How to manage and reduce stress | Mental Health Foundation
Eat healthily. A healthy diet will reduce the risks of diet-related diseases. · Be aware of your smoking and drinking. · Exercise. · Take time out. · Be mindful.
depression
Mental health problems such as anxiety and <anchor>depression</anchor> are thought to be the leading cause of work absences, accounting for up to 40% of sick leave. In 2008, mental health accounted for 442,000 cases of work-related illness with a related estimated cost of £13.5 million. As a result, mental ill-health now accounts for a significant proportion of long-term sickness and early retirement, cited as the leading cause of illness for 20% of NHS employees.
Depression | Mental Health Foundation
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# Depression

**This content mentions suicide or suicidal thoughts, self-harm, depression and anxiety. Please read with care. There are details of where to find help at the bottom of this page.**

## Summary

- **What are the symptoms of depression?**
- **Different types of depression**
- **Getting support**
- **Ways you can look after yourself**

Mild depression can make you feel low and as though everything is harder to do. Severe depression can lead to feeling hopeless and, in some cases, suicidal.

If you’re depressed, you’re not alone. In England, 3 in every 100 people will experience depression in any given week. Even more – 8 in every 100 – will experience mixed depression and [anxiety](/explore-mental-health/a-z-topics/anxiety "Anxiety"). ( [Adult Psychiatric Morbidity Survey: Mental Health and Wellbeing, England, 2014](https://www.gov.uk/government/statistics/adult-psychiatric-morbidity-survey-mental-health-and-wellbeing-england-2014)).

Remember that help and support are available, and recovery is possible even if you’ve felt depressed for a long time. Different treatments work for different people, so [talk to your GP](/explore-mental-health/a-z-topics/talking-your-gp-about-your-mental-health "Talking to your GP about your mental health") about alternatives if something isn’t working for you.

### **What are the symptoms of depression?**

Depression affects people in different ways. It can affect your mind, body and behaviour.

You might feel:

- sad, upset or tearful
- guilty or worthless
- restless or irritable
- empty and numb
- lacking in self-confidence and self-esteem
- unable to enjoy things that usually bring you pleasure
- helpless or hopeless
- [anxious](/explore-mental-health/a-z-topics/anxiety "Anxiety") or worried
- [suicidal](/explore-mental-health/a-z-topics/suicidal-thoughts "Suicidal thoughts") or want to [hurt yourself](/explore-mental-health/a-z-topics/self-harm "Self-harm")

Physical symptoms can include:

- tiredness and lack of energy
- moving or speaking more slowly
- [sleep problems](/explore-mental-health/a-z-topics/sleep-and-mental-health "Sleep and mental health"): finding it hard to get to sleep or waking up very early
- changes in your weight or appetite
- constipation
- no sex drive and/or sexual problems
- unexplained aches and pains

You might behave differently. You may:

- avoid other people, even your close friends
- find it hard to function at work, college or school
- find it difficult to make decisions or think clearly
- be unable to concentrate or remember things

Some people experience [psychosis](/explore-mental-health/a-z-topics/psychosis "Psychosis") during a severe episode of depression. This means you may see or hear things that aren’t there or believe things that aren’t true.

### **Different types of depression**

Your doctor may diagnose you with depression and say that it’s mild, moderate or severe, depending on your symptoms and how severe they are. Or you may be diagnosed with a specific type of depression, such as:

- dysthymia – mild depression that lasts for several years
- [seasonal affective disorder (SAD)](/explore-mental-health/a-z-topics/seasonal-affective-disorder-sad "Seasonal Affective Disorder (SAD)") – a depression that comes and goes in a seasonal pattern
- [postnatal depression](/explore-mental-health/a-z-topics/postnatal-depression "Postnatal depression") – a depression that many parents experience after having a baby. Some people experience antenatal depression during pregnancy

### **What causes depression?**

Depression is a complex condition. Different factors can lead to it, including genetics, physical health problems, difficult childhood experiences and stressful life events such as unemployment, the end of a relationship, or being bullied or assaulted.

You may find that a combination of factors led to your depression, or there might not be an obvious cause.

### **Getting support**

The first step to getting support is to speak to your GP. Many people wait a long time before seeing their GP, but the sooner you go, the sooner you can start to recover. If you’ve felt depressed for a long time, you may feel like it’ll always be part of your life - but try to stay open to the possibility of change. There are many different types of help available now.

A common treatment for depression involves a combination of self-help, talking therapies and medication. The right treatment for you will depend on the type of depression you have and how severe it is.

