Recognising Signs of Depression and Seeking Support

Everyone has days when they feel flat, tired or overwhelmed. Depression is different. It is a persistent low mood that affects how you think, feel and function, most days for at least a couple of weeks. Recognising the signs early can make it easier to get the right support and prevent things from becoming more difficult.

Depression is more than a low mood

Sadness is a normal response to loss, disappointment or stress. Depression tends to be more widespread and lasting. You might lose interest in things you usually enjoy, feel detached from friends and family, or find that everyday tasks take enormous effort. It can also feel numb rather than sad.

Ask yourself: has this low mood hung around for most of the day, nearly every day, for two weeks or more? If so, it is worth taking seriously. Depression is not a sign of weakness or a lack of willpower. It is a common health condition, and it responds to treatment and support.

Changes in sleep, appetite and energy

Depression often shows up in the body before you can name it emotionally. Sleep is one of the first things to change.

• Trouble falling asleep, lying awake with a racing mind or a heavy sense of dread.
• Waking in the early hours and being unable to get back to sleep, even when you are tired.
• Sleeping much more than usual, yet still feeling unrefreshed.
• Appetite changes, such as eating much less or craving sugary or stodgy foods.
• Unintentional weight change over a few weeks.
• Persistent fatigue, where even small tasks feel like climbing a hill.

These changes can create a cycle. Poor sleep lowers your mood; low mood makes it harder to eat well or move your body. Breaking that cycle often starts with one small, consistent change, and with talking to someone who understands.

Emotional and thinking signs to watch for

Depression affects how you see yourself, others and the future. You might notice:

• Irritability or anger over things that would not usually bother you.
• Guilt, shame or worthlessness, often about things that are not your fault.
• Difficulty concentrating, reading the same page twice or losing track of conversations.
• Indecision, even about simple choices like what to eat.
• Withdrawing from friends, cancelling plans, or feeling relieved when they are cancelled.
• Hopelessness, believing things will not improve.
• Physical aches such as headaches, stomach problems or tension that do not have a clear cause.

If you recognise several of these, it does not mean you are definitely depressed. It does mean your mental wellbeing deserves attention, in the same way you would attend to persistent physical pain.

When self-help is not enough

Self-care can be powerful. Regular sleep, gentle movement, eating regularly, limiting alcohol, and staying connected to at least one trusted person can all help. But if you have tried these and still feel stuck, that is not a failure. It is a signal that you may need more support.

Consider speaking to a counsellor if:

• Low mood or loss of interest has lasted more than two weeks.
• It is affecting your work, studies, relationships or ability to care for yourself.
• You are relying on alcohol, drugs or other coping habits to get through the day.
• You feel hopeless, worthless or trapped.
• You have thoughts of harming yourself or ending your life.

If you have thoughts of suicide or self-harm, seek urgent help. Contact your GP, go to an urgent care service, or call emergency services. You deserve immediate support, and you do not have to face that moment alone.

How counselling can help

Counselling offers a confidential, non-judgemental space to talk about what is really going on. A counsellor will not tell you to "cheer up" or judge you for feeling low. Instead, they can help you explore patterns, understand triggers, and develop practical ways to cope.

Different approaches suit different people. Some counselling focuses on changing unhelpful thoughts and behaviours, often called cognitive behavioural therapy. Other approaches focus on understanding your relationships, past experiences or present feelings. A good counsellor will work with you to find what fits.

You might also be offered talking therapies through your GP, or you can choose to see a private counsellor. It is okay to ask about waiting times, fees, confidentiality and what happens in a first session. Taking that first step can feel daunting, but many people find it a relief to finally say how they feel out loud.

Preparing to seek support

Before you contact a counsellor or GP, it can help to write a few notes. Note how long you have felt low, how it affects your sleep, appetite, energy and daily life, and anything that makes it better or worse. This gives you a clear starting point and helps the person you speak to understand your situation.

On the day, be as honest as you can. You do not need to have the right words. "I have not felt like myself for weeks" is enough to begin. If the first counsellor does not feel like a good fit, it is okay to try someone else. The relationship matters, and you deserve to feel safe and heard.

Depression can make it hard to believe that things can change, but it can. With the right support, small steps, and time, many people regain their energy, interests and sense of hope. Reaching out is not giving up. It is a practical, brave move towards feeling better.