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A Staying Well Plan for Those Prone to Anxiety and Depression

By Di Castle October 12, 2022 Health and Fitness

October is Depression Awareness Month, and 10th October, 2022 was International Mental Health Awareness Day.

For many years, I have managed the Facebook page of the Swanage Depression Support Group. This was set up as a response by members of the support group, but it was left to me as the only person familiar with Facebook to manage the page.

Needless to say, there were many messages coming through on the page during the two lockdowns, sometimes people seeking help for themselves and at other times people seeking help for others. It is one of the kindest things you can do to point someone in the right direction when they are at a low ebb.

This is also the time of year when many people suffer depression because of the darker evenings and wetter, colder weather. This condition is known as SAD (Seasonal Affective Disorder). Thankfully, special lamps exist that mimic daylight, which help.

Depression Is an Illness

But depression is not simply being fed up on a Monday morning – it is much, much more. It is an illness, and the best things you can do on such a day are:

  • Accept the tired phase when you need to lie in bed most of the morning. Your brain needs to rest which prevents further stimulation and calms the brain.
  • Read the first few pages of Depressive Illness, The Curse of the Strong by Dr Tim Cantopher. This book gives an excellent understanding of the true meaning of depression.

Dr. Cantopher insists that something has to change if you are to stay well and not relapse.

Some Things to Avoid If You Are Prone to Depression

  • Keep off the computer. You may have to give it up for a while, but you will come back to it.
  • Avoid reading the news or watching television news, especially when anxious.
  • Avoid live TV as some storylines may be difficult to follow. Watch on Catch Up and pause frequently.
  • Avoid negativity and people who are ‘glass half empty’ as they will not help you.

Some Things You Can Do to Alleviate Depression

Do Exercise

  • Shop each day for a few things. Use local corner shops if larger stores are overwhelming.
  • Walk each day, at least twice. Increase the distance. Take a friend.
  • Go swimming.
  • Do yoga.
  • Sing, dance, get a massage or reflexology.
  • Do something new.
  • Use a power workout DVD.


  • Keep a notebook/diary of thoughts, feelings, actions that were helpful to you.
  • Write down three things you want to do the next day.
  • Write down three positive things that happened today.
  • Write down three things you are grateful for. Gratitude is now known to be a factor in fighting depression.

Listen to Music

Play Smooth radio, relaxing music, CDs.


  • Use lavender oil to relax at night and geranium which lifts the mood during the day.
  • Practice deep breathing all the time, when waiting in a shop queue or watching TV.
  • If you have a relaxation CD, play it 2 to 3 times a day and relax on the floor under a blanket.

Food & Drink

  • Eat healthy food. Cut out junk food.
  • Search for foods which help depression.
  • Drink more water.
  • Eat little and often.
  • Use ready meals until you feel able to cook.

Practise Good Habits

  • Go to bed each night and get at least 8 hours of sleep.
  • Visit the library and sit with a book, just feel the warmth, feel the nearness of the human company and the ambience of books around you.
  • Visit the library 2 to 3 times a week, take a few books out and return those that do not appeal. Stick with those you like after the first three pages. Try to sit down to read several times a day.
  • Make reading a regular part of your day. Read happy romances. Avoid dystopian, tragedies and horror stories until you feel better.
  • Follow mental health blogs and self-help websites such as MIND. Read what other people have written. Contribute your own positive ideas which make you feel good. Print out anything useful and put it in your GETTING BETTER file.
  • Face up to finance. Budget and look at ways to save money. Avoid credit cards. Instead of regretting overspending, look at your accounts. It may not be as bad as you think.
  • Keep occupied – do puzzles, crosswords and read for short periods throughout the day. Reading is known to improve mental health because training your eyes and brain to follow a line across the page will steady the overactive brain.
  • Spend some time each day tidying up. A small area, one or two shelves or one or two drawers.
  • Sort through your photo albums. This will remind you of happier times.
  • Watch happy TV, explore Netflix and BBC I player

The World Health Organisation recognises World Mental Health Day on 10 October every year.

The theme of 2022’s World Mental Health Day, set by the World Federation for Mental Health, is Make mental health and wellbeing for all a global priority’.

Finally, remember that these feelings will pass. Even those with serious mental health conditions are not very ill for very long.

Let’s Have a Conversation:

Have you suffered from depression in the autumn months, or are you someone who suffers it at other times of the year? What are your coping mechanisms? How do you help those who are near and dear to you?

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Lots of ideas here to try to combat depression, but maybe they would all be more helpful for when a lady has the blues or is feeling down for a while.

The author is incredibly upbeat about this awful condition & doesn’t seem to understand that when a person is truly suffering from depression, motivation can totally disappear. Journaling, reading, or joining groups are just the last thing one may want to do. Depression can be an all-consuming, isolating, lonely experience.

The author also notes that “those with serious mental health conditions are not ill for very long”.
What planet is she on?

I have lived with depression for over 30 years. I am on helpful medication & have had periods of psychotherapy, so I manage it, but it is a constant.

Please recognise this illness for what it can really be.


I too have lived with depression for several decades and for the most part this is well under control thanks to medication and plenty of education on my part. There seems to be some assumptions here, a one size fits all approach, and depression doesn’t work that way. For example, I’m an avid reader, have been since early childhood, but recently, I found myself unable to read anything for about two years. However, I could easily follow a movie or television storyline. This is passive viewing. Reading requires more involvement from the brain. For two years, I became hooked on Hallmark movies, which are cheesy romantic holiday themed movies which take place in small town Canada or America. The niceness, kindness, togetherness of the communities, etc was what attracted me to these movies more than the romance, although I did enjoy that. They were positive and uplifting, something I needed at that time. I also spent an enormous amount of time on the internet, reading blogs, searching for information, keeping up to date on news that interested me, interacting with people, etc. I do realize the effect this can have on the brain but it can also be valuable if used in a good way. I have written in the past but had zero interest in doing so then. I’m now reading literary novels, non fiction, etc again and have since canceled my cable TV. I’m more interested in talking to people etc. But this all takes time and we must find our own way. Suggestions are helpful, of course, but blanket assumptions aren’t.

Wendy Barton

Thanks, Di. All excellent advice. I have been avoiding TV and radio news for about two years now and it definitely helps. I read a good newspaper every day (by ‘good’, I mean balanced and factual) and I can handle this as I can stop reading at any time. I also read news articles from reputable sources on my mobile.
I find reading and listening to music very helpful and listening to audiobooks. I’ve recently joined a gym and am hoping to feel the benefits for my mental health as well as my physical health.

The Author

Di Castle lectured in Further Education before publishing Grandma's Poetry Book in 2014 and Should I Wear Floral in 2017. She has won competitions at Winchester Writers Festival. Her 1950s memoir Red House to Exodus, is due out, as is Sharing the Silence, about two sisters, one profoundly deaf.

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