Depression: spotting the signs
Everyone feels down from time to time. But with depression, it can last for a long time and can then lead to problems in your daily life. Here I talk about signs of depression, to help you spot it in either yourself or others. I also give some ways to manage depression.
What is depression?
Depression is a mental health condition where you feel low or lose interest and enjoyment in your life. It can last for a couple of weeks or more, and it can have a significant impact on your daily life. In England, 3 out of 100 people will experience depression in any given week.
You can develop depression for lots of different reasons. Sometimes it’s not possible to pinpoint one particular cause. But other times there might be a trigger or a combination of causes, such as money problems, relationship difficulties or bereavement.
What does depression feel like?
There are different levels of depression people can have, it can be mild, moderate or severe. Mild depression can cause you to feel low and things may feel harder. But you might still be able to carry on with your daily life.
If you experience moderate or more severe depression, you might not be able to carry on with daily life as normal. You may also experience suicidal feelings.
If you’re depressed, you might feel:
- sad, upset or tearful
- empty and numb
- very tired or low in energy
- guilty or worthless
- hopeless about the future
- low in confidence or self-esteem
- restless or irritable
- less able to enjoy things
- isolated and unable to relate to others
- angry or frustrated over minor things
For some people, depression might not be obvious. You may not notice much of a difference from the outside. But for others, the difference will be clearer.
What are the symptoms of depression?
Depression can have different signs, that can be in your mind and body.
Symptoms of depression in the mind include:
- difficulty concentrating
- indecisiveness
- feelings of worthlessness or guilt
- repeated thoughts of death or suicidal ideas
Depression can affect your body as well. Physical symptoms of depression include:
- feeling more or less hungry than usual
- weight loss or weight gain
- fatigue or loss of energy
- unexplained aches and pains
- moving or speaking more slowly
- being restless or agitated
- sleeping more or less than usual
- losing interest in sex
- headaches or stomach problems
How does a person with depression act?
Behaviours of depression might include the following.
- Avoiding social events and activities you usually enjoy.
- Using more tobacco, alcohol or other drugs than usual.
- Finding it hard to function at work, college or school.
- Reduced ability to manage relationships or finances.
- Self-harming or suicidal behaviour.
- Not looking after appearance.
How to get help with depression
If you notice signs of depression in yourself or others, and it’s lasted for two weeks or more, it’s best to reach out. Some people may also experience anxiety alongside depression.
Talking to someone you trust about your feelings can help relieve tension and make you feel less alone. You can also speak to your GP, who can provide support and diagnose depression (or refer you to someone who can). You can get advice from a GP about treatments such as talking therapies and medication.
How to manage depression
You may not be able to get rid of depression overnight. But by increasing your activity level in small ways, you may be able to help manage it. Here are some tips to help you manage depression.
Keep active
Exercise can release feel-good endorphins and help to increase your energy. It doesn’t have to be anything strenuous - you could start with some simple stretches.
Try something new
Finding a new hobby, learning a new skill or volunteering could help to boost your mood and improve feelings of self-esteem.
Look after yourself
Try your best to look after your hygiene, eat regularly and get enough sleep. To make this easier you could create a hygiene kit including things like a toothpaste, soap or a hairbrush.
Spend time in nature
Nature can help to improve your wellbeing and reduce symptoms of depression. You could open a window for some fresh air, go for a walk, or do some gardening.
Ask your GP about green social prescribing. These are nature-based interventions and activities that have been found to improve happiness and life satisfaction.
Consider mindfulness
Mindfulness involves focusing on the present moment. Some studies have found that this can reduce symptoms of depression. You can do daily mindful practices using our month of mindfulness calendar.
If you need help now
This page is designed to provide general health information. If you need help now, please use the following services.
- Samaritans. 116 123 (UK and ROI) - This helpline is free for you to call and talk to someone.
- NHS Services has a list of where to get urgent help for mental health.
- Mind website. Click the ‘Get help now’ button on the page. This is a tool that is designed to help you understand what’s happening to you and how you can help yourself.
If you think you might harm yourself or are worried someone else might come to immediate harm, call the emergency services on 999 or go to your local accident and emergency department.
If you’re worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. You’ll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.
-
Sources Sources
- Depression. NICE Clinical Knowledge Summaries. cks.nice.org.uk, last revised February 2025
- Depression. Mental Health Foundation. mentalhealth.org.uk, last updated February 2022
- Depression. Causes. Mind. mind.org.uk, published April 2023
- Depression. About depression. Mind. mind.org.uk, published April 2023
- Depressive disorder (depression). World Health Organization. who.int, published March 2023
- Depression. Symptoms. Mind. mind.org.uk, published April 2023
- Depression. Diagnosis. NICE Clinical Knowledge Summaries. cks.nice.org.uk, last revised February 2025
- Depression in adults. Royal Collage of Psychiatrists. rcpsych.ac.uk, published October 2020
- The vicious cycle of depression. Centre for Clinical Interventions. cci.health.wa.gov.au, accessed April 2025
- Guide 1: How can physical activity support mental health? Mind. mind.org.uk, accessed April 2025
- Depression. Self-care. Mind. mind.org.uk, published April 2023
- Nature matters in mental health. Royal Collage of Psychiatrists. rcpsych.ac.uk, published March 2024
- New research has found prescribing nature can improve happiness and reduce anxiety. University of Plymouth. plymouth.ac.uk, published September 2024
- Preventing and Tackling Mental Ill Health through Green Social Prescribing Project Evaluation - BE0191. Department for Environment, Food & Rural Affairs. randd.defra.gov.uk, accessed April 2025
- Reangsing C, Lauderman C, Schneider JK. Effects of Mindfulness Meditation Intervention on Depressive Symptoms in Emerging Adults: A Systematic Review and Meta-Analysis. J Integr Complement Med 2022;28(1):6-24. doi:10.1089/jicm.2021.0036
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.
More general health advice articles
Did you find our advice helpful?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
