These tips are based on the Dutch NHG guidelines and Thuisarts.nl. They can help you while waiting for your intake, but are not a replacement for professional treatment.
For several weeks or longer you may experience:
Try to get up, have meals, and go to bed at roughly the same time each day. Structure helps regulate your mood and gives a sense of control.
Try to spend at least 30 minutes outside, preferably walking or cycling. Daylight and movement both help improve mood. Start small if needed—even 10 minutes is better than nothing.
Reach out to people you trust. You don't have to talk about your feelings if you don't want to—just being around others can help. Social isolation often makes depression worse.
While alcohol may seem to help in the moment, it usually makes mood worse in the longer term. The same applies to cannabis and other substances. Try to reduce or avoid them.
Don't try to change everything at once. Pick one or two things to work on:
Contact your GP, the out-of-hours GP service, or call 113 (0800-0113) immediately.
These tips are based on Dutch healthcare guidelines. For more detailed information: