The great antibiotic overuse debate raises its head every year come flu season.

This year has been no exception with reports of a new mutation in the flu virus making flu vaccination only three per cent effective.

Of course flu is a viral illness and antibiotics are ineffective just as they against all viral infections causing colds, earaches, sore throats and flu like illnesses. And yet people still come in their swarms to see the doctor and often, it seems, leave the appointment with a prescription for antibiotics.

What’s more frustrating is that they’ll probably feel better for taking those antibiotics because of the placebo effect or the slight anti-inflammatory effect of antibiotics.

This year doctors have even been encouraged to snoop on their colleagues to see if they appear to be over prescribing antibiotics because of the dangers of bacterial resistance and antibiotics becoming ineffective when they are really required. Interesting!

We are taught that unless a patient has got a problem with their immune system or an underlying condition like emphysema that puts them at risk of developing chest infections antibiotics are rarely required.

It’s hard to be exact but less than one per cent of viral infections will go on to cause further problems with infections requiring antibiotics in otherwise healthy people.

However, we seem to have elements of our population who are used to their GP dealing out antibiotics like Smarties whenever a cough or sore throat goes on for longer than a few days. It’s difficult to get beyond the expectation in both patients' and doctors' minds.

My advice after 25 years as a doctor and 17 years as a GP is trust your immune system and dose yourself up to the max with paracetamol and, if your stomach will tolerate it, ibuprofen. Time will heal and in most cases the worst is over in a few days and things start to improve without needing to see a doctor or take antibiotics.

This time of year seems to bring a lot of low mood and depression into the surgery. It’s always a tough consultation to fit into a clinic of ten minute appointments. It’s particularly challenging when a patient has a catalogue of really challenging and difficult things going on in their life.

Sometimes, all you can do is support and sympathy and take the person back to the basics to try and give a boost to self-care and some positive mind.

What are those basics that can make a difference?

Firstly it’s really important to know that food can make a big difference. If you believe at all that you are what you eat then I recommend what I call the rainbow diet with all the colourful fruits and vegetables to provide vitamins and minerals that the body and brain needs for health.

Secondly it’s worth avoiding eating unhealthy lethargy creating sugar and fat and avoid self-medicating with alcohol, the biggest depressant on the market.

Thirdly exercise has been shown to be at least as effective as any antidepressant in mild to moderate depression. Which would you rather take?

Fourth, take proper time out for yourself away from electronic distractions and the relentless demands of stressful life. Proper relaxation is vital and most of us don’t get enough of it.

Fifth, if you’re the strong silent type it’s really important to find a way to communicate what’s going on to someone you can trust to listen and understand. A problem shared is a problem halved.

Lastly, starting booking events in your diary that will give you the message that life is not all about troubles, work and drudgery. Having things to look forward to is crucial for us all no matter how small or simple those things may be.

I hope that if any readers are feeling really depressed they will seek help. Many times patients have told me they didn’t want to bother me or else didn’t think there was anything a doctor could do.

As someone who has suffered from depression myself I would encourage anyone with prolonged symptoms of depression to come and seek help. We may not be able to mend your life overnight but the act of seeking help is very often the first crucial step in recovery. Best wishes to all.

- Dr Andy Field works at York Medical Group