Non-medical interventions
In recent years a new range of non-medical interventions for depression has been developed, and many of these have proved particularly effective for:
- People at risk of developing depression
- People with mild depression
- People recovering from depression
Non-medical approaches may also provide additional benefits that complement the treatments offered to people with more severe and enduring depression.
Although some mental health organisations have sought to mystify these interventions by giving them fancy names like "bibliotherapy" (a posh name for reading a self help book) or "ecotherapy" (a posh name for getting as much fresh air and green space as possible), these are things that everyone can do in order to improve their mental health and well being.
Non-medical interventions include:
Self help books
In Wales, and in some other parts of the UK these are available through a "books on prescription" scheme operated through a partnership between the NHS and the local library service. Doctors (and others) can write a "prescription" for a book from an approved list, which can be picked up from the local library even if you are not a member of the library. Of course, you do not have to use a books on prescription scheme, but could visit your local bookshop or buy online. Have a look at Journeys' Book Review page.
Guided self help
Some primary care practices and some third sector organisations such as Journeys provide self help programmes designed to provide you with the knowledge and skills required to manage your condition and to promote early recovery. Take a look at Journeys' Training Courses page for more information about our courses.
Brief Focused Counselling
Some primary care practices are able to offer access to brief (up to 6 weeks) focused counselling sessions aimed at helping you through the stressful life situations (such as debt, divorce, redundancy and housing problems) that are often the trigger for depression.
Computerised Cognitive Behavioural Therapy (CCBT)
CCBT is a NICE approved early intervention designed to make cognitive behavioural therapy accessible to a wider group of people through Internet-based e-learning. You can either access a CCBT programme from your own home (your GP will need to supply you with a password), or, in some primary care practices, you can attend a CCBT group.
Exercise on Prescription
Engaging in regular physical activity has been shown to have an antidepressant effect. Throughout Wales, and in some other areas of the UK there are now "Exercise on Prescription" schemes through which your GP can refer you to a personal fitness coach based at your local leisure centre. Your fitness coach will work with you over a 6-week period to design a personalised fitness plan based on your level of fitness and your personal preferences
Advice on Diet
There is a growing body of evidence that a lack of chemicals such as tryptophan, folic acid, fish oils and selenium can make depression worse. This is probably made worse by eating too much "junk food". Against this, people who eat a balanced and varied diet that is high in fibre and low in fat tend to have better well being and are less prone to depression. Most Primary Care practices can refer you to a dietician, who will be able to advise you on changing your eating habits and adopting a healthier diet.
Remember that these non-medical interventions are not a "cure" for depression. Rather, they are ways of helping you build up the skills you need to manage and overcome mild-moderate depression for yourself. As such, they are not things done to you, but rather things that you have to actively engage with in order to benefit.
