Depression is a low mood that sticks around. It can involve feelings of sadness, emptiness or hopelessness, and it can affect every aspect of your life. You might lose interest in doing the things you love, or withdraw from your normal life.
Depression comes in all shapes and sizes. Your experience could be mild, moderate or severe.
In its mildest form, depression might make you feel down or isolated. Life could feel like an uphill battle and it may feel challenging to engage in normal activities.
Severe depression is more likely to seriously affect how you function in most aspects of your life, including work, hobbies, and relationships.
The main difference between mild, moderate and severe depression is in the number of symptoms you have, the type of symptoms you experience and the severity of how these symptoms impact your life.
Depression is also a shapeshifter – it can show up differently in everyone.
Watch this video to learn more about depression.
Depression is a mood disorder that doesn’t discriminate. Regardless of how old you are, your gender, religion, cultural background, sexuality or any other identity you resonate with, depression can impact you.
Although I am a happy extrovert, I also tend to hide under that facade and feel like I need to put on the happy mask all the time.
Feeling low or sad at times is part of being human. But if these feelings don’t pass, they cause you distress, or they begin to interfere with your life, it could be a sign that you’re experiencing depression.
Remember, depression is treatable and there are people who want to help.
You can:
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Depression is different for all of us, and our symptoms, experiences and feelings can look different, too.
Depression doesn’t just affect our emotions. It can also impact how we behave, and have physical symptoms too.
Watch this video to learn what depression feels like and how you can manage it.
Depression can impact our capacity to participate in our lives in a meaningful way.
You could find that you’re not getting joy from the things that usually make you happy, like friends, hobbies or other experiences.
You might feel:
I cried everyday, didn’t want to leave my bed and felt completely helpless.
You might think:
We know that depression can change how we perceive both ourselves and the world around us.
Remember - these thoughts are not necessarily true or accurate.
You may even experience thoughts of suicide and self-harm, as well as have trouble making decisions.
These thoughts will often become less intense as you start to manage your feelings of depression.
Depression doesn’t just affect our brains – it can also create flow-on physical effects, both in our bodies and in how we behave.
Common physical effects or behaviours can include:
Depression can sometimes make it difficult to function, so it’s common for other aspects of your life to be impacted too.
These can include:
I didn't want to open up to people out of fear, because I didn't want to open up and grow even sadder than I already am. I cried a lot.
It’s also common for depression to create a negative spiral of thoughts, feelings and actions, which can deepen our depression.
Our thoughts, feelings and actions are all connected and can influence one another. Thoughts can affect our feelings and actions, and the way we act can affect the way we feel and think.
Here’s an example of what that could look like:
Cognitive behavioural therapy works by short-circuiting this link between our thoughts, feelings and actions.
Click here to download, save, or print our depression fact sheet.
There are a number of different types of depression, and the symptoms of each can vary in terms of how intense they are, and how long they last.
Some of the ways you can experience depression include:
I started experiencing bad anxiety and depression after my daughter was born and she developed a sleep disorder known as parasomnia.
Click here to download, save, or print our depression fact sheet.
While experts are still figuring out the concrete causes of depression, we do know that the likelihood of you experiencing depression can be influenced by your current circumstances, experiences you’ve had in the past, and even your genetics.
Just like the symptoms of depression, the causes or triggers can be different for everyone.
Remember that depression is a treatable condition. There are many things that you can do to feel better in the moment, as well as long-term strategies that work to treat depression. Lifeline is always here for you if you want to speak to someone.
So what kinds of personal factors, events or experiences could lead to feelings of depression?
Feelings of depression are often caused by parts of our life that we’re unhappy with, or which are causing us distress.
Depression can be caused or triggered by life stressors like:
When I split with my ex-wife, I went to a really dark place.
It’s important to note that feeling low or sad is completely normal for all of us after certain experiences.
For example: if you’re feeling down after losing a loved one, losing your job, or after your children move out of home, you might not be experiencing depression. However, if your symptoms last a long time and the severity of your symptoms impacts your daily functioning, it could be a problem.
A sense of disconnection is also a common cause of feeling depressed and can come in a number of forms.
You might feel:
Click here to learn about the importance of building social connections.
Having strong friendships and relationships is an important part of mental wellbeing. Feelings of loneliness can arise if we’re unhappy with our level of social connections, and is a major contributing factor to depression.
For many of us, the pandemic has intensified these uncomfortable emotions and caused us to feel isolated from our loved ones, our communities and the outside world.
We all deserve to be loved and cared for by those closest to us.
Not feeling seen, understood or valued by the people around you, especially those who you love, can make it hard for us to have a sense of self-worth, self-confidence and self-esteem.
Click here to learn more about the importance of self-esteem and our mental health.
Experiences or situations in your past, particularly in childhood, could make you more vulnerable to experiencing depression. These experiences may still feel like they happened just yesterday, even if they were a long time ago.
Past experiences can also contribute to depression even if we don’t remember them, or think they’re still important.
These experiences could include:
It’s important to note that this list does not cover every past situation that could contribute to depression.
It’s also natural to want to escape painful or difficult memories, which is a common reason for turning to drugs or alcohol, gambling, smoking, over eating, or other addictive behaviours to soothe the pain. However, these behaviours can in turn contribute to feelings of depression too.
We don’t fully understand the connection between genes and depression just yet, but we know our genes can affect our likelihood of experiencing depression.
Research involving identical twins (with the same genes), raised in different homes, has also strengthened the evidence that there is a genetic link. Studies show that when one twin has depression, the other twin also experiences the condition 67% of the time – even if their environment and lives were completely different.
Your diet, sleep quality, physical activity, self-care activities, and consumption of alcohol and other substances can all play a role in depression.
Depression can often be a cause or a result of addiction. Click here to read our support guide on understanding and managing addiction.
Other coexisting mental health issues, like anxiety or Post Traumatic Stress Disorder (PTSD). Studies show that about half of people who have one mental health condition are likely to experience another.
For example, if you’re feeling anxious and this stops you from seeing your friends, this could contribute to a sense of isolation and loneliness, which we know are factors that can contribute to depression.
Withdrawal from addictive behaviours, drugs and particularly antidepressants can also contribute to depression.
It's important to consult your GP or mental health professional before completely stopping many drugs, including antidepressants, opioids, and benzodiazepines.
Click here to learn more about the mental health impacts of substance misuse.
Alternatively, click here to read our support guide on understanding and managing addiction.
Social media use has been shown to contribute to feelings of loneliness in some situations, which we know is a common cause of depression.
It’s natural to compare ourselves to others but social media often shows us a selective, stylised version of the best bits of other people’s lives, which can make us unfairly critical of our own lives in comparison.
Click here to learn about the benefits of doing a digital detox.
Remember, depression is a treatable condition. There are things you can do to feel better in the moment and long-term strategies that work to treat depression.
Click here to download, save, or print our depression fact sheet.
If you’re in crisis, remember Lifeline is here for you, or if your life is in danger, call 000.
Taking the first steps in your wellbeing journey can be challenging. Big feelings are a big deal, but being willing to try is what’s important.
If things don’t work out or feel easy at first, try not to be discouraged. The path to good mental health is different for everyone, and it’s normal for different approaches to work for different people. There are many ways to manage depression, so it’s important to find the approach that works best for you.
When you’re feeling low, it can be easy to sink into the feeling – but finding ways to manage your negative feelings in the moment can make a meaningful difference to the way you feel and the way you deal with negative emotions.
Below are a number of evidence-based things you can do to feel better in the moment.
It can be difficult to show yourself compassion when you’re feeling depressed, but it’s an important first step to managing your depression.
Criticising, or getting down on yourself for how you’re feeling can just make you feel worse. This is because it can add shame or guilt to the emotions you are already feeling. It’s ok to not be ok.
