Recovery

Recovery
fact sheet 15
Depression, anxiety and related disorders are treatable conditions from which most people recover.
Psychological treatment
Psychological treatment is what people often refer to as talking therapy. Psychological treatment can help people with depression, anxiety or related disorders to change negative thoughts and feelings and find ways to stay well. This type of treatment is provided mainly by psychologists. To find a psychologist, visit the beyondblue website www.beyondblue.org.au and click on Get Help, then Find a Doctor or other Mental Health Practioner or call the beyondblue info line on 1300 22 4636 (local call). For more information see beyondblue Fact Sheet 4 Types of help available and beyondblue Fact Sheet 5 Why use both psychological treatments and medications?
staGes Of RecOVeRY
Recovery is an individual process with stages that people move through at different rates. However, there are some common emotions that many people may experience. 1. Shock at having to deal with something difficult and scary of which the person has no prior experience. 2. Denial or difficulty in accepting having a health problem, particularly one that many people find hard to understand. 3. Despair and anger about why the person has to deal with this condition and the related difficulties. 4. Acceptance of having a condition and the changes it brings, and accepting how others see the person and how he/she sees himself/herself. 5. Coping Finding new ways to live with and tackle the changes and challenges that having depression, anxiety and related disorders may require.
Support
Mutual support groups for people with depression, anxiety and related disorders are conducted by people who have experienced similar problems. They can provide an opportunity to share experiences and find new ways to deal with difficulties. These groups can be found by contacting your local community health centre or the mental health association/foundation in your state or territory.
Family and friends

Family and friends can play an important role in a persons recovery. They can offer support, understanding and help. They can be a source of support by: being more caring and less critical relieving the person of some of their daily responsibilities helping to identify stressful situations at home or work assisting the person to find new ways of solving practical and emotional problems being aware of changes in the persons symptoms.
aVaILaBLe heLP
There is no one proven way that people recover from depression, anxiety and related disorders. However, there is a range of effective treatments available and many health professionals who can give advice and assistance while the person is on the road to recovery.
Medical treatment
Medical treatment may be provided by a doctor who is a General Practitioner (GP), a psychiatrist or case manager at a community mental health service, clinic or hospital. This treatment often includes medication such as antidepressants. For some people, medication is needed for a short period of time and psychological treatments and self-help techniques may be sufficient. For others, in order to stay well, antidepressants are needed on an ongoing basis in the same way someone with diabetes would use insulin or someone with asthma would use respiratory medication.
for more information
www.beyondblue.org.au or beyondblue info line 1300 22 4636
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Recovery
fact sheet 15
What PeOPLe caN DO tO heLP theMseLVes RecOVeR

While medical and/or psychological treatment can help a person recover, there are many ways people can help themselves.
Maintain a healthy lifestyle

Eating healthily, exercising regularly, getting enough sleep and avoiding alcohol and other drugs can help a person manage symptoms of depression, anxiety and related disorders.
Develop a plan
Developing a weekly plan can help the person make sure they get everything done thats important, while avoiding doing too much and becoming stressed. Completing the table below can help develop a balanced routine. When filling it out, its a good idea to make sure theres enough time for: exercise sleep regular meals participating in enjoyable activities appointments with a doctor or other health professional.
Get to know the triggers and find ways to manage them

There are situations or events that can increase a persons chances of having another episode of depression, or relapsing as it is often called. These situations or events are called triggers. Common triggers include: family problems financial difficulties changing living arrangements changing jobs or losing a job having other health problems the loss of a close relationship changing treatment using alcohol and other drugs. Trying to avoid these triggers can be an important part of recovering. If the person cant avoid these triggers, they should try to learn how to manage them.
Time Morning
Monday
Tuesday
Learn new ways to reduce and manage stress

Simple things can help a person get through the tough times. For example: keep a diary of feelings and every now and then take time to look through it and note any progress made practise breathing and muscle-relaxation exercises learn how to let people know about current feelings. Night Afternoon
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Get to know the warning signs

Warning signs are signals that the person may be feeling unwell. They may be changes in the way the person thinks, acts or feels. Some common warning signs include: getting up later skipping meals finding it hard to concentrate eating unhealthily having disturbed sleep feeling irritable or stressed often cancelling appointments wanting to spend a lot of time alone feeling teary. People can learn to identify their individual set of warning signs by reflecting on what signs and symptoms theyve experienced when they became unwell in the past. If a person experiences these warning signs, its important they seek help early. Wednesday Thursday Friday
ReLaPse OR BecOMING UNWeLL aGaIN

