So I'm pleased that a new review of how we use antidepressants reaches similar conclusions, recognising that, while drugs do work well for severe depression, they have "minimal or non-existent" benefits for mild to moderate symptoms. And that's without considering potential side-effects such as foggy headedness, increased anxiety and dependency. I truly believe that, by learning the right self-help methods and making lifestyle changes, we can cope with life's ups and downs without relying on medication.

That said, you should always talk to your GP if you think you're depressed and take his advice on whether you need antidepressants - or whether some of the following alternatives could work for you..

MOOD-BOOSTING CHANGES

Increase vitamin D

Low levels of this vitamin have been linked to depression, so eating eggs and oily fish, and even taking a supplement, could help. When I felt very down after I was seriously ill last year, a girlfriend of mine recommended taking vitamin D and I'm sure it helped to lift my spirits.

Work it out

When I exercise in the morning, I find that the endorphin high (the natural rush of happy brain chemicals) lasts for up to seven hours afterwards, and the rest of the day seems easier and more manageable. Recent studies show that regular exercise is as effective as antidepressants for treating depression - without the negative side-effects.

Reduce your toxic load

Smoking, alcohol and caffeine all interfere with the production of the happy hormone serotonin, as well as your levels of tryptophan, the amino acid needed for serotonin to be produced. So cutting back or avoiding all three as much as possible can help ease your depression.

Eat little and often

This helps keep your blood sugar steady, which can ward off dips in energy and mood. A University of Leicester study found that people with type 2 diabetes are more likely to suffer with depression, which they believe could be due to unstable blood sugar levels.

Ditch junk food

People who regularly eat high-fat foods, processed meals and sugary snacks are two-thirds more likely to suffer from depression than those who choose fruit, vegetables and fish, says research from University College London. So aim for more home-cooked meals over takeaways or ready meals, and get your five-a-day fruit and veg.

THERAPIES TO HELP MILDER FORMS OF DEPRESSION

Watchful waiting

Giving symptoms of depression the time and space to clear up on their own is recommended by the National Institute of Clinical Excellence and is sometimes the simplest solution, but only for patients with mild depression where there is no risk of them harming themselves. If you and your GP choose this approach, make sure you book an appointment to come back in two weeks to review your progress.

Guided self-help

This is a new therapy programme that doctors are trying, in which you work through recommended self-help books with their guidance. Studies show that it can work for people who have mild depression. I'm all in favour of this approach as it can help to equip people ­long-term with the tools they need to manage mood dips by themselves, if done properly.

Meeting others

Many people with depression find it helpful to meet others who understand what it's like. It can be a great boost to recovery not only to receive help but also feel you're giving some to others. Sitting and talking is not the only thing that happens at meetings - many groups invite speakers and organise social events.

Talking it out

Counselling usually consists of six to 12 sessions, talking in confidence to a counsellor about how you feel about yourself and your situation. Their role is to listen, support you and offer practical advice. And your GP can refer you.

Retraining your brain

Latest guidelines state that Cognitive Behavioural Therapy (CBT) should be the first-line treatment for mild to moderate depression, followed by drugs only if it's unsuccessful. I agree. During CBT patients are taught to break habitual negative ways of seeing things and to think more positively.

Going green

I've always found a sense of calm when I'm gardening. Planting a seed and watching it grow is life-affirming. Last year a study found that pottering in the garden really did lift mood, with some depressed patients saying its effects were as strong as the sense of calm provided by anti-depressants.

Some forward-thinking GPs refer patients to gardening projects. Ask, or get growing - even if it's just a window box.

Having a good giggle

We know that laughing relaxes the body and releases mood-boosting endorphins into the blood stream, and now this positive effect is being channeled into a type of depression therapy.

A laughter therapist's aim is to help you laugh more easily - something we find harder as we get older. Therapy is available in group or individual sessions. To find out more visit: www.laughternetwork.co.uk

Learning to meditate

Research earlier this year found that a treatment based on Buddhist meditation was "as good as or better than" antidepressants in preventing a relapse of depression. Studies also show that areas of the brain linked to controlling emotion are bigger in those who have meditated regularly for five years.

Meditation means learning to clear your mind of all troubling thoughts. Look for local classes or buy a book.

Source: Daily Mirror