Depression
What Is Depression?
Depression is more than feeling sad or low for a few days. It’s a common mental health condition that affects how you think, feel, and behave. It can make everyday tasks feel overwhelming and reduce your ability to enjoy life.
It’s not a sign of weakness, and it’s not something you can just “snap out of.” But with support and treatment, people do recover.
Common Symptoms of Depression
Thoughts
- “I’m a failure.”
- “Nothing will ever get better.”
- “What’s the point?”
- Difficulty concentrating or making decisions
CBT
- Sadness or emptiness
- Guilt or worthlessness
- Irritability or numbness
- Lack of motivation
Physical symptoms
- Low energy or fatigue
- Sleep problems (too much or too little)
- Appetite changes (eating more or less)
- Aches and pains without clear cause
Behaviour
- Withdrawing from others
- Avoiding activities
- Struggling to complete tasks
- Reduced self-care
Thoughts
- “I’m a failure.”
- “Nothing will ever get better.”
- “What’s the point?”
- Difficulty concentrating or making decisions
Feelings
- Sadness or emptiness
- Guilt or worthlessness
- Irritability or numbness
- Lack of motivation
Physical symptoms
- Low energy or fatigue
- Sleep problems (too much or too little)
- Appetite changes (eating more or less)
- Aches and pains without clear cause
Behaviour
- Withdrawing from others
- Avoiding activities
- Struggling to complete tasks
- Reduced self-care
How Depression Affects the Cycle
In CBT, we look at the vicious cycle of depression:
- Negative thoughts : “I can’t do anything right.”
- Low mood : Sad, hopeless, drained
- Unhelpful behaviours : Avoidance, isolation, inactivity
- Reinforcement : Temporary relief, but it keeps the cycle going
How CBT Helps
CBT supports recovery by helping you:
- Recognise and challenge negative thinking patterns
- Break the cycle with small, achievable actions
- Reconnect with meaningful activities (behavioural activation)
- Build confidence and routine
- Develop healthy coping tools
What You Can Do
- Start small : Even tiny actions (getting dressed, going for a short walk) matter.
- Connect with others : Isolation can make depression worse — talking helps.
- Track your mood and activity : Helps spot patterns and identify small wins.
- Be kind to yourself : Depression is exhausting. Compassion is powerful.