#### **Self-help resources**

Your GP may offer you self-help resources. These are often available quite quickly and may be enough to help you feel better without trying other options. They include self-help books, online [cognitive behavioural therapy (CBT)](/explore-mental-health/a-z-topics/cognitive-behavioural-therapy-cbt "Cognitive behavioural therapy (CBT)") or group exercise classes – there is evidence that exercise can help depression.

The NHS website has [more information about self-help](https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/self-help-therapies/), including links to books, apps and online forums.

#### **Talking therapies**

[Talking therapies](/explore-mental-health/a-z-topics/talking-therapies "Talking therapies") involve speaking confidently to a trained professional about your feelings and worries. Many different talking therapies are recommended for depression, including [cognitive behavioural therapy (CBT)](/explore-mental-health/a-z-topics/cognitive-behavioural-therapy-cbt "Cognitive behavioural therapy (CBT)"), interpersonal therapy, psychotherapy and counselling. Your GP can advise you about which one you may find most helpful.

You can [refer yourself](https://www.nhs.uk/service-search/mental-health/find-a-psychological-therapies-service/) for therapy if you live in England.

NHS waiting lists for talking therapy can be long, so ask your GP what you can do to help yourself while you wait. You can also find a private therapist if you can afford it – see our page on [talking therapies](/explore-mental-health/a-z-topics/talking-therapies "Talking therapies") for more information.

#### **Medication**

Another option is to take antidepressants. You can take them on their own or while having talking therapy.

There are several different types of antidepressants, so talk to your GP about which one might suit you best. If one doesn’t work, you may be prescribed another. You usually need to take them for one or two weeks before you start to feel the benefit.

Read more about [antidepressants](https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/antidepressants/overview/) on the NHS website.

### **Ways you can look after yourself**

If you’re depressed, you can take steps to lift your mood and help your recovery. These steps can help if you’ve been depressed in the past and want to stay well.

- Talk about how you’re feeling. Talking to someone you trust, or finding [peer support](/explore-mental-health/a-z-topics/peer-support "Peer support"), can help you feel better and less alone.
- Eat well. A [healthy diet](/explore-mental-health/a-z-topics/diet-and-mental-health "Diet and mental health") can lift your mood and maintain your mental health.
- Stay [physically active](/explore-mental-health/a-z-topics/physical-activity-and-mental-health "Physical activity and mental health"). Exercise may feel like the last thing you want to do, but it can ease the symptoms of depression. Research suggests it may be as effective as antidepressants in helping you feel better.
- Spend time in [nature](/explore-mental-health/nature-mental-health "Nature and mental health"). Research shows that being in nature can make us feel happier, feel our lives are more worthwhile, and reduce our levels of depression.
- Avoid [cigarettes](/explore-mental-health/a-z-topics/smoking-and-mental-health "Smoking and mental health") and [alcohol](/explore-mental-health/a-z-topics/alcohol-and-mental-health "Alcohol and mental health"). They may feel like they’re helping at first, but they make things worse in the long run.
- Consider [mindfulness](/explore-mental-health/a-z-topics/mindfulness "Mindfulness"), a technique you can learn to fully engage in the present. Studies show it can help reduce the symptoms of depression.
- Try [talking therapy](/explore-mental-health/a-z-topics/talking-therapies "Talking therapies") to stay well. NICE guidelines recommend [CBT](/explore-mental-health/a-z-topics/cognitive-behavioural-therapy-cbt "Cognitive behavioural therapy (CBT)") or mindfulness-based cognitive therapy if you’ve been depressed in the past. **Please note:** new National Institute of Care Excellence (NICE) guidelines on [Depression in adults: treatment and management](https://www.nice.org.uk/guidance/ng222?utm_medium=social&utm_source=twitter&utm_campaign=ng222launch) have been published. We will be updating this information soon in light of the new guidelines

## References

[About depression - Mind](https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/about-depression/)

[Clinical depression - NHS](https://www.nhs.uk/mental-health/conditions/clinical-depression/overview/)

[Depression - Royal College of Psychiatrists](https://www.rcpsych.ac.uk/mental-health/problems-disorders/depression)

[Depression (youngminds.org.uk)](https://youngminds.org.uk/find-help/conditions/depression/)

[How common are mental health problems? - Mind](https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/)

[What are the signs and symptoms of depression? (rethink.org)](https://www.rethink.org/advice-and-information/about-mental-illness/learn-more-about-conditions/depression/)

**If you are feeling like ending your life or feel unable to keep yourself safe, please call 999 or go to A&E and ask for the contact of the nearest crisis resolution team. These are teams of mental health care professionals who work with people in severe distress. If you feel affected by the content you have read, please see our** [**get help**](/explore-mental-health/get-help "Get help") **page for support.**

##### \\* Last updated: 18 February 2022

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