Being able to recognise you’re depressed is one of the key elements to recovery. There’s no improvement without recognition. And once you have recognition, only then can you have reflection and recovery.
Wait… Am I Actually Depressed?
Before we break into tips and coping strategies, let’s get clinical for a sec and talk about what actual depression looks like according to two Very Official sources: the DSM-5 (used in the U.S.) and the ICD-10 (used internationally, including by the WHO).
DSM-5 Criteria (Diagnostic and Statistical Manual of Mental Disorders, 5th ed.)
To be diagnosed with Major Depressive Disorder (MDD), you need to experience at least five of the following symptoms during the same 2-week period, and at least one must be either depressed mood or loss of interest/pleasure.
Symptoms:
- Depressed mood most of the day, nearly every day
- Markedly diminished interest or pleasure in activities (aka “anhedonia”)
- Significant weight loss/gain or change in appetite
- Insomnia or hypersomnia
- Psychomotor agitation or retardation (restlessness or moving/talking more slowly)
- Fatigue or loss of energy
- Feelings of worthlessness or excessive guilt
- Diminished ability to think or concentrate; indecisiveness
- Recurrent thoughts of death, suicidal ideation, or suicide attempts
Also required:
- Symptoms cause significant distress or impairment in social, occupational, or other important areas of functioning
- Not better explained by another condition (e.g., bipolar disorder, schizophrenia, substance use, medical illness)
📌 Translation: You’re not diagnosed just for being sad for a day or two. It’s persistent, disruptive, and messes with daily life.
ICD Criteria (International Classification of Diseases)
According to the World Health Organization, a diagnosis of depressive episode requires:
Core symptoms (must have at least 2 of 3):
- Depressed mood
- Loss of interest or pleasure
- Decreased energy or increased fatigability
Additional symptoms (total of at least 2 symptoms):
- Reduced concentration or attention
- Reduced self-esteem and self-confidence
- Feelings of guilt or unworthiness
- Bleak or pessimistic views of the future
- Suicidal thoughts or self harm
- Sleep disturbance
- Appetite or weight changes
ICD-11 classifies episodes as:
- Mild: Distressing, but manageable (presence of 2 core symptoms and atleast 2 additional symptoms)
- Moderate: Significant difficulty functioning (presence of 2 core symptoms and atleast 3 additional symptoms)
- Severe: Seriously impaired functioning (presence of 2 core symptoms and atleast 5 additional symptoms with or without psychotic symptoms)
How common is depression?
Very is the answer… Globally, over 280 million people are thought to suffer from depression. So just remember, if you suffer from it, you’re not alone.
So What Helps?
Depression might be a heavy, uninvited guest, but there are ways to make it a bit lighter. Here’s what actually helps, according to both science and the many brave folks who’ve been through it:
1. Therapy (The Real Kind, Not Just Talking to Your Plants)
Talking therapies, eg. CBT . Talking to someone trained in the art of brain-wrangling helps you reframe your thoughts, understand patterns, and learn coping skills that aren’t just “eat cheese and hope for the best.”
2. Medication (No Shame in the Med Game)
I have to say I’m not a big advocate for medicine, but sometimes people just need a bit of extra help. Some people are just chronically depressed, and this may be due to a variety of factors from socially to genetically. I’ve noticed that depression seems to run in families. If mum or dad’s affected, children are often as well.
Antidepressants like SSRIs or SNRIs can help to balance brain chemistry. It’s not “cheating” or “a crutch”—it’s science. Like insulin for diabetes, but for serotonin.
Bonus tip: It can take 4–6 weeks for meds to fully have an effect, so don’t fire your brain’s new intern on Day 3. It can also make your mental health worse initially before better. I often tell my patients to persevere with it provided they can tolerate it for at least 6 weeks.
3. Lifestyle Magic
- Exercise: Doesn’t have to be CrossFit. A brisk walk counts. Bonus points if it’s in nature. Exercise can promote release of chemicals like endorphins and serotonin that are the “feel good” chemicals which have mood boosting and stress reducing effects.
- Sleep: Like your phone, your brain needs a full charge.
- Nutrition: Not saying a kale smoothie will cure sadness, but feeding your body well fuels your mind. You are what you eat.
- Social connection: Good friends are irreplaceable and honestly that banter even if it’s once a week does me a whole lot of good – connection definitely heals.
4. Mindfulness & Stress Management
Meditation, journaling, yoga, breath work, these aren’t just for influencers named Sage. They’re backed by neuroscience and can help quiet the noise upstairs.
How Depression Affects the Mind AND the Body
Depression isn’t “all in your head.” It’s in your body too.
- It can cause chronic pain, gut issues, and fatigue
- It messes with hormones, immunity, and even your heart health
- It slows down thinking, zaps creativity, and makes simple tasks feel like solving quantum physics
Dealing With It Day-to-Day
Managing depression isn’t a one-size-fits-all situation. Different things work better for different people.
Here are some small-but-mighty tips that can help with day to day:
- Set tiny goals: Like “take a shower” or “make toast.” Celebrate wins.
- Build a support system: Friends, family, therapists, or online communities. Get involved in clubs/activities you enjoy and that will lead to friendships.
- Forgive yourself: Bad days don’t erase progress. You’re not failing. You’re human.
Closing Thoughts: A Hug in Blog Form
If you’ve made it this far, first—go you! That’s attention span gold in the depression world.
Second: Depression doesn’t define you. It’s something you’re experiencing, not something you are. You are not broken. You are not weak. You are not alone.
You’re a work-in-progress masterpiece, learning how to reboot a system that crashed without warning. That takes courage. That takes strength.
So keep going. Keep trying. Keep talking. And remember: asking for help isn’t a weakness; it’s the bravest, most human thing you can do.
And if nobody told you today: you matter. Deeply. Truly. Even when your brain says otherwise.