Early signs of depression - How to get help

Many people struggling with symptoms of depression often asks themselves, “What’s wrong with me?” A common fear is that they’re “going crazy.” When friends or family respond with unhelpful comments like, “Just pull yourself together,” it can deepen that sense of confusion and isolation.

If this sounds familiar, you’re not alone.

In fact, about 1 in 4 people will experience a significantly depressed mood at some point in their lives. Depression affects individuals from all walks of life, whether you’re outgoing or quiet, young or old, successful or struggling. Depression doesn’t discriminate.

Understanding depression, recognising the early signs, and knowing how to get help are important first steps toward healing.

Recognising the Early Signs of Depression

Depression is more than just a passing low mood. Clinically, Major Depression differs from occasional sadness in three important ways:

• It’s more intense

• It lasts longer (typically two weeks or more)

• It interferes significantly with daily life

  
  

Depression is considered a syndrome—a group of symptoms that often occur together. These symptoms vary from person to person, but typically fall into three main categories: physical, emotional/thinking, and behavioural.

Physical Symptoms

Some of the earliest signs of depression may appear in the body:

• Sleep problems: Trouble falling asleep, frequent waking, or sleeping too much

• Appetite changes: Eating significantly more or less than usual

• Sexual disinterest

• Low energy and reduced motivation to carry out even simple tasks

You might find yourself stopping activities you once enjoyed because they feel too exhausting or pointless.

Emotional and Cognitive Signs

Depression heavily affects your thoughts and emotions:

• Persistent sadness, anxiety, or guilt

• Feeling worthless, hopeless, or like a failure

• Negative thinking patterns, such as:

  
  

  • Believing others are judging you

  • Blaming yourself for everything that goes wrong

  • Ignoring your achievements or positive qualities

    
    

In severe cases, even good news or happy events may not lift your mood.

Behavioural Changes

• Withdrawal from friends and family

• Avoiding social situations

• Neglecting responsibilities at work or home

• Staying in bed, isolating, or avoiding daily tasks

  
  

You may want connection and support, yet feel unable to reach out… leading to further loneliness.

What Causes Depression?

Depression is complex, and no single cause explains it. It often results from a combination of biological and psychological factors.

Biological Factors

• Genetics: Depression can run in families, but inheriting a vulnerability doesn’t guarantee you’ll experience depression.

• Hormones: Hormonal changes in the brain can influence mood.

• Neurotransmitters: Reduced activity in brain chemicals like serotonin and dopamine may affect sleep, appetite, and energy levels.

Psychological Factors

• Negative thinking patterns

• Unresolved losses (death, job loss, relationship breakups)

• A sense of failure after unmet goals

• Stressful life events like illness, financial strain, or family conflict

Turning the Vicious Cycle Around

Depression often triggers a downward spiral:

low mood → reduced activity → more negative feelings → worsening depression

But the good news is: you can reverse this cycle!

Start Small: Increase Your Activity Level

Reintroducing pleasurable or meaningful activities can:

• Improve your mood by providing enjoyment or a sense of achievement

• Reduce fatigue by encouraging healthy movement

• Clear your mind and reduce ruminative thinking

  
  

For example, you may try:

• Taking a walk or gentle exercise

• Reconnecting with a hobby

• Completing small tasks at home

• Scheduling time with a supportive friend

Even minimal activity can break the cycle and help you feel more in control.

Self-Reflection: What About You?

If you're unsure whether you’re dealing with depression, ask yourself:

• How does my life change when I feel low?

• What activities do I stop doing?

• How do I view myself, others, and the future?

• Have others noticed changes in my behaviour or mood?

• Write your thoughts down using a Depression Symptoms Worksheet.

  
  

  Identifying your symptoms is a vital step in seeking help.

Getting Help

If you recognise some of these signs in yourself or someone you care about, don’t wait. Depression is treatable, and help is available.

You might benefit from:

• Speaking to a GP or psychiatrist about medication

• Seeing a clinical psychologist for therapy

• Participating in group therapy or support programs

  
  

Psychological treatments like Cognitive Behavioural Therapy (CBT) are highly effective in helping people change unhelpful thinking patterns and build healthier habits.

Final Thoughts

While depression can feel overwhelming, you are not alone, and you are not broken. Understanding what you’re going through and reaching out for help can start the healing process.

At Inner Space Clinical Psychology, we’re here to listen, support, and walk with you every step of the way.

📞 Contact us today to book a confidential consultation.

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