Depression
The days feel grey and heavy. Things you used to enjoy now feel meaningless. You may still be functioning, but inside you feel very little. That is okay to feel, and it can be different.
Do you recognise this?
- You have felt low, empty or flat for weeks
- Things you used to enjoy no longer interest you
- You are tired all the time, even after a night's sleep
- You are withdrawing from friends and social activities
- You are hard on yourself and feel worthless
- Getting up feels like a task in itself, let alone getting through the day
- You find it hard to concentrate or to make decisions
What is depression?
Depression is more than a low patch or a bad week. It is a persistent state of low mood, loss of energy and loss of interest that affects how you function day to day. It touches your thinking, your feelings, your body and your behaviour.
Depression can affect anyone, whatever their age, background or success. It often arises from a combination of stress, life experiences, personality and biological factors. It is not a sign of weakness.
What makes depression difficult is how quietly it takes hold: you adjust your life, do less, withdraw, and sometimes do not even notice how small your world has become. But depression can be treated. With the right help you can find space again.
Symptoms of depression
Emotional symptoms
- Persistent low mood or emptiness
- Loss of interest and pleasure (anhedonia)
- Feelings of worthlessness or guilt
- Hopelessness about the future
- Irritability or emotional flatness
Physical symptoms
- Chronic fatigue and loss of energy
- Sleep problems (sleeping too much or too little)
- Changes in appetite or weight
- Physical pain with no medical cause
- Slowness in thinking or moving
Behavioural symptoms
- Withdrawing socially
- Neglecting everyday tasks
- Moving or doing less
- Difficulty with work or study
Do you recognise several of these symptoms? Book a free intro call and talk through what you are experiencing.
Treatment
Treatment for depression is aimed at breaking the downward spiral. Step by step you work on doing more, on thoughts that help you, and on connection with others.
Behavioural activation
The core of treatment for depression: you start doing things that give you energy again, even when the motivation is not there yet. Action comes before motivation.
Cognitive behavioural therapy (CBT)
You learn to recognise negative thought patterns and adjust them. Not 'positive thinking', but looking at yourself more realistically and less harshly.
Interpersonal therapy
If your depression is bound up with relationship problems, loss or changes in your life, we work on strengthening your social connections.
Self-compassion
Depression often comes with harsh self-criticism. You learn to look at yourself more gently and to make room for recovery.
How long treatment takes
How long a programme takes depends on how severe the symptoms are and how long they have been going on.
Short-term (8-12 sessions)
For mild to moderate depression, focused on behavioural activation and breaking the depressive cycle.
Medium-term (12-20 sessions)
For long-lasting or recurring depression, including work on the underlying patterns and on preventing relapse.
The treatment lengths given here are a guide. Every programme runs differently, and we tune the treatment to your own situation and needs.
Curious what a course of treatment costs? See the prices per session and what your insurer or employer may cover.
See the pricesWhen to seek help
Seek help if you recognise the following:
- Your low mood has lasted longer than two weeks
- You can no longer function at work or in your relationships
- You no longer have the energy for the things that matter to you
- You are cutting yourself off from other people
- You have thoughts that you no longer want to be here
- Earlier efforts to get out of it did not work
What you can do yourself
Small steps can make a big difference with depression:
Building up activity
- Plan one small activity each day that gives you some sense of satisfaction
- Move a little, even if it is only a 10-minute walk
- Keep to a daily rhythm, even when you do not feel like anything
Seeking connection
- Tell someone you trust how you are feeling
- Do not always say 'no' to invitations, even when it takes effort
- Reach out, online too. Isolation makes depression stronger
Self-care
- Make sure you get enough sleep and keep to a regular rhythm
- Eat regular, varied meals
- Be gentle with yourself. You are doing your best with what you have
Depression pulls you inwards. Asking for help is an act of courage, not of weakness.
Frequently asked questions about depression
A low patch is temporary and often passes on its own. With depression the symptoms persist (for at least two weeks), they affect your daily life and they do not go away by themselves. If you are unsure, that in itself is a reason to talk to someone about it.
Not necessarily. For mild to moderate depression, therapy is often just as effective as medication. For more severe depression, a combination of therapy and medication can work best. In that case I will refer you to a GP or a psychiatrist.
Many people with depression keep functioning on autopilot. The fact that you are still working or still keeping your house in order does not mean your symptoms are not serious. It is precisely that carrying on which can be exhausting.
The first improvement often comes after 4 to 6 sessions, mainly through more activity and more structure. Deeper change in thought patterns takes longer. Recovery comes with ups and downs. That is normal.
Start today
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Book a free, no-obligation 15-minute phone call and find out what I can do for you.