Remember:
Listen to Caitlin's message of support below.
It’s always important to acknowledge and accept how you’re feeling, because denying your emotions can lead to them coming back in the future, as painful feelings or as destructive behaviours.
But sometimes in the moment, if you’re feeling a particularly negative or overwhelming emotion, it might be helpful to use a distracting technique to help you cope.
You might like to:
Spending time outdoors has been proven to boost our mental health and emotional wellbeing.
You might like to:
Sunlight, fresh air and being in nature in general are powerful ways to improve emotional wellbeing in the moment. Even being outside in ‘bad’ weather can help us reconnect with the world and improve our wellbeing, just remember to keep warm and take a raincoat.
If you’re feeling overwhelmed, grounding is a strategy that can help. Grounding connects you with the present moment, rather than getting caught up in your thoughts. It can help you find a sense of stability or solid ground when things are swirling..
Putting your feelings into words can help you work through challenging or complex experiences. You might choose to write on a piece of paper, type on a computer or phone, or record a video or voice recording.
The format doesn’t matter – what’s important is that you let your feelings flow and get them out of your head.
Below are some examples, try exploring whichever feels right for you:
Opening up about your feelings can be challenging, but many people find it really helpful. Speaking to someone you trust can help you feel connected and supported. Remember you don’t have to go through things on your own.
Depression can make us think things like ‘I’m a burden’, or ‘people are better off without me’, so talking to someone you trust is important as it reminds us what is usually true - that people care about us, and want to help.
It’s important to choose the right person to open up to. You may want to ask a trusted family member or friend if they have the time to listen.
It can also be helpful to talk with your regular doctor or a mental health professional. Remember that you can always reach out to Lifeline too.
When you’re struggling, it can feel comforting to have easy access to all of your favourite things. Making a self-care box is a bit like preparing a first-aid kit for your mental health. It doesn’t have to be physical either – you might like to just write a list that reminds you of your favourite things.
You could include:
When you feel depressed, it can be challenging to make and follow through with plans. But planning activities can:
Planning fun and relaxing activities is great for your mental health, but doing things that bring you a sense of achievement is really important, too, even if they don’t seem fun.
Doing things like making your bed, cleaning up, exercising or cooking yourself a nourishing meal can help you feel a sense of achievement, which can boost your overall mental health.
Putting words to how we’re feeling has been shown to help us create distance from those feelings - if you can see the emotion, you don’t have to be the emotion.
Some studies have shown that simply labelling how we’re feeling can reduce distress by as much as 50%.
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Stepping outside and seeing the sunshine or the rain, being connected to nature, is really grounding and refreshing.
To learn more about what it's like to experience depression and ways to manage it, you can:
Depression is a complex condition, but the good news is that it can be managed with a combination of strategies. What works for one person might not work for another – what counts is the willingness to try.
There are things we can do to address the root causes of depression, and other strategies that minimise the severity or the number of symptoms.
With the right approach, patience, and support from others, recovery from depression is possible.
As humans, we all need social relationships. We’re naturally wired to live in groups and rely on each other - counting on the support of other people is how we’ve survived and thrived as long as we have.
Our need for friendships is so strong, that loneliness even affects our physical health. Research has shown that extended periods of loneliness are as bad for our physical health as smoking 15 cigarettes a day.
Making new friends is hard, especially as we get older. While we can’t just create new friends out of thin air, taking small steps in the right direction is what matters.
Below are some places you might like to start:
You can learn more in our building social connections article below.
There may be particular circumstances or issues in your life that contribute to your feelings of depression. Your personal circumstances can feel complex, but it can help to try and address core issues in your personal life where possible.
This might feel challenging, but just taking the first step can make a difference in your mental health, and give you back a sense of control. Remember, you’re not alone. There are many people and support services that can help you through the steps you’re taking.
