People often call depression "just sadness," but it changes how you think, act, and sleep. If you feel numb, hopeless, or exhausted for weeks and it affects your work or relationships, that’s more than a bad day. This page gives clear, practical steps: how to recognize depression, what treatments work, and when to reach out for help.
Depression shows up in different ways. Here are signs that usually mean more than passing low mood:
- Persistent low mood or crying for no clear reason.
- Loss of interest in activities you used to enjoy.
- Big changes in sleep or appetite (sleeping too much or too little, weight gain or loss).
- Trouble concentrating, remembering, or making decisions.
- Feeling worthless, guilty, or hopeless.
- Physical symptoms like aches, headaches, or slowed movements.
- Thoughts about death or suicide — if you have these, get help now.
If several of these have lasted most days for at least two weeks, talk to a doctor or mental health pro.
There’s no one-size-fits-all fix, but several approaches help most people. Therapy is a top option—especially cognitive behavioral therapy (CBT). CBT teaches practical skills to break negative thought patterns and change behavior. Many people start with weekly sessions and notice improvement in 6–12 weeks.
Medications can help, too. Common choices include SSRIs (like sertraline or fluoxetine) and SNRIs (like venlafaxine). Other options include bupropion or mirtazapine depending on symptoms and side effects. A primary care doctor or psychiatrist can explain pros and cons and monitor effects. Don’t stop meds suddenly—ask a clinician for a taper plan.
Combine treatments when possible. Therapy plus medication often gives faster, stronger relief than either alone. For milder cases, structured self-help, exercise, sleep hygiene, and routine can be powerful. Aim for small, consistent steps: 20–30 minutes of brisk walking most days, fixed sleep times, and cutting back on alcohol or late-night screens.
Some people try supplements (omega-3, vitamin D) or newer treatments (TMS, ketamine infusion) when standard approaches don’t work. Always discuss these with your provider so you avoid interactions or unsafe choices.
If you’re thinking about suicide or have a plan, call local emergency services or a crisis hotline right away. If you’re unsure where to start, ask your primary care doctor, a local mental health clinic, or look for accredited online therapy options. Reaching out is the first step—and it can change your life.
Need help finding a provider or want plain-language answers about meds or therapy? Use the site search or read our guides on antidepressants and therapy basics for clear next steps.
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