Feeling down, sad or low is something we all experience at different stages of our lives. These feelings are normal if felt occasionally and are the body’s retreat response to a loss or change. But if they persist or occur too regularly, they may indicate the onset of depression.
Recognising the signs is the first step towards getting the help you need.
From positive lifestyle changes to self-help groups and professional assistance, there are many ways in which depression can be alleviated and treated
Signs of depression
The term depression covers a broad range of symptoms that impact a person’s emotional, psychological and physical wellbeing. Milder depression may be experienced as ‘the blues’ and can still make normal day-to-day tasks difficult. The person may feel a sense of apathy and worthlessness and may find concentrating on tasks or making decisions difficult. Where feelings of utter desperation or hopelessness exist, severe or acute depression can lead to thoughts of self-harm and suicide. Depression can affect people differently and may include any of the following symptoms:
- Low self-esteem or self-worth
- Loss of sex drive
- Pessimistic view of life/the future
- Unusually irritable
- Reduced energy levels and activity
- Feeling hopeless or helpless
- Crying or the inability to cry
- Self-harm or suicidal thoughts.
Causes of depression
Depression can be triggered by a variety of events, from bereavement to job loss or a series of setbacks. Physical illness can be accompanied by depression, and post natal depression can occur after childbirth. Bullying, intimidation and abuse, inside or outside work, isolation and loneliness, are also common causes. Increased alcohol intake, ‘recreational’ drugs, poor diet, little or no exercise – these can all contribute towards depression.
Treating depression
Your GP can offer appropriate treatment. This may include taking anti-depressants, which can be useful as an effective short-term treatment. Some people find that counselling helps. In fact, research has shown that a combination of anti-depressants and counselling can be very effective, particularly cognitive behavioural therapy. Talking to a counsellor is often better than talking to family or friends, because a counsellor is independent – you can explore in confidence what may be causing the depression together with what might help you to cope and recover.
Helping yourself
The following tips may help:
Exercise and diet
It is important to stay fit and healthy and to take plenty of exercise. Exercise releases endorphins which naturally increases the positive mood states in the body. Similarly a well-balanced diet helps to provide the right vitamins and minerals and prevent that sluggish feeling from an unhealthy diet.
Routine
A routine can help provide some structure and framework to your life, particularly if you are off work. Returning to work can in itself help to provide both exercise and routine if properly managed.
Depression self-help groups
These work on the principle that it can be useful to meet, talk and exchange experiences with other people who are experiencing depression. It can help to break down feelings of isolation and find out how other people have been affected and how they have coped.
Moderate alcohol consumption
Alcohol is a ‘depressant’ which means it slows down the functions of the central nervous system. It might seem that alcohol helps to ‘drown one’s sorrows’ but if there is any benefit, it is short-lived, and may lead to even greater depression and possibly dependence. People with depression are often advised to significantly reduce their alcohol consumption.
Getting Help
If you are concerned about depression you can contact your GP.
If you have been affected by suicidal thoughts or self harm you should speak to your GP without delay.
Further support
NHS – Depression in adults
Royal College of Psychiatrists – Evidence-based information on mental health problems, treatment and other topics
Mind – Self-care for depression
Samaritans – How to support someone you’re worried about
Breathing Space – A confidential phoneline for anyone in Scotland over the age of 16, feeling low, anxious or depressed
Scottish Action for Mental Health – Providing mental health support and accessible, practical information
Ref: WPW0024 this information was reviewed May 2024.