Some of the circumstances that contribute to feelings of depression include:
Strategies like therapy can help you find better ways to cope and develop resilience in your life. There are many different versions of therapy that can help manage depression, including cognitive behavioural therapy (CBT), interpersonal therapy, and others.
Therapy can help you:
A walk outdoors to the coffee shop with a friend was the highlight of my day.
Each of the below self-care strategies has been shown to help reduce feelings of depression.
When used in combination with the above strategies, they can have a strong positive impact on your wellbeing.
Sleeping well is a really important part of managing depression, but depression itself can make healthy sleep patterns feel impossible. Developing good sleep habits can help find the right balance.
These can include:
Learn more in our sleep and mental health article below.
Being kind to yourself while you’re feeling low is challenging, but adding shame or guilt by criticising yourself will only make you feel worse.
Allowing yourself to feel what you’re feeling without needing to fix it right away is hard, but it's also really important.
If you’re feeling depressed, try reducing the expectations you’ve set for yourself, or reach for a self-care box.
Research shows that eating a nutritious diet can help reduce the symptoms of depression.
Foods that may help minimise your symptoms include:
Studies show that regular exercise can reduce the symptoms and severity of depression. Our brains and bodies are linked, and exercise releases chemicals that boost our mood including endorphins and dopamine.
To feel its benefits, you don’t have to engage in vigorous movement. Gentle exercise like walking or yoga creates the same mental health benefits that running, or a high-intensity workout does.
You might also like to combine the benefits of exercising with social connection by playing a team sport or simply going for a walk with friends.
It can be easy to reach for substances when you’re feeling low, but drugs and alcohol can be really harmful, especially when we’re already in a depressed state. Substances that alter our thought patterns can really amplify our feelings of distress.
Research shows that being in nature can improve our mood and relieve symptoms of depression. Connecting with the outside world is also a great way to slow looping thoughts or painful memories by reconnecting with the world around you.
Creating a regular routine can work wonders if you’re experiencing depression. Depression can make it hard to feel motivated or productive, so you might find implementing structure into your day-to-day life helpful.
Sticking to a routine can:
Doing things that bring you joy is important for good mental health. It can help stop looping or painful thoughts, find a sense of achievement and increase positive emotions.
Hobbies are also a great way to form and strengthen social connection, and they can help you to develop routine and structure. You might also like to learn or try something new.
Medication can help in severe cases of depression, especially when used together with other strategies. Different people find different types of medication helpful.
You can talk to your doctor about your options. You may need to try a few different types before finding the medication that works best for you.
Remember, you’re not alone. Many people and organisations are here to help you make these changes or help support you on your journey to wellbeing.
I realised that sometimes in life you need medication to get by and that’s okay. I’m so glad I am now on medication and seeing a therapist. Now I’m stronger than I was a year ago.
Click here to download, save, or print our depression fact sheet.
Below is a curated list of some tools and apps you can use to help manage feelings of depression.
Below are a number of support services you can connect with to get help with managing feelings of depression.
Use the Lifeline Service Finder to search for more local and national services available to help support you.
It can be hard to watch someone you care about experience depression. You might feel unsure how to help, especially if the other person finds it difficult to open up or put their feelings into words.
While depression looks different for everyone, some people withdraw or become distant, while others might seem overwhelmed, angry, or stuck in negative thoughts.
This page offers practical ways to start conversations, offer meaningful support, and care for your own wellbeing along the way.
It’s not always easy to know what to say when someone you care about is struggling with depression. You might worry about saying the wrong thing or feel unsure how to bring up your concerns. But even a simple check-in can remind the other person they’re not alone and that you care.
Every conversation is different, but small things can help make it feel more comfortable for both of you.
Below, you can explore tips for starting a conversation with someone you're concerned about.
Finding the right time and space can help the other person feel more comfortable opening up.
If they’re not ready to talk, that’s okay. What matters most is letting them know you’re there whenever they are. A gentle reminder like, ‘I’m here when you feel like talking,’ can be reassuring without adding pressure.
