Before we get going, if you or someone you know is severely depressed and/or feeling suicidal, it’s important that you tell someone. You can beat depression. And you don’t have to do this alone. Start by getting in touch with one of these UK-based organisations for help:

• Samaritans: Call their helpline on 166 123, free 24 hours a day, all year round
• Campaign Against Living Miserably (CALM): They’re available from 5pm to midnight on this number: 0800 58 58 58. Or you can webchat them on their page.
• Silence of Suicide (SOS): Call 0300 10 20 505, Friday to Monday, 8pm to midnight.
• Shout Crisis Line: Text “SHOUT” to 85258 if you’d prefer to chat with someone over text.

We’ve all fallen prey to negative thoughts. But what happens when those thoughts linger and get in the way of your daily routine? The activities you usually enjoy no longer appear enticing, the future seems fuzzy, and the energy to do anything about it is just not there.

It’s normal to go through dips in mood, but if the lows last for long periods of time or feel severe, you may be dealing with major depressive disorder, also known as clinical depression. This is a medical condition that requires some form of intervention.

Living with depression can affect the way we function in the world, our ability to do our jobs, and the nature of our relationships with others. The real challenge is that many of the paths that you can take to mitigate its effects — like reaching out to others and exercising — are really hard to do when you’re in the midst of it.

But while it can feel hopeless, there is effective treatment available. You can get through this.

If you find yourself in the fog, don’t be hard on yourself. You are far from alone. Depression is a common condition suffered by many people across the globe. According to the World Health Organization, 5% of adults struggle with it.

We’re going to take a look at the symptoms of depression, the various types, and the treatment options available.

Symptoms of depression

The experience of having depression is not the same for everyone. Here are some of the most common symptoms:

• Feeling hopeless, teary and incredibly down
• Feeling angry, frustrated, or irritable
• Feeling excessive worthlessness, guilt, or shame
• Feeling like your energy levels are depleted
• Struggling to find joy in things you previously appreciated
• Experiencing changes in appetite and eating too much or too little
• Having difficulty sleeping
• Struggling to concentrate
• Suffering from physical ailments such as headaches and back pain
• Thoughts of harming or killing yourself

Types of depression

There are various types of depression, each of which may require a unique response. Here are the most common types:

• Major depressive disorder. You may have heard this referred to as clinical depression. It involves experiencing overwhelming symptoms of depression that last longer than two weeks and can interfere with your ability to function in the world.
• Persistent depressive disorder. A condition that also goes by the name of dysthymia, persistent depressive disorder means struggling with symptoms of depression for two years or more. Over this time, you may go through periods where symptoms are more and less severe.
• Psychotic depression. In some cases, severe depression is accompanied by psychosis — believing, seeing or hearing things that are not there for other people.
• Seasonal affective disorder (SAD). If you find symptoms of depression come and go with the changing of the seasons, you might have SAD — and it all has to do with your exposure to natural sunlight. SAD can make the winter months tough and lift when spring arrives.
• Postpartum depression (PPD). Defined as a major depressive episode after the birth of a child, PPD is a condition often reported by new mothers. But while more research needs to be done in this area, new fathers can suffer the effects of PPD, too.
• Bipolar disorder. A person with bipolar disorder experiences extreme shifts in mood and energy. Highs (mania) are followed or intermingled with extreme lows (bipolar depression). It’s estimated that one in fifty people in the UK have a form of bipolar.

There are three main types:

• Bipolar I, where manic episodes last seven days or more and/or require hospital care
• Bipolar II, where mania is less severe — referred to as “hypomania.”
• Cyclothymia, where symptoms of either hypomania or depression last for two years or more

How to overcome depression

There’s no one quick-fix here, but there are well-researched ways to fight depression. You may find that one of these treatment options work for you, or that you benefit from a combination of a few of them.

How to treat depression

The antidepressant route

For some people, antidepressants can play a key role in treating depression and preventing it from returning.

Antidepressants require a prescription from a medical doctor and tend to be prescribed for more chronic and severe mood disorders. The point of them is to help those suffering from depression get to a point where they have the strength to take on their daily lives.

Antidepressant medication can be divided into three main categories:

• Tricyclic antidepressants (TCAs). Among the oldest types of depression treatment, TCAs interact with your brain’s messengers — called neurotransmitters — to relieve symptoms of depression. It’s important to note that there are some reported side effects of TCAs, including drowsiness, blurred vision, and water retention.
• Selective serotonin reuptake inhibitors (SSRIs). The most frequently prescribed antidepressant as an effective treatment with few side effects. SSRIs focus on serotonin, a neurotransmitter responsible for stabilising mood and engendering feelings of well-being. By blocking the reabsorption of serotonin, SSRIs help make more serotonin available for you to use.
• Selective serotonin noradrenaline reuptake inhibitors (SNRIs). SNRIs also work on your neurotransmitters to improve your mood. They are also used in the treatment of some anxiety disorders and chronic pain. They hone in on serotonin and norepinephrine — also called noradrenaline. Low levels of norepinephrine are linked to low mood and concentration challenges. 

