On this page you find tips & tricks to overcome any kind of darkness. Some of these you may have heard a hundred times and they might disappoint you, but the truth is that they are the only way to recovery. One disadvantage of all these tips is the following: yes, it is unfair that mental self-care is costly. If you don’t have the means for a psychiatrist or psychologist, you might read between the lines: for example, exercise more or go for walks (multidisciplinary approach), seek out a close friend, discuss with your GP your problem regarding the financial aspects of getting help.

→ TALK about it

Although it is not easy to talk about feelings and personal difficulties in 2025, breaking the silence ensures that you no longer have to carry the weight alone. Moreover, if you have identified the right person, it means you have someone who can think along with you about steps toward recovery. Are there risks involved? Yes, it is always possible that the people you confide in may disappoint you. But not everyone is like that; there are a few diamonds here on earth. Do not give up and you can always learn from the disappointments and the type of relationship you want to maintain with superficial people.

If you have nobody to talk to, you can always call the mental health hotline in your country if there is one available (e.g. a phone number with volunteers for depressed/suicidal people; worth looking it up for your country)

→ Seek a general practicioner

This might be the most important tip I can give. Seeking professional help is often difficult and in some countries almost impossible. The GP is someone who can guide you in the right direction. If you have a well-trained GP, you can also let them ‘guess’ the problem. Now, don’t visit them with a broken leg because that might distract them a little. I myself approached my GP with a slightly different story than depression; I asked if certain medication I was taking could lead to hormone changes. Then, very quietly, I added that I had been feeling down since childhood. Starting with a different, nearby angle sometimes makes it easier to start your story. My GP referred me to a psychologist.

→ Give professional helpers time

Some psychologists or other professional helpers can be very frustrating. Some will continue to do so. Then it is time to seek help elsewhere. Always remember that one psychologist is not the same as another, and it is a true search for the right match with your personality and style. Hopping from psychologist to psychologist, especially in the beginning, is okay. But give them time. It takes a few sessions to weeks/months before a real bond of trust is built. Only when this bond of trust is established can you feel that the therapy is doing something useful. So don’t give up after the first two or three sessions.

Additionally, it is also okay to downsize or simplify the initial complaint with which you go to the psychologist. If you are suffering from depression or suspect you are, but you mainly notice it at work, it is okay to first talk about the difficulties at work. It is up to the psychologist to decide whether to dig deeper and when in the process. You don’t necessarily have to put your whole soul on the table right away (unless you want to).

→ Meds. Don’t fight it, but also don’t make it your hero.

Although the GP can prescribe some medication, I am a fan of a doctor who specializes in the topic, such as a psychiatrist. Now, psychiatrists are often ‘special cases’. It certainly takes some time to find someone who isn’t a bit mentally insane themselves, and you often end up on a waiting list (I had to wait a year myself). Still, I think psychiatrists know better what they’re talking about than GPs when it comes to psychiatric medication; they inform you better about side effects and think along with you about alternative medication.

Medication helps when it is needed. And sometimes that is necessary. Sometimes you have to accept that. But it has side effects. It can have a negative impact on your weight, your libido, your mental state, … Fortunately, it also has a positive impact on your energy levels, your sleep, and your thoughts. It is not a miracle cure, but it does work wonders. Just use it wisely. And never take too much of it, because it is not necessarily deadly but it can be maddening!

My golden rule is: never take medication without being in therapy. Medication should support the therapy and address symptoms, but it is not a permanent solution. Therapy is.

→ Work multidisciplinary

I’ve mentioned a GP, psychologist/therapist and psychiatrist.

This tip doesn’t need much explanation. The path to recovery works best when you visit different care providers, each with their own expertise. Think about your body too, for example through special forms of physiotherapy. Many of the previous caregivers – psychologists, psychiatrists, … – treat the mind, but, “Mens sana in corpore sano“; physical treatments are an excellent complement to that and sometimes necessary.