Video Transcription
Depression: recognising & reversing the cycle
Understanding Depression: Signs and Steps to Take
Depression is more than just sadness. It’s a combination of how we think, feel, and behave. Sometimes, we can feel depressed because of a stressful event like school exams or a relationship breakup. Other times, the reason might be unclear, and that’s ok too.
We might hear the word “depression” used in everyday life to describe feelings like sadness or low mood. But for some, depression can be more intense, last longer, and interfere with daily functioning. This is what in the mental health world we call major depression. While depression is different for everyone, there are common signs and symptoms to look out for.
A person may be experiencing major depression if they’ve noticed some of the following changes for more than two weeks:
- Feeling unhappy, numb, worthless, guilty, moody, or irritable
- Thinking of themselves and the world in a negative light
- Finding everyday activities too hard
- Changes to their appetite
- Having thoughts about self-harm, death, or suicide
- Feeling tired but having trouble sleeping
- Withdrawing from family and friends
- Using more alcohol or other drugs
The Cycle of Depression
Depression can sometimes creep into our lives, often starting with feelings of sadness, tiredness, and disinterest in activities that usually bring us joy. This can cause us to withdraw from hobbies, work, study, family, and friends. It can also lead us to neglect our responsibilities. We may start feeling increasingly guilty, hopeless, or ineffective, which makes us feel more depressed, unmotivated, and fatigued. Eventually, this can become a tricky cycle to navigate.
The Good News: You Can Get Better
The good news is that people experiencing depression can and do get better. Here are three small steps that can help reverse the cycle of depression:
- Set small tasks that boost feelings of hope
This might include getting dressed, brushing your teeth, or doing something easy that makes you feel good. When we accomplish small things, our mood can lift, which helps increase our energy and motivation. Before we know it, we’re likely feeling able to take on a little more.
- Learn to understand your unhelpful thoughts and challenge them
Depression often leads us to focus on what’s going wrong, which can keep us feeling low. Journaling and finding alternative explanations for our thoughts can help us notice the good in our lives. Try this activity now: What’s the first thing that pops into your mind when you think about what you are grateful for? There’s always something, even if it doesn’t feel that way at times.
- Talk to someone about your thoughts and feelings
The first step could be writing down what you want to say. This can help you organise and express your thoughts. Step two is identifying someone you feel you can confide in—this could be a friend, family member, or someone you trust, like a leader, a teacher, or a coach. If you’re not ready to share how you’re feeling with people you know, consider reaching out to online communities or speaking to a professional.
Remember, You’re Not Alone
Talking to others can help you feel less alone and may help you see things from a different point of view. Life is full of ups and downs, and it’s normal to feel low. But if depression is sticking around, it’s a good idea to address it. It may feel hard at first, but small steps can make a real difference.
If you’re a young person aged 12 to 25 and looking to talk to a mental health professional, visit eheadspace for free online support or contact your local headspace centre.
For more information on managing depression, visit headspace.org.au.
