Depression

What is depression?

Depression affects how a person feels, thinks and behaves. It goes beyond feeling flat or having a bad day – depression involves persistent feelings of sadness, hopelessness or worthlessness. People experiencing depression might also lose interest in the parts of their life that were once enjoyable, like a favourite hobby or seeing their family and friends.

In extreme cases, depression can make someone feel like their life is not worth living.

There are different kinds of depression, including major depression, postnatal depression and bipolar disorder. 

Fortunately, depression is treatable and there are many support options and services available to help.

Here, we look at the causes, symptoms and support options for depression.

Depression in children

Worried your child may be experiencing depression? Know the signs to look for, how to help, and where to get support.

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Depression in teenagers 

Depression affects 1 in 4 young people in Australia. Know what to look out for, what you can do and where to get help for teenagers experiencing depression.

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Postnatal Depression

Postnatal depression affects women and men and, left untreated, can last years. Know the symptoms and know how to get help.

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What causes depression?

Like many mental health conditions, depression can have more than one cause. Sometimes depression is brought on by a life event like a trauma or a loss; other times, biological factors like genetics and personality traits can play a role. Often, depression will develop due to a combination of factors.

Regardless of the cause, it’s important to take depression seriously if you or someone you care about are experiencing symptoms.

Signs and symptoms of depression 

Everyone experiences depression differently, however common symptoms of depression include:

• irritability

• lack of motivation

• feeling sad, guilty or overwhelmed 

• negative thinking

• changes to sleep

• feeling extremely tired or run down

• aches and pains 

• changes to appetite or weight

• withdrawing from people and activities you used to enjoy

If you’ve had any of these symptoms for two weeks or more, or you’ve noticed them in someone you care about, see your GP or a mental health professional for support. 

Treatments for depression

It’s important to know that depression is treatable with the right support. There’s no one size fits all approach — the right treatment for you depends on the type of depression you have, how severe your depression is, and your personal preference for treatment.

Some options for treatment might include: 

• lifestyle changes, such as changes to diet and exercise

• therapy

• medication, such as antidepressants.

Talk to your doctor or mental health professional to decide on a treatment plan that works for you, and be sure to discuss any issues with them along the way.

How lifestyle changes can help

Many of the same lifestyle changes that will improve your physical health can also improve your mental health.  Exercise, diet and sleep all play a key role in your mental wellbeing, but when you are feeling low, overwhelmed, stressed or anxious, a healthy lifestyle is often among the first things to suffer.

Exercise to improve wellbeing

In combination with your prescribed treatment plan, regular exercise may help you manage stress and improve your sleep, and it may also lift your mood and reduce anxiety.

Because depression can affect your motivation to get active, start with simple exercises that you enjoy, or ask a friend to join you. Pace yourself and slowly build up to more activity. 

Eat for your mental health

Eating nutritious and healthy meals can help boost your energy, which is especially important when you already feel flat. Look to eat more vegetables, fruit, nuts, legumes and eggs, while eating less foods and drinks that are high in sugar or that are highly processed foods. These foods have been linked to an increased risk of depression. You can also consider limiting or skipping caffeine, alcohol and other drugs as these can make symptoms worse.

Prioritise a good night’s sleep

Getting enough sleep is important for your mental health as it can boost your mood and your ability to cope with stress. Unfortunately, depression often disrupts sleep. Limiting screen time before bed, reducing caffeine and alcohol, and sticking to a regular sleep schedule are all things you can do to help try and improve your sleep quality.

Find ways to manage stress

Stress is a common symptom of depression. You can try to manage stress and improve your ability to cope by finding relaxation techniques or activities that work for you. For some people, exercising or getting physically active can help, while others might like to try deep breathing or a guided meditation. Mindful activities like drawing, cooking or gardening might also work for you.   

Cut back on drinking and drugs

People sometimes use alcohol or drugs to cope when they’re feeling down, but these can make your symptoms worse. Alcohol and drugs can also interact with medicines for anxiety and depression and reduce their effectiveness or increase the chance of side effects. 

Where to go for help

If your life or someone else’s is in danger, call 000 immediately.

If you’re in distress and need help, call Lifeline on 13 11 14 for 24/7 crisis support.

For non-emergency support, your GP or regular health practitioner is often the best place to start. They will be able to assess your individual situation and recommend the best next steps for your recovery. 

Remember that help is always available, no matter the situation.