In this article I focus on mild to moderate forms of depression. I look at the symptoms and how you can help someone who may be suffering from the condition. The good news about depression is that we can do a lot to help ourselves and I have outlined some strategies to help you cope, and a basic needs checklist to help you keep depression at bay.

This article is not about clinic depression which is defined as any form of depression that requires medical treatment to alleviate it. Clinical depression is a disabling condition that adversely affects a person's family, work or school life, sleeping and eating habits, and general health.

Depression affects around 20% of people in the UK. Women are twice as likely to suffer from it as men. We still do not know or fully understand what causes depression although stressful life events including bereavement, breakdown of a relationship, loss of any kind, and financial worries, may be enough to trigger an episode of depression, but sometimes it is not clear. You could also be more likely to suffer from depression if your parents or grandparents suffered from depression.

Depression is an illness that involves the body, mood and thoughts. Symptoms include losing interest in life, feeling that you can't be bothered, finding it harder to make decisions, being unable to cope with things that seemed manageable before, lack of energy, restlessness, agitation, loss of appetite, and sleeping difficulties.

So, what can you do if you think a partner, friend, relative, or child is depressed?

• Listening can really help. Try not to give advice or be critical.
• Avoid saying, "Pull yourself together", or other comments that make the person think that it's their fault that they are ill.
• If the person's symptoms are not resolved within a few weeks, suggest that he/she seeks professional help. Remind the person that this is not a sign of weakness or of being a failure.
• Try not to get anxious, try to remain calm.
• Try to help the person avoid resorting to alcohol which can exacerbate the symptoms. If he/she talks of self-harm or suicide, take this seriously. Insist he/she sees a doctor.
• Remember that most cases of depression do pass.

The good news is that we can do a lot to help ourselves. Below is a five-point basic needs checklist to help keep depression at bay. So, if you think you feel depressed take a look at the list and see whether any of these needs have disappeared from your life. Alternatively, take a look at increasing what you do on an everyday basis - try challenging yourself more!

1. Give and receive attention

Make contact with other people such as family, friends, work colleagues, playing in a team. The exchange of attention or social interaction is almost as vital as food. Join a club, look up an old friend, help somebody that is going through a tough time.

2. Take care of the mind-body connection

Look after yourself, eat regular healthy meals with plenty of fruit and vegetables, exercise is vital, rest and relaxation are also important. The more in touch you are with how you feel the more likely you will be able to detect the symptoms of depression and with that information you can do something about it. Try recognising the pattern of negative thinking and replace it with a more constructive and positive thought.

3. Find meaning, purpose and goals

Find and do something that is important outside your existing lifestyle. Don't wait to do things until you are not depressed, do them now! Try not to focus on your depression but instead broaden your life's goals. For example, work for one day as a volunteer in a charity shop.

4. Connect with something greater than yourself

Research has shown that people are mentally healthier when they are committed to a cause, idea or group that involves more than just their own well-being.

5. Stimulate and challenge yourself

The experience of being stretched or using skills to their maximum in a focused way contributes to a healthier mind. Line dancing, painting, college course or take up an activity that you may find challenging.

If you have not responded satisfactorily to these self help measures then it may be a good idea to talk to your doctor about active treatment which includes medication or counselling.

In summary, be kind to yourself and try to avoid critical thinking. Your imagination can create all sorts of unpleasant scenarios, often increasing anxiety, rumination and worry; these all contribute to and sustain depression. Ask yourself: "What can I do to improve the way I feel about myself?" Allow yourself positive experiences and treats that reinforce the idea that you deserve good things. Pay attention to your personal appearance. Set yourself goals that are achievable, don't be critical if you don't achieve them immediately - start off small. This will give you a sense of satisfaction.

Further reading

How to lift depression (Fast) - the Human Givens Approach by Joe Griffin and Ivan Tyrrell.

Shoot the Damn Dog: A Memoir of Depression by Sally Brampton.

Living with a Black Dog by Matthew and Ainsley Johnstone.

Advice and support

Mind: 0845 766 0163, www.mind.org.uk

The Samaritans: 08457 909090, www.samaritans.org

Depression Alliance: 0808 808 3000, www.depressionalliance.org

Voluntary organisations: www.timebank.org.uk, www.do-it.org.uk.