Overcoming Depression

Purchase a page-a-day diary. Record in it the times and circumstances of each Black Dog attack during the day and night and make a note about what you were or were not doing at the time.

The most immediate mood-lifter is exercise. Walk briskly for 40 minutes every morning or jog for 20 minutes whenever you can. If you are overweight and have not taken exercise for some time, start with the exercises and a 15-minute walk each day for the first two weeks, then increase to 30 minutes for the next two weeks, before moving up to 40 minutes. If you are under medication, consult your doctor. Outdoor exercise is a key element in recovery.

Go out of your way to do something for someone else each day - a helping hand for an acquaintance or neighbour, a loving gesture for your spouse, an unexpected present for your children. It need not cost money but must involve your time, effort and devotion.

Look for the best in others and say something congratulatory to someone every day of your life.

Plan and minimise alcohol consumption. When socialising be sensible and decide beforehand how many glasses you are going to allow yourself over what time. When you've reached your planned limit, leave. Driving will reinforce the necessity to be careful.

Eat nourishing food and carefully plan your eating regime. Cut out all junk food, avoid sandwiches and reduce carbohydrates like potatoes, bread and other starches. Eat a preponderance of fruit and vegetables each day, with meat and high energy food at just one meal. Go for a walk afterwards.

There are one or two highly reputable international companies who provide naturally resourced meal replacement programmes which are excellent in achieving high energy-to-weight ratio levels . People who are seriously overweight should consider one of these. The best programmes are supervised and are supported by a panel of doctors and nutritionists. One advises the US Olympic athletics council on nourishment. Proper nourishment is as important to the depressive as it is to the athlete because energy is needed in overcoming depression - and, by the same token, so is fitness.

Take up a sporting activity like walking, cycling, tennis, golf, water sports, riding, gliding, sailing, football, badminton. Something with a personal achievement goal. Spectator sports do not count and have little value for the purpose of defeating depression. Like alcohol (with which they are often associated) and television, they are simply ephemeral distractions. Depression cannot exist when the adrenaline is surging. Try bungee jumping.

Learn to pray or meditate

Every morning and evening set on one side five minutes to pray. Surprised by this? Don't be. Praying is the most powerful healing process. Praying is simple. Talk to God about your concerns and ask him for inspiration and guidance in taming the Black Dog. Understand that He comprehends everything, so when you talk to him there is no point in being anything but completely honest with him, and most importantly with yourself. The Bible and the Koran teach that God is love and love is the greatest positive influence in calming the wayward emotions, which constitute depression. As well as - or instead of - prayer, meditation is an extremely helpful and effective way of taking a break from our anxieties and miseries and finding deep relaxation, tranquillity and renewed energy.

Start and end the day right

If you have a partner, when you get up each morning and when you go to bed each night, say 'I love you'. If you have children, tell them that you love them. When you see yourself in the mirror, say, 'I love you. We are having a rough time but you are doing well. We're winning. I'm proud of you and I love you.' That last person is the most important one today.