Depression & Low Mood

There is no single cause of depression. It can develop through a combination of circumstances, experiences, biological factors and the pressures in our lives.

Contributing factors can include:

• Difficult life experiences
• Relationship breakdown or conflict
• Grief and loss
• Trauma or other difficult experiences
• Ongoing stress
• Work or financial pressure
• Job loss or major life changes
• Loneliness or social isolation
• Chronic illness or pain
• Sleep difficulties
• Alcohol or other substance use
• Family history or other vulnerabilities
• Previous experiences of depression
• Several pressures building over time

Sometimes there is an obvious event or period that seems connected with depression. At other times, there may be no single identifiable reason.

Not knowing why you feel the way you do does not make what you’re experiencing less real.

Some common signs include:

• Feeling persistently low, empty, hopeless or numb
• Losing interest or pleasure in things you normally enjoy
• Feeling worthless, guilty or overly self-critical
• Having little energy or motivation
• Withdrawing from friends, family or social activities
• Finding it difficult to concentrate or make decisions
• Changes in sleep
• Changes in appetite or weight
• Feeling irritable, frustrated or more easily angered
• Feeling physically run down or experiencing unexplained aches and pains
• Losing interest in sex or intimacy
• Finding work or everyday responsibilities increasingly difficult
• Using alcohol or other substances more often to cope
• Feeling that you can’t cope or that things won’t improve
• Having thoughts about death, suicide or self-harm

You don’t need to experience all of these signs to be struggling with depression.

It can be useful to consider how long the changes have been happening, how strongly they are affecting you and whether they are beginning to interfere with your wellbeing, relationships, work or everyday life.

If you’re concerned about what you’re experiencing, talking with a GP or mental health professional can help you understand what may be happening and what support may be appropriate.

Therapy can offer a place to slow things down, talk openly and make sense of what’s going on without judgement.

You don’t need to know exactly why you’re feeling the way you do or what needs to change before coming to therapy. Together, we can explore what you’re experiencing, what may be contributing to it and what might help.

Therapy may help you to:

• Make sense of what you’re feeling and experiencing
• Understand factors and patterns that may be contributing
• Work through difficult experiences or changes
• Recognise and respond to self-critical thinking
• Find practical ways to manage everyday challenges
• Gradually reconnect with activities and relationships
• Improve relationships and communication
• Develop a better understanding of your emotions
• Reconnect with what matters to you
• Consider what may need to change
• Take the next step at a pace that feels manageable

Therapy isn’t about simply telling yourself to think positively or pretending difficult circumstances aren’t difficult.

Depending on what you’re experiencing and its severity, counselling and psychotherapy may also form part of broader care involving a GP or other mental health professionals.

When you’re feeling depressed, even small things can require more effort than usual. You don’t need to sort everything out today. Start with something that feels manageable.

• Do one small thing. Showering, preparing something to eat, answering one message or stepping outside may be enough for now.
• Get outside for a while. A short walk, some daylight or simply getting some fresh air can give you a change of environment.
• Stay connected with someone. Send a message, make a call or spend some time with someone you trust. You don’t need to have the right words.
• Look after the basics. Try to eat regularly, give yourself opportunities for rest and maintain a manageable sleep routine where you can.
• Make things smaller. Instead of thinking about everything you need to do, focus on the next manageable step.
• Notice how you’re speaking to yourself. Depression can be accompanied by harsh self-criticism. Consider whether you would speak to someone else in the same situation in the same way.
• Don’t wait for perfect motivation. Sometimes taking a small action can come before feeling motivated.
• Ask for support if things aren’t improving. You don’t need to wait until things become overwhelming.

These are not a substitute for professional support when you need it. They are simply possible starting points when things feel difficult.

Depression can make asking for help difficult.

You may not know what to say, feel that you should be able to deal with things yourself or simply not have the energy to work out where to start.

I offer practical, person-centred counselling and psychotherapy where we can look at what is happening, understand what may be contributing and consider a way forward at a pace that feels manageable.

You don’t need to have a diagnosis or know exactly what you need before getting in touch.

If you think talking to someone could help, you can learn more about my approach or get in touch to arrange a session.