What can I do?

If you think you might be depressed, then there is no need to go through it alone. There are things you can do yourself that might be enough to get you back on track and if those don’t work, there are plenty of ways you can access help from other people. 

Things you can do yourself 

• Do you have a good friend or a family member you feel you could talk to? Sometimes just talking through your feelings is enough to get you feeling more positive. If you feel more comfortable talking to a stranger, then there are several good helplines where you can email or talk to someone who understands exactly what it’s like to have diabetes. Have a look at the Diabetes UK website that has details of peer support groups. 

• The NHS Every Mind Matters website is a great resource that has lots of information about depression and advice on how to manage your feelings. 

• Take more exercise. You saw in the previous section that exercising makes your body release chemicals called endorphins. If you take regular exercise it can really lift your mood and make you feel better. 

• Look at your diet – try and eat more healthily and cut down on junk foods. 

• Keep a mood diary and see if there is any pattern to your feelings that suggests a link with something else going on in your life. If you are a girl or woman, perhaps your mood plummets just before you have your period. Maybe you always feel worse before you have to do something you don’t want to do, like exams or a job interview. 

• Make a list of all the good things and all the bad things in your life.  This can focus your mind and put things into perspective, acting as a reminder of things that bring you pleasure or that you have to look forward to. 

What if you’ve tried these things and they haven’t worked? 

The next step is to see a healthcare professional – either your GP or someone in your diabetes care team. Explain to them how you are feeling and they will help you. They may first do a simple assessment, such as asking you to fill in a questionnaire, so that they can understand how you’re feeling. It’s important to answer honestly and not to downplay or hide the way that you feel. Remember that they will be very experienced in dealing with depression and there is nothing that you can tell them that they won’t have heard many times before. 

Possible treatments 

You may be referred to see a counsellor or psychologist to talk through your feelings and find ways to help your mood. There are different forms of treatment available, from relaxation techniques to cognitive behavioural therapy (CBT). You may also be prescribed an antidepressant to try. 

Remember that not all treatments will suit everyone and it is often a matter of trial and error to find the best one for you. The important thing is to seek help, in the first place and to start doing things to help yourself too. That’s often the hardest step to take, and many people say they feel better when they first acknowledge their feelings and tell someone that things aren’t right.