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Depression isn't something you can ‘snap out’ of. But with the right support and a personal action plan in place, you can get help to overcome or manage it.

Use this action plan to find ways of treating depression and overcoming low moods.

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Make a plan to help your depression

Taking an active role in managing your depression can help you cope and make a positive difference to how you feel. Here are a few things that you could think about doing.

  • Read our guide to depression

    Knowing a bit more about depression what causes it and some of the treatments can help you find ways to manage it. If you haven't already read our guide to depression do this now. Our guide to depression.

  • Tell others how you're feeling

    Share your experiences with people who've been through something similar to you. This can stop you feeling isolated and show you how others have coped. 

    Getting support like this could include speaking to friends but also mentoring or befriending services, or joining a self-help group or an online community. To find local self-help groups, talk to your GP or the mental health charity Mind who have information on finding peer support in your area.

    If you’re working, and you feel comfortable doing so, ask your line manager, union rep, someone in HR or your employee assistance programme (EAP) for support.

    If you are a current or former bank employee get in touch to see if we can help.

  • Access counselling or other therapies

    Find out about getting access to counselling and other therapies, sometimes known as 'talking therapy'.

    Talking therapy involves talking to someone who’s trained to help you deal with your negative thoughts and feelings.

    There are lots of different types of talking therapies, including cognitive behavioural therapy (CBT) and counselling. But they all have the same goal: to help you cope with your emotions and the things that happen in your life.

    You can access talking therapy through your GP, privately, or, if you're working, your employer may offer it through an employee assistance programme (EAP). Find out how to access counselling and other therapies.
  • Take time to care for yourself

    Set yourself specific goals so you take time to focus on your own wellbeing. Book a haircut, a gym class or plan a country walk.

    Achieving these goals will give you a sense of satisfaction and may improve the way you feel about yourself.

    Another simple way to improve your low mood is to ensure you have a healthy diet. Eating healthily can be just as important for your mind as it is for your body. For tips, healthy swaps and recipes, check out Change4Life.

  • Commit to doing more exercise

    Start being more active. 

    Getting and staying active may help you manage your symptoms of depression. Even 20 minutes a day will boost the release of endorphins (your body’s feel-good chemicals), helping to reduce any stress or anxiety, and improving your self-esteem. Play a sport, dance, cycle or walk – it doesn’t matter what you do, as long as you get moving.

    For ideas on working more exercise into your day, check out One You from the NHS.

  • Take steps to improve your sleep

    Learn good sleep habits to make sure you're getting the rest you need.

    A change in your sleeping pattern is one of the most common symptoms of depression, and not getting enough sleep can make your depression worse. 

    Sleep may seem like the least productive part of your day. But it helps your mind and body rejuvenate, and can improve your low mood and reduce stress. It also helps you think more clearly, have more energy, and feel better about life.

    Find out how to get a better night's sleep.

  • Seek help from your GP

    If you think you may be depressed talk to your GP.

    This may feel difficult, but by being as open as you can with your doctor they'll be able to assess whether you have depression and how severe it might be.

    The kind of treatment you might be offered will be based on the type of depression you're diagnosed with. It could involve self-help, talking therapy, exercise, online therapy, antidepressants or a combination of these. 
  • Sign up to a digital wellbeing app

    There are various digital apps to help support your wellbeing. We've teamed up with My Possible Self: The Mental Health App to provide you with 12 months' free access. Click here to find out more.

Next steps

Choose the steps you think might work for you. Then add them to your own to-do list to start getting the support you need to help with your depression.
Very useful - I could place myself in the framework knowing the type of depression I have is mild, also interested in the treatment options including computerised CBT

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