Depression
Understanding depression and finding tools to help you cope
What Is Depression?
Despite a surge in 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.
Depression is characterised by persistent low mood over time and affects multiple aspects of a person's 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.
Note: 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.
How Does This Link to the Terrace Metrics Assessment?
If your indicator for depression was in the at-risk or moderate concern range following your assessment it means that you endorsed many items that assess 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.
If this is the case, we recommend that you SEEK MEDICAL HELP from your GP as soon as possible.
If you cannot wait to speak to your GP then please contact either one of these helplines.
It is also important to consider that all of the indicators in the Terrace Metrics assessment are fundamentally linked. This means that whether your score for depression is at risk, optimal or somewhere in between, there are various tools that you can use to enhance your resilience and increase your coping ability.
The depression indicator is very closely linked to hope, global satisfaction and ostracism. 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.
Looking after your mind is just as important as looking after your body and the tools we provide are designed to help you do that.
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How Can You Cope With Depression?
Coping In The Moment
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 coping strategies.
Our dedicated coping strategies module includes breathing and relaxation techniques that can help you calm down when you feel yourself becoming overwhelmed or losing control.
Coping Strategies - Take Me ThereLonger-Term Coping
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 mindfulness and meditation is one way of building your resilience and enhancing your mental health. Our dedicated module provides various exercises for you to practice.
Mindfulness & Meditation - Take Me ThereTools For Managing Depression
Important: 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.
In The Moment Tools
Hope Box
A box filled with things to help you cope when you feel overwhelmingly distressed. A hope box can be your anchor when facing crisis, filled with physical items, written reminders and simple grounding activities.
Start NowActivity Monitoring
A tool to track your activities and understand how they impact your mood. Identify activities that boost your mood and those that worsen periods of low mood.
Start NowActivity Planning
Schedule activities for each day that actually make you feel good. Hold yourself accountable and actively schedule time for activities that boost your mood.
Start NowLonger-Term Coping Tools
Thinking Traps
An explanation of some common thinking traps to help you identify occasions where you have engaged in such thinking. Learn to recognize patterns of negative automatic thoughts.
Start NowNegative & Positive Words
Realize how the words you use to describe yourself can impact your feelings. Learn to turn negative self-talk into positive self-talk.
Start NowThought Record
A tool to help understand automatic thoughts, how they affect you and how you can reframe and replace them with more balanced thinking.
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