Depression

Depression and low mood can happen to anyone at any point in your life. Some people will
experience depression once in their lifetime and others may experience it multiple times.

Depression and low mood can be trigged by several social and environmental changes. For example,
changing job, money worries and family difficulties. As a result of these difficulties, you may find
that you are having more negative thoughts about yourself and others around you which affects
everybody differently.

Cycle of depression

When we are depressed, we experience a cycle of unhelpful thoughts, emotions, physical symptoms,
and behaviour. Our feelings and symptoms of depression may be triggered by an unpleasant
situation or event that we would have experienced, but sometimes there may not be a trigger.
Below are some of the symptoms that we might notice when we are feeling depressed:

Thoughts

When we are feeling depressed, we are more likely to experience negative thoughts. The negative
thoughts can often be about ourselves. They can sometimes be about others or can be about
situations. We can perceive situations to be worse than they are.

Emotions

Feelings of helplessness and hopelessness. We can experience a bleak outlook that nothing will ever
get better and there is nothing can be done to improve a situation.

Loss of interest in daily activities. We take for granted our former hobbies, pastimes, and social
activities. We lose our ability to feel joy and pleasure.

We can experience strong feelings of worthlessness or guilt. We can criticise ourselves for perceived
faults and mistakes.

Physical

Problems with appetite. We may struggle with lack of appetite and at times we can overeat.
Sleep changes. We may experience insomnia, especially waking in the early hours of the morning, or
oversleeping.

Loss of energy. We can feel fatigued, sluggish, and physically drained. We may feel heavy, and even
find small tasks to be exhausting and take longer to complete.

Concentration problems. We can have trouble focusing, making decisions, or remembering things.
Unexplained aches and pains. We can have an increase in physical complaints such as headaches,
back pain, aching muscles, and stomach pains.

Behavioural

Unhelpful behaviour. When we are depressed, we can engage in escapist behaviour such as
substance abuse, compulsive gambling, reckless driving, or dangerous sports.

Withdrawing from others. Having social contact is important for us as human beings. However, when
we are depressed, we are less likely to keep in contact with and reach out to family and friends.

Avoiding daily activities. We start to avoid activities that give us a sense of meaning and purpose.
This may include simple activities which we start to take for granted such as cleaning the house.

Avoiding enjoyable activities. When we fall into a cycle of depression, we can take for granted just
how valuable our hobbies are in giving us meaning and purpose.

Tips for dealing with depression and keeping yourself well

The good news is that there are positive steps we can take to break the cycle of unhelpful thoughts,
emotions, physical symptoms, and behaviours that perpetuate the feelings of depression. Below are
the are ideas and tips for dealing with depression.

Rediscover things that we enjoy, which give us a sense of meaning and purpose, such as
hobbies and interests.
Reach out to friends and family who are compassionate and attentive to our needs.
It is important to adopt a meaningful daily routine, which is structured and purposeful. A
meaningful and balanced routine will help us to experience positive feelings of enjoyment,
satisfaction, and achievement.
Schedule some regular exercise. It could be a brisk 30-minute walk, a jog, or a ride on the
bike which will get you moving.
It is important to have a regular sleep and wake routine.
Find time to enjoy the great outdoors.
Avoid unhealthy habits such as drinking too much alcohol.
Seek professional help. It is important to speak to a professional when overwhelmed
by feelings of depression to point of being unable to cope. Please speak to your GP to seek
professional help. If you find yourself in crisis, please ring the Samaritans helpline which is a
free phone on 116 123. The helpline is open 24 hours a day 365 days of the year