When someone opens up, your response matters. While it can be tempting to want to jump in with solutions, the best thing to do is use the C.A.R.E. Framework to guide your response:
Empathy means sitting with someone in their experience and showing them they’re not alone. It’s about listening, validating, and creating space for them to share, even if you don’t have the perfect response.
In contrast, sympathy often involves trying to make someone feel better by offering reassurance or perspective, but it can unintentionally create distance. Responses like ‘At least you have...’ or ‘It could be worse’ might come from a caring place but can leave the other person feeling unheard.
Here’s an example to help illustrate the difference:
For a powerful explanation of empathy, you can watch Dr Brené Brown’s short video below.
When a child or young person is struggling with depression, it can be harder for them to explain what they’re going through.
Instead of talking about how they feel, their depression might show up as changes in behaviour like withdrawing, becoming more irritable, or losing interest in activities they once enjoyed.
How you might help:
Sometimes, kids and young people aren’t ready to open up, and that’s okay. The most important thing is to let them know you’re there whenever they are.
You can read more about how to talk to a child or young person about their mental health in our support guide below.
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Depression can make everyday tasks feel overwhelming. Things like cooking, cleaning, or running errands can take enormous effort and feel impossible to manage. Even simple routines may fall away when energy is low, and motivation is hard to find.
Practical support can ease some of the mental load and create room for the person to focus on their wellbeing. There are lots of small ways you can help, whether it’s tackling day-to-day tasks, gently encouraging self-care, or supporting them with appointments.
You can offer to:
You can:
You can offer to:
Sometimes practical help is about being there in the background as a supportive presence. Sitting with them during a difficult day or offering to watch a comforting show together can make them feel less alone, even without words.
Even small, thoughtful gestures can have a big impact. They remind the other person they’re not alone and that you care without the pressure for them to act or respond in a particular way.
Supporting someone experiencing depression often requires a lot of mental and physical energy. When someone you care about is struggling, it’s natural to want to do everything you can to help. You might feel a responsibility to be there for them at all times, especially if they’re leaning on you for connection and comfort. But when your focus is solely on their needs, it’s easy to overlook your own, leaving you feeling drained, overwhelmed, or even resentful.
That’s why caring for your own wellbeing is just as important. Taking time to rest and recharge isn’t selfish. It’s what allows you to keep showing up with steady, compassionate support. When you look after yourself, you’ll have more energy and patience to offer meaningful help without burning out.
Below, you can find tips and ideas for taking care of your wellbeing as a carer.
Boundaries protect your energy and help ensure that the care you’re offering is sustainable. It’s okay to say no sometimes and to recognise your own limits. In fact, setting boundaries can empower the other person to build resilience and explore other sources of support.
Healthy boundaries aren’t about shutting someone out. They’re about ensuring you can show up fully when you’re able to help.
Click here to learn more tips for building and maintaining healthy relationships.
Supporting someone with depression can bring up a mix of emotions like sadness, frustration, guilt, or even anger.
It’s okay to feel this way. These feelings are natural and don’t mean you’re doing anything wrong. Noticing and letting yourself feel them can help ease the weight you’re carrying.
Here are a few ideas for helping you make space for your feelings:
Caring for someone else is a lot easier when your own needs are being met.
Taking regular self-care breaks and focusing on what restores your energy will help you stay grounded and more present for the person you’re supporting.
Here are some ways you can recharge:
Click here to learn more about the importance of self-care for mental health and wellbeing.
Supporting someone through depression is a journey. You won’t always have the perfect response, and that’s okay. What matters most is showing up with care, empathy, and patience while also making space for your own needs along the way.
If it ever feels too heavy, reach out to someone you trust or a support service like Carer Gateway.
You can also always speak with a Lifeline Crisis Supporter. We're here for you 24 hours a day, 7 days a week via 13 11 14, text, and chat.
For more support resources for depression, you can:
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