Depression: signs to notice and when to see a psychologist

Everyone has low days. Feeling sad or flat after a hard week or a setback is part of life, and it usually passes. Depression is different. It's a low mood, or a loss of interest in things you usually enjoy, that doesn't lift and starts to affect how you live, work and connect with people.

Depression is common and it isn't a sign of weakness. It usually comes from a mix of things, such as family history, difficult life events, ongoing stress and physical illness, rather than one single cause. And it can be treated.

Common signs of depression

Daily life

• Sleeping much more or much less than usual
• Changes in appetite or weight
• Feeling tired and drained, even after rest
• Feeling foggy or slowed down
• Finding work, study or everyday tasks harder to get through

Thoughts and feelings

• Feeling sad, empty or hopeless most of the time
• Losing interest or pleasure in things you usually enjoy
• Finding it hard to concentrate or make decisions
• Feeling guilty or worthless, or being very hard on yourself
• Feeling irritable or on edge
• Crying more easily than usual
• Thinking about death or suicide

Family and social life

You might start pulling back from friends and family, often by putting off plans or finding reasons to stay away. Over time, you may stop wanting contact at all, or feel disconnected even when you're with people you love.

If you're having thoughts of suicide or self-harm, call Lifeline on 13 11 14, or 000 in an emergency.

Types of depression

A psychologist can work out which of these fits what you're experiencing.

Major depression

With major depression, low mood or loss of interest lasts most of the day, nearly every day, for at least two weeks, along with other signs like those above. It can be mild, moderate or severe. Severe depression can sometimes include psychosis (losing touch with reality), which needs urgent medical care.

Persistent depressive disorder

Once called dysthymia, this is a lower-grade depression that lasts two years or more. Symptoms are usually milder than in major depression, but because they last so long, they can start to feel like "just who I am". It's still depression, and it can be treated.

Perinatal depression

This is depression during pregnancy or in the year after birth. It can make it hard to cope day to day or to feel close to your baby, and it's different from the short-lived "baby blues" in the first days after giving birth. Partners can have it too. It isn't a sign you're a bad parent. Read more about perinatal anxiety and depression.

Depression with a seasonal pattern

For some people, depression returns at the same time each year, usually in the cooler, darker months, and lifts as the seasons change. This is sometimes called seasonal affective disorder (SAD). It's rare in Australia.

Bipolar disorder is a different condition, with periods of depression and periods of elevated mood (mania or hypomania). If you've noticed both, tell your psychologist or GP, as the treatment is different. Read about the signs of bipolar disorder.

Self-care that can help

Self-care won't cure depression, and depression isn't something you can simply push through. But small, steady steps can support you alongside professional help. If depression makes even these hard, that's a reason to reach out, not a sign you're failing.

Sleep

• Keep regular sleep and wake times as much as you can
• Put screens away an hour before bed
• Keep your bed for sleep and intimacy, not work or scrolling

Movement

Start small, like a short walk outside. Research suggests regular physical activity can help ease symptoms of depression.

Connection

Depression can make you want to pull away. Stay in touch with people you trust in small ways, like a text, a call or a coffee. And speak to yourself as kindly as you would to a friend.

Managing stress

• Ease pressure where you can, even by saying no to one extra commitment
• Break big tasks into small, doable steps
• Practise slow breathing or other calming techniques when stress builds
• Go easy on alcohol and other drugs, which can take the edge off briefly but can make mood and sleep worse over time

When to see a psychologist

Psychologists assess, diagnose and treat depression. You don't need to wait until things feel severe to see one. Some signs it's time:

• Low mood or loss of interest has lasted two weeks or more
• It's affecting your work, study, relationships or daily life
• Self-care isn't making enough of a difference
• Low mood keeps coming back
• You're relying on alcohol or other drugs to get through
• You've had thoughts of death or suicide (if you need help now, call Lifeline on 13 11 14, or 000 in an emergency)

Your psychologist will start by understanding what you're going through, then use evidence-based therapy such as cognitive behavioural therapy (CBT), which works on the patterns in thinking and behaviour that can keep low mood going. Therapy may also include mindfulness-based approaches. Research suggests these can help reduce the risk of depression returning.

If you'd like to claim Medicare rebates, your regular GP can help with a Mental Health Treatment Plan. Medication is a conversation to have with a GP or psychiatrist.

How Unbound Minds can help

We'll match you with a psychologist who suits you and what you're going through. You can see them in person at our Gledswood Hills or Kingswood clinic, or by telehealth across NSW. Read more about how we help with depression.

If depression is weighing on you, you don't have to work through it alone. Call Client Care on 1300 151 110, or send an enquiry. No GP referral is needed to book.