Noel talks about his experiences of depression, his recovery and how he recognises when he needs to take extra care of himself.

"While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time (weeks, months or even years) and sometimes without any apparent reason. Depression is more than just a low mood - it's a serious illness that has an impact on both physical and mental health." - beyondblue website.

This section looks at depression, what it is, how it can affect people and some practical tips that can help. There are also some useful links to more information on depression in this section.

• Causes of depression »

  Generally, depression does not result from a single event, but from a combination of recent events and other longer-term or personal factors.
  
  There are different types of depression that are covered by the term clinical depression. These can range between a deep depressive episode that resolves over a relatively short time with support, to a chronic enduring depression that remains over a long period of time. This type of 'dysthymic' depression has been described as 'living in a fog' by those who have experienced it.
  
  Stressful events can also trigger symptoms of depression. Common triggers include:

  • job stress or job change
  • change in living arrangements
  • coming out to friends, family, workplace or community
  • change in the gender one lives in publicly
  • pregnancy and giving birth
  • family and relationship problems
  • major emotional shock following a stressful or traumatic event
  • verbal, sexual, physical or emotional abuse or trauma, including medical abuse of intersex people
  • death or loss of a loved one.
• Depressed but Not Defeated »

  There is a range of helping strategies that can make someone experiencing depression feel better.

  • Talking therapies

    Talking therapies - Most people who are experiencing depression benefit from seeing a counsellor or other mental health professional to explore some strategies that can help. There are a range of modalities that have been found to be helpful. Cognitive Behavioural Therapy for example has had great results in many different groups of people. It may be particularly helpful to talk to a professional who has had experience working with sexuality, Trans* or Intersex issues. These can be accessed through talking over your options with your doctor, or qualified psychologist or counsellor.

  • Medication

    Medication - Some people may find that medication can help them to function and cope better for a period of time. This can be combined with talking therapies and has been found to be helpful for some people. It would be a joint decision made with your doctor. Everyone's decision around medication is a personal one there is no right or wrong decision.

  • Other support options

    Other support options - E therapy tools (online programs to help explore and improve your emotional health and wellbeing) are a new innovative way that you can access support and information online in your own time. There are a few different tools available, just browse and see which one fits you best. Here are some examples to get you started:

    • Mindhealthconnect is government initiated website that has a library of online tools to browse
    • Moodgym
    • Mindspot
    • Headspace
    • Reachout.com
    • E couch from Australian National University
    • beyondblue run online peer support forums.

  
  
  

  Some self-help strategies that you can do on your own

  • Relaxation exercises.
  • Sleep regulation, set consistent, regular hours to sleep through the night.
  • Physical exercise, regular exercise, even just a 30 minute walk every day can have enormous benefits to our emotional wellbeing.
  • Nutrition / fresh vegies and fruit, a balanced diet that includes plenty of fresh fruit and vegetables is also a vital part of our wellbeing.
  • Creativity, find ways to embrace and express your creative side, cooking, music, craft, knitting, painting etc. Enjoy the things that you feel passionate about.
  • Meditation, find time a few times a week to set time aside to reflect and meditate.
  • Small tasks, try to ensure that you continue to do even the small mundane things, like laundry, washing up, cooking - they can help keeping your sense of perspective and purpose.
  • Routine, try to establish a routine, particularly if you are not working, to maintain a sense of regular activity and connection, and again maintain a sense of purpose.
  • Keep in regular contact with friends and family- these relationships are important to maintain and can play a vital part in the recovery process.

  For those supporting a loved one with depression
  
  For carers who are supporting someone experiencing depression there are a range of strategies that can help you both.

  • Spend time talking about their experiences.
  • Let them know you're there to listen without being judgmental.
  • Learn about depression so you are informed too.
  • Suggest they see a doctor or mental health professional.
  • Assist them to make an appointment and/or go with them to see a doctor or mental health professional. Sometimes it is good to have an advocate, particularly when someone is feeling vulnerable, or uncertain about accessing help.
  • Ask them how their appointment went.
  • Talk openly about depression and assisting them to find information.
  • Encourage them to exercise, eat well and become involved in social activities.
  • Keep in touch, and encourage close friends and family to do the same.
  • Help to organise routine.
  • Help the person to identify and prioritise commitments.
  • Brainstorm ways to minimise stressors in that person's life.

  
  

  Reflection

  Before you move to the next section, how would you answer these questions?
  
  How do I bring up the conversation of depression with someone? Where do I start?
  
  What do I do if they don't want to talk about it?

  Some ways to think about this
  
  Try to find a calm time and place where you can start this conversation.
  
  Explain that you care about them and want to help them.
  
  Ask them what would be helpful or supportive for them. Maybe make some of the suggestions listed on this page if they seem unsure.
  
  Get informed so you can have informed conversations about options that may help.
  
  Contact health promotion organisations if you require help finding an appropriate service provider. Oii, the Gender Centre and ACON can all help to refer you to accessible services.
• More information and resources »

  Black Dog fact sheet on relaxation
  10 quick techniques to relax
  http://www.Blackdoginstitute.org.au

  beyondblue factsheet no 7
  Factsheet about the importance of regular sleep.
  http://www.beyondblue.com.au

  Blackdog institute fact sheet no 4
  Exercising to beat depression- Taking the Dog for a walk.
  http://www.Blackdoginstitute.org.au

  The importance of diet to improving mental wellbeing
  Practical tips on balanced nutrition to improve your mental health.
  http://www.mentalhealth.org.uk/help-information/mental-health-a-z/D/diet/

  Creativity is an essential part of our lives
  The importance of embracing and exercising your creative side and its impact on your mental wellbeing.
  http://www.ruahmentalhealth.com.au/page/mentalhealth_creativity

  The use of meditation and Mindfulness practice
  Finding time to integrate meditation in to your live to help boost your emotional wellbeing.
  http://au.reachout.com/What-is-mindfulness