Moderate Depression
PHQ-9 survey score of 10-14.
Notes
Sleep quality and routine
Walk 30 mins or other exercise
No caffeine after noon
No screen time just before bed, consider reducing blue light
Reduce sugar and carbs
Choose music and video content with emotions in mind
Try writing down what went right each day - a gratitude journal
Control what you can, and try some of these for a month
Videos
Helplines
Maine Crisis Line (MCL)
1-888-568-1112 (Voice)
State's crisis hotline for individuals or families experience a behavioral health crisis or having thoughts of suicide or self-harm.
Suicide & Crisis Lifeline
988
Free, confidential 24/7 hotline for people experiencing mental health-related distress.
Domestic Violence Helpline
1-866-834-4357
Connects callers with advocates at Domestic Violence Resource Center
Sexual Assault Helpline
1-800-871-7741
24/7 support line for confidential services free of charge
Alcoholics Anonymous (AA)
1-800-737-6237
Narcotics Anonymous (NA)
1-800-974-0062