","time":"10 minutes a week","resource_type":"none","instructions":"","materials":[{"type":"download","file":1805,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"NHS Depression Self-Help Guide","overview":"NHS inform have developed a Self-Help Guide for individuals with mild-to-moderate symptoms of Depression. \r\n\r\nThe guide aims to help you: a) Discover if you might be experiencing symptoms of Depression, b) understand more about Depression, and c) find ways to manage or overcome Depression. \r\nIt is based on Cognitive Behavioural Therapy (CBT), a psychotherapy technique that examines how you think about your life and challenge negative automatic thoughts to free yourself from unhelpful thinking and behavioural patterns.","purpose":"","time":"30-40 minutes","resource_type":"none","instructions":"","materials":[{"type":"link","file":null,"app":"","link":"https:\/\/www.nhsinform.scot\/illnesses-and-conditions\/mental-health\/mental-health-self-help-guides\/depression-self-help-guide","video":"","title":"NHS Inform: Depression Self-Help Guide","text":"The guide takes approximately 30-40 minutes to work through, but you should feel free to work at your own pace.","thumbnail":null,"youtube_or_vimeo":""}]}]},{"acf_fc_layout":"support_services","heading":"Support services","subheading":"If you would like to access further support or discuss any concerns with a qualified mental health professional, the organisations below provide free self-referral options for various talking therapy and counselling services.","background_colour":"brand","services":[{"title":"NHS Talking Therapies, for anxiety and depression","link":"https:\/\/www.nhs.uk\/service-search\/mental-health\/find-a-psychological-therapies-service\/","logo":1870,"column_1":"What is the NHS Talking Therapies, for anxiety and depression?<\/strong>\r\n\r\nThe NHS Talking Therapies (previously known as IAPT) is\u00a0an NHS programme that was set up in 2008 with the aim of helping people better understand and manage their mental health.\r\n\r\nThe programme offers a range of talking therapy services, including cognitive behaviour therapy (CBT). CBT is one of the most commonly used and widely researched therapies for the treatment of anxiety and depression and works by providing practical coping strategies for dealing with different problems.\r\n\r\nAll therapies available through IAPT are evidence-based and delivered by fully trained and accredited practitioners. For more information on the different types of talking therapies click\u00a0here<\/a>.","column_2":"How to self-refer<\/strong>\r\n\r\n1. Click\u00a0here<\/a>\u00a0to open the NHS IAPT information page. Click \u2018start now\u2019 to enter the GP search finder. Enter the name or street address of your GP surgery; you will then be presented with a list of NHS talking therapy services in your local area.\r\n\r\n2. Browse the information for each service by clicking on the \u2018visit website\u2019 link for each service. Once you have chosen a service that feels right for you, click \u2018refer yourself online\u2019.\r\n\r\n3. Follow the on-screen instructions to complete and submit the self-referral form.\u00a0Most services will contact you within 48 hours to confirm receipt of your referral and arrange an appointment with a practitioner \u2013 this contact will likely be a phonecall, displayed on your telephone as a private number.<\/em>"},{"title":"Local Mind services ","link":"https:\/\/www.mind.org.uk\/information-support\/local-minds\/#collapse18638","logo":"","column_1":"What is Mind?<\/strong>\r\n\r\nMind is a mental health charity which provides advice and support to anyone experiencing mental health problems.\r\n\r\nThey have a network of approximately 125 local Minds across England and Wales offering specialised support and care directly to those who need it most. The types of support available through local Minds varies depending on location but services include: talking therapies, peer support, advocacy, crisis care and more.\r\n\r\nThe main Mind\u00a0website<\/a>\u00a0also provides emergency advice and urgent coping tools for use in crisis situations.","column_2":"How to self-refer<\/strong>\r\n\r\n1. Enter your postcode in the location search bar to be presented with a list of all the Mind services in your local area. Choose the local Mind that is nearest to your home address and follow the link to their website.\r\n\r\n2. Explore the website for counselling and other support service availabilities.\u00a0Once you have identified the support services that are available to you, follow the on-screen instructions to complete a self-referral for the service that feels right for you.\r\n\r\nFor online referrals, most services will contact you within 48 hours to confirm receipt of your referral and arrange an appointment with a wellbeing service worker \u2013 this contact will likely be a phonecall which may be displayed on your telephone as a private number.<\/em>"},{"title":"Hub of Hope","link":"https:\/\/hubofhope.co.uk\/services","logo":1872,"column_1":"What is the Hub of Hope?<\/strong>\r\n\r\nThe Hub of Hope is\u00a0the UK\u2019s leading mental health support database, bringing a range of local, national, peer, community, charity, private and NHS mental health support services together in one place.<\/span>\r\n\r\nThe Hub is a signposting service designed to guide people towards appropriate support for their individual needs\/preferences. It is available to everyone, not just those who are in crisis, and allows individuals to search for services tailored to their particular concerns.<\/span>","column_2":"How to use it<\/strong>\r\n\r\n1. Visit the Hub Of Hope<\/a>\r\n\r\n2. Enter your postcode in the location search bar or click on the \u201cclick to find nearby services\u201d button. You will then be presented with a list of all the mental health support services in your local area that are registered to the Hub of Hope.\r\n\r\n3. Use the filter buttons at the top of the page to refine your results according to service type e.g. NHS\/private sector and area of concern e.g. anxiety\/depression.\r\n\r\n4. Click on each service individually for further information on their exact location, opening hours and areas of expertise. Most services list their contact details alongside a link to their own website."}]},{"acf_fc_layout":"full_width_image","image":176,"heading":"More resources","heading_level":"h1","subheading":"Try other areas within MyMynd that are closely related to Depression.","subheading_level":"p","buttons":[{"button":{"title":"Explore Mindfulness resources","url":"http:\/\/wellness.mymynd.co.uk\/mindfulness-and-meditation\/","target":""}},{"button":{"title":"Explore Coping Strategies","url":"http:\/\/wellness.mymynd.co.uk\/coping-strategies\/","target":""}}],"curve_colour":"grey","character":""}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/283","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=283"}],"version-history":[{"count":10,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/283\/revisions"}],"predecessor-version":[{"id":3256,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/283\/revisions\/3256"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}