Bipolar requires specific treatment that treats both the manic and depressive episodes.

Herbal treatments

While further research is still needed, there is evidence to suggest that herbal medications can improve symptoms of depression. A herbal antidepressant that shows promise is St John’s wort. There has also been interest in omega-3 fatty acids, lavender, and SAMe, a chemical found naturally in your body that is sold as a supplement.

Counselling

Counselling — also called psychotherapy or talk therapy — involves intentional conversation sessions with a trained professional. It is an effective method of dealing with depression and other mental health challenges.

Cognitive Behavioural Therapy — a branch of talk therapy that helps patients better understand the links between their emotions, thoughts and behaviour — is one of the most studied treatments we currently have for the treatment of depression. Many people have found that this approach, coupled with medication, has proven to be effective in relieving depressive symptoms.

Staying connected

This can be the hardest thing in the world when you’re feeling low, but one of the key ways to beat depression is through relating to others. Navigating the complicated experience of depression on your own is incredibly difficult. Reach out to a friend, family member, or mental health professional. There’s absolutely no shame in asking for help, whether that’s to a loved one, crisis line, or mental health professional.

Physical activity

It’s been well established that exercise can decrease the symptoms of depression. Endorphins are hormones that are released when you exercise that give you a feeling of pleasure and well-being. Regular exercise may also help to stave off future episodes.

But the irony of this is that when you are depressed, getting exercise might be the last thing you feel like doing. Start small — a gentle yoga class or a walk round the block. Lay the foundations and then go from there.

And as much as physical activity is important, so is getting enough sleep. As this study shows, the link between sleep and depression is strong. It’s a vicious cycle — depression interferes with sleep, and sleep disturbances are linked to relapses of depression. It’s important to prioritise getting the rest you need.

Nutrition

Diet can play a role in the prevention and treatment of depressive symptoms. Eat a balanced diet that includes plenty of fruit and vegetables, fish, nuts, legumes and olive oil. Avoiding or reducing your consumption of processed and sugary foods can also help. 

Mindfulness and meditation

There has been a lot of recent interest in the effects of mindfulness and meditation in combating depression. Recent neuroscience studies out of Harvard are exploring how mindful meditation seems to change the brain of depressed patients — a finding which may give us more insight into it as a treatment and preventative measure for depression. Developing a sustainable, long-term practice appears to be beneficial when it comes to reaping the rewards.

Do more of what feels good

This may sound simple, but it can do wonders. Make time to do what you love. Whether that’s climbing mountains, painting landscapes, building furniture, or reading up on a topic of interest, choosing to explore a passion is an investment in your wellbeing and happiness.

For music lovers, research shows that listening to music can have a profound effect on our experience of wellbeing and help our bodies cope with stress. 

Ongoing research

Research into the causes and treatment of depression continues to move forward. This recent study, for example, has shed some light on the influences of something called the RGS8 protein. This protein helps to regulate sleep, appetite and mood, and is encoded into our genetic makeup — and could show promise for future treatment options for depression.

Key Takeaways

You’re not doing anything wrong if you have depression. It’s a complex condition that can stem from a combination of several factors. It has biological, physical, and environmental components, meaning that getting to the source can be challenging. The good news is, treatment is available in various forms. It’s all about finding what works for you.

Wherever you’re at, know that help and hope exist. Possibility lies at the other side of this.

FAQs

​​What is the number one cause of depression?

Depression doesn’t stem from a single source alone. As this study explains, there’s no one pathway to it. Some factors that may increase your chances of developing depression include the chemical makeup of your brains, a history of depression in your family, and/or an experience of loss or death. Going through challenges or conflict in your life and having a history of abuse can also bring on depressive episodes. Some medical conditions — cancer, Parkinson’s disease, diabetes, chronic pain, ADHD and insomnia — all have links to depression, as does substance use.

How do you know if you are depressed?

Depression feels different to different people. Despair, fatigue, and body pains are just some of the manifestations of it. If you feel overwhelmed by sadness or frustration, have trouble concentrating, or are thinking about harming yourself, don’t wait to reach out. There is help out there. Don’t give up. Know that the feelings you are feeling are temporary. Look after yourself. Mental health care is healthcare.

While we've ensured that everything you read on the Health Centre is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It should never be relied upon for specific medical advice. If you have any questions or concerns, please talk to your doctor.