Depression is not just “feeling sad.” It can feel like the colour has drained from everyday life. Mornings get heavier. Decisions feel harder. The things that used to help don’t seem to land. If this is where you are right now, you are not broken and you are not alone. Depression is common, real, and treatable. In Australia, around one in seven people will experience depression at some point in their lives, and many recover with the right support.

What depression can look like

Depression shows up in different ways for different people. You might notice some of these patterns:

• A lasting low mood or emptiness that hangs around most days for at least two weeks
• Losing interest in things you usually enjoy
• Low energy, brain fog, or feeling physically slowed down
• Sleep changes, appetite changes, aches and pains
• Harsh self-talk, guilt, or hopelessness
• Pulling back from friends, family, or daily routines

None of these signs are a personal failure. They are signals from a mind and body under strain. They tell us it’s time to get support.

Why depression happens

There is rarely a single cause. Genetics, life stress, grief, trauma, health issues, hormones, and major changes can all play a role. Sometimes there is a clear trigger, like a breakup or work stress. Other times it sneaks up without a tidy explanation. Whatever the path, there is a path out.

What actually helps

Good news: we have strong, evidence-based options.

• Talking therapies. Cognitive Behavioural Therapy (CBT) teaches practical skills to shift unhelpful thoughts and gently increase helpful action. It has decades of evidence for depression. Acceptance & Commitment Therapy (ACT) helps you make room for tough feelings while moving toward what matters. Dialectical Behaviour Therapy (DBT) builds emotion regulation, distress tolerance, and relationship skills. For many people, these approaches can be life-changing.
• Behavioural Activation. This is a simple but powerful strategy: rebuild small, meaningful activities that bring a sense of mastery or pleasure. Even when motivation is low, taking tiny, planned steps helps restart the system.
• Medication. Antidepressants can reduce symptoms for some people, especially when depression is moderate to severe. Medication is often most helpful alongside therapy. Your GP or psychiatrist can guide you through options and safety.
• Lifestyle supports. Regular sleep, movement, sunlight, and nourishing food won’t fix everything, but they create a sturdier base for recovery. Staying connected with at least one safe person is protective too.

There is no single “right” treatment for everyone. The best plan is the one you can stick with that fits your values and life context.

How therapy with us works

We start by listening. Your first session is about understanding what you are facing, how depression is showing up in your day, and what a better life would look like. From there we make a shared plan. That might include:

1. Stabilising the day-to-day. We work on sleep rhythm, a doable morning routine, and gentle activity scheduling. This is your foundation.
2. Building practical skills. You will learn how to spot thinking traps, respond differently to self-criticism, and take small steps even when motivation is flat.
3. Strengthening support. If it helps, we can bring partners or family into a session, or coordinate with your GP or psychiatrist so your care is aligned.
4. Relapse prevention. As the fog lifts, we plan for dips and how you will respond, so progress lasts.

Our therapists draw from CBT, ACT, DBT skills, and Behavioural Activation, matched to your needs and pace. Sessions are collaborative and practical. You will leave each one knowing what you are working on next.

Small steps you can try now

• Pick one tiny, meaningful action for today. A shower. A five-minute walk. Replying to one message. Small wins count.
• Set a simple sleep window and protect it. Your brain needs the rhythm.
• Eat something regular, even if appetite is off.
• Externalise the bully in your head. Ask, “Would I say this to a friend?” If not, try a kinder version.
• Write a “bad day” plan: two contacts you can text, one grounding exercise, one low-effort calming activity.

If your symptoms have lasted most days for two weeks or more, it’s time to talk with a professional. If you’re not sure where to start, a short mental health assessment with your GP is a good first step. You can also explore reputable resources like Beyond Blue or the Black Dog Institute for education and support options.

When to seek urgent help

If you are feeling unsafe, thinking about harming yourself, or unable to care for yourself, please reach out for immediate support. Call 000 in Australia or present to your nearest emergency department. You can also contact Lifeline on 13 11 14, or use the Beyond Blue support line and online chat services.

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