While recovering from depression, anxiety and related disorders can involve stages, the recovery process is not something that necessarily has a clear beginning, middle and end. Some people will only experience one episode of depression, anxiety or a related disorder in their lives. However, many people who experience one episode will go on to have another episode, or at least experience some symptoms. Overcoming setbacks can be difficult. When people relapse, it can be easy to fall into the trap of thinking that they will never feel well again. However, its important to understand there are ways of moving through this stage. People shouldnt blame themselves. Remember that setbacks are bound to happen and feeling disappointed can make moving on difficult. Try again. Learning how to manage anything new can be about trial and error. Persistence is the key. Focus on achievements. Feeling depressed and anxious can make it hard to see the good side of things. The person should focus on what they have gained and this can help them move on from setbacks. Learn from setbacks. A relapse can help the person evaluate their situation and with the help of a health professional, find new ways to manage their condition. This can make the person more able to cope with feeling unwell and may help prevent further setbacks.
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Recovery
fact sheet 15
WheRe tO Get heLP

A doctor who is a General Practitioner (GP) is a good first step. In some cases, the person may be referred to a mental health specialist like a psychiatrist or psychologist. For a list of GPs with expertise in treating depression, anxiety and related disorders visit the beyondblue website www.beyondblue.org.au and click on Get Help, then Find a Doctor or other Mental Health Practioner or phone the beyondblue info line 1300 22 4636 (local call). Psychiatrists are doctors who specialise in mental health. They can make medical and psychological assessments, conduct medical tests and prescribe medication. Some psychiatrists use psychological treatments. For more information see beyondblue Fact Sheet 5 Why use both psychological treatments and medications? Psychologists, Social Workers and Occupational Therapists specialise in providing non-medical (psychological) treatment for depression and related disorders. A rebate can now be claimed through Medicare for psychological treatments when a GP, psychiatrist or paediatrician refers a person to a registered psychologist, social worker or occupational therapist. A rebate can be claimed for part of the cost for up to 12 individual consultations (18 in exceptional circumstances) and 12 group sessions in a calendar year. For more details, ask the referring medical practitioner. For a list of mental health professionals who provide psychological treatment for which a Medicare rebate can be claimed, go to the beyondblue website: www.beyondblue.org.au and click Get Help, then Find a Doctor or other Mental Health Practitioner.
Suicide Helpline Victoria

1300 651 251 or www.suicidehelpline.org.au 24 hour counselling, crisis intervention, information and referral (local call)
Suicide Call Back Service

1300 659 467 Telephone support for those at risk of suicide, their carers and those bereaved by suicide
Mensline Australia
1300 789 978 or www.menslineaus.org.au 24 hour support for men with family and relationship problems, especially associated with family breakdown or separation this service provides confidential telephone support, information and referral (local call).
Lifeline
13 11 14 24 hour counselling, information and referral (local call)
Lifelines Information Service

1300 13 11 14 Rural Mental Health Information Service
Moodgym
www.moodgym.anu.edu.au Online psychological therapy
Climate.tv interactive e-health

www.climate.tv Developed by medical experts, this is a self-management system for people with depression and anxiety.
beyondblue: the national depression initiative

www.beyondblue.org.au Information on depression, anxiety and related substance-use disorders, available treatments and where to get help beyondblue info line 1300 22 4636 Information on depression, anxiety and related substance-use disorders, available treatments and referral only (local call) www.youthbeyondblue.com beyondblues website for young people information on depression and how to help a friend
CRUfAD
www.crufad.org Information about depression, anxiety and its management
beyondblue: the national depression initiative, 2008. PO Box 6100, Hawthorn West VIC 3122 T: (03) 9810 6100 beyondblue info line 1300 22 4636 F: (03) 9810 6111 E: [email protected] W: www.beyondblue.org.au
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Recovery

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Recovery

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Recovery

Family and friends

for more information

www.beyondblue.org.au or beyondblue info line 1300 22 4636

What PeOPLe caN DO tO heLP theMseLVes RecOVeR

Maintain a healthy lifestyle

Get to know the triggers and find ways to manage them

Learn new ways to reduce and manage stress

www.beyondblue.org.au or beyondblue info line 1300 22 4636

Get to know the warning signs

ReLaPse OR BecOMING UNWeLL aGaIN

for more information

www.beyondblue.org.au or beyondblue info line 1300 22 4636

WheRe tO Get heLP

Suicide Helpline Victoria

Suicide Call Back Service

Lifelines Information Service

Climate.tv interactive e-health

beyondblue: the national depression initiative

www.beyondblue.org.au or beyondblue info line 1300 22 4636

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