When low mood turns into depression

None of us feel content all the time - we all have points when we feel low. Things like work stress, managing a health issue, a change in season or even our hormones can weigh on our mood. Generally, feeling low only lasts for a few days, but if you’ve been down for more than two weeks, this could be a sign that there’s something more serious going on.

What causes depression?

There isn’t a one-size-fits-all answer to what causes depression and lots of things can be a factor. Sometimes, depression is triggered by your circumstances, like losing a loved one or going through a breakup, but often, it’s not clear why it’s happening, which can be really frustrating.

It is possible for a low mood to develop into depression. If life keeps throwing you stressful situations and you can’t catch a break, you might get stuck in a cycle of negative thoughts and behaviours, leading you to feel constantly down and withdrawn.  

Genetics can play a role too - if someone in your close family has had depression, it’s more likely that you’ll have it. It can also be down to our hormones; some women find that their mental health suffers around the time of their period, during pregnancy, after birth or during menopause.  

You’re at a higher risk of developing depression if you have a long-term illness or a chronic pain condition. Managing the symptoms of a physical illness can be exhausting and stressful, not to mention the way that it can impact your lifestyle, so it’s not surprising that you might struggle with your mental health.

Research shows that in any given week, 1 in 6 adults experience a common mental health issue, like depression. So, if you’re going through it right now, you’re definitely not alone.

How do I know if I have depression?

Low moods and depression have symptoms that overlap, like feeling sad, irritable, anxious and more tired than usual. However, low moods tend to come and go, whereas depression involves persistent feelings of sadness that you can’t shake off, in addition to:

• No longer getting any enjoyment out of life

• Feeling hopeless

• Struggling to concentrate

• Having thoughts about suicide or self-harm

Here are some phrases that someone with depression might think or say - do any of them sound familiar to you?

• “I'm a failure.”

• 'It's my fault.”

• “Nothing good ever happens to me.”

• “I'm worthless.”

• “There is nothing good in my life.”'

• “Things will never change.”

• “Life's not worth living.”

• “People would be better off without me.”

Realising that you might have depression isn’t always easy. There can be a lot of different emotions to process; you might feel overwhelmed or worried about what this means. Sometimes, people feel like depression is a sign of weakness, or something they should be ashamed of, but that’s absolutely not true.  

*Lina’s story

Lina has lived with depression for as long as she can remember and she’s come to accept that medication might be a lifelong part of how she manages it. However, a couple of years ago, she hit an especially rough patch.  

She was dealing with relationship issues, the risk of losing her job and family worries, and all of this made it difficult to cope. Emotions were high and she felt angry, exhausted, tearful, and deeply unhappy.

“I was under a black cloud the whole time. I hated myself, my life. I simply didn't want to continue living like it. I knew I needed help from previous experience, but held off asking as I didn't want people to think less of me at work.”

At her lowest, Lina felt like depression was ruining her life. She stopped enjoying the things that she used to and just getting through each day was a struggle. She started comparing herself to others and feeling jealous of their happiness.

Eventually, Lina opened up to her line manager about how she was feeling, who supported her in accessing employee support. She was able to reduce her workload to stop her from feeling so burnt out, and she started going to therapy.

“I really connected with my therapist and was able to be open and honest, even about my thoughts that everyone would be better off if I wasn't here any longer. It broke my heart saying it, but I had to get it out.”

Lina attended regular therapy sessions for several weeks. It wasn’t always easy, but gradually, she began to see a big change in herself. Therapy gave Lina the tools to challenge negative thoughts and behaviours, and she learnt that although she can’t always change the situation, she can change how she responds.

“It took work and I still have to practice every day. But it empowered me to take back control of my feelings, instead of being overwhelmed by them.”

Can depression be treated?

Yes, there are different ways that you can treat depression, so you have choices. Some of the most common treatments include medication and talking therapy, like cognitive behavioural therapy (CBT). Lifestyle changes and healthy habits can also make a big difference to your mood (we’ve written more about that below!).

If you think that you have depression, make an appointment with your GP to talk through your options. Your GP can refer you for CBT with ieso, or you can refer yourself. CBT teaches you to manage depression by recognising and challenging negative thought patterns and behaviours. At ieso, our sessions are available from age 16 and they’re online, so you can get help from the comfort of your home.  

How to manage depression

If you’re struggling to cope with your mental health, it’s a good idea to speak to a healthcare professional, but there are some lifestyle changes that you can make to support yourself too. Different things work for different people, and we don’t all have the same amount of time to spend on ourselves, but here are a few self-care suggestions to add to your routine:  

1. Spend time outside

Have you ever noticed how much being in nature can boost your mood? It’s called green therapy and yes, it’s a real thing. Green therapy can help you to reduce feelings of stress and anger, so that you feel more calm and positive.  

2. Set realistic goals

Sometimes, depression can make it hard just to get out of bed in the morning, so instead of giving yourself a huge to-do list, set yourself goals that are more realistic. When we achieve things - big or small - it gives us a sense of accomplishment that’s motivating.  

3. Follow a routine

Get plenty of sleep, wake up at a regular time, eat healthy meals and move your body regularly. These things might sound small but they can have a huge impact on the way that you feel.

4. Stay in touch

When you’re not feeling particularly upbeat, you might be more likely to avoid people and social situations, but staying connected with your friends and family is important. Not only does talking to someone you trust give you a chance to give things off your chest, it also lets them know to support you through this tough time.

5. Do things you enjoy  

Making time to do things you enjoy can give you a break from negative feelings and allow you to focus on something positive instead. It doesn’t matter what the activity is, as long as you’re enjoying yourself, you’ll feel the benefits.

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Getting support

If you’re struggling to manage your mental health, make an appointment with your GP or a mental health service to get some support. Cognitive behavioural therapy (CBT) is an effective treatment for mental health issues like SAD and can help you to approach the season more positively.

At ieso, we offer typed CBT with online appointments that you can join from the comfort of your home. Our appointments are confidential and flexible with times that fit around your life. We also offer video calls in some areas. Find out more about CBT with ieso.