A breakdown
Depression
Persistent low mood, loss of interest, fatigue and self-critical thinking.
Overview
Depression is more than a low patch — it's a sustained dip in mood, energy and self-worth that can last weeks or months. If you've been diagnosed, you already know how heavy it is. The good news: depression is one of the most treatable mental health conditions.
Common signs
- Low mood most of the day, nearly every day
- Loss of interest or pleasure (anhedonia)
- Fatigue, sleep disturbance or oversleeping
- Changes in appetite or weight
- Difficulty concentrating or making decisions
- Feelings of worthlessness or excessive guilt
- Slowed movement / speech, or restlessness
- Thoughts of self-harm or suicide
What helps
CBT, IPT and behavioural activation have strong evidence. NHS Talking Therapies offers these free in England.
SSRIs and SNRIs are first-line for moderate–severe depression — discuss with your GP or psychiatrist.
Daylight, gentle movement (10-minute walks count), connection and a steady sleep window.
Do small valued actions even before motivation arrives — action drives mood, not the other way around.
Daily practices
Small, repeatable habits — not a checklist to fail at.
- 01Plan one small valued activity per day (not a big task — a 10-minute one)
- 02Open a window or get outside for 10 minutes by 10am
- 03Eat protein at breakfast — even a boiled egg or yoghurt
- 04Write 3 'survived today because…' lines before bed
When to reach out today
These are signals to contact your care team, GP or a crisis service — today, not next week.
- Thoughts of self-harm or suicide are intensifying or feel urgent
- You haven't slept in several nights, or you can't get out of bed at all
- You feel disconnected from reality, or hear/see things others don't
UK resources
Keep reading
Information shaped by NICE, NHS, Mind, and peer-reviewed clinical guidelines. Not a substitute for personalised medical advice.