Depression & low mood
Depression is not simply sadness. It is more often a flatness — things that used to matter stop registering, and effort that used to be automatic becomes enormous.
What it can look like
- Low mood most of the day, most days, for two weeks or longer
- Loss of interest in things you used to enjoy, including people
- Exhaustion that sleep does not fix, and sleep that is too much or too little
- Appetite changes in either direction
- Harsh self-criticism — feeling like a burden, or a failure
- Difficulty making even small decisions
- Thoughts that life is not worth continuing
What tends to help
- Acting before you feel like it. Depression says wait until you have energy. Energy usually arrives after activity, not before it. Starting very small is the point, not a compromise.
- Keeping a rhythm. Regular waking, eating and sleeping times give the day a structure that low mood otherwise dissolves.
- Telling one person. Depression argues strongly for withdrawal. One honest conversation interrupts that argument.
- Treating your thoughts as symptoms. “Everyone would be better off without me” is something depression says. It feels like insight. It is a symptom.
- Ruling out physical causes. Thyroid problems, anaemia and vitamin deficiencies can produce similar symptoms and are worth a doctor’s check.
When to seek support
If low mood has lasted more than two weeks, or is affecting your work, studies or relationships, please talk to someone. If you are having thoughts of ending your life, treat that as urgent — call Tele-MANAS on 14416, at any hour.
How I can help
Depression is one of the areas I work with. Sessions tend to focus on gently rebuilding activity and examining the very convincing things depression tells you about yourself, at a pace that does not demand energy you do not have.
If you need urgent help Counselling is not an emergency service. If you or someone else is in immediate danger, please contact your local emergency services, or call Tele-MANAS, the Government of India mental health helpline, on 14416 (available 24 hours).