Depression: What It Looks Like and What You Can Do

Depression isn't just feeling sad for a day. It's a lasting drop in mood and energy that affects sleep, appetite, thinking, and how you handle daily life. If you've felt low for weeks, lost interest in things you used to enjoy, or noticed big changes in sleep or appetite, it's worth taking it seriously.

Common signs to watch for

Look for persistent low mood, loss of pleasure, fatigue, trouble concentrating, slowed movements or restlessness, changes in sleep or weight, and feelings of worthlessness or guilt. If you have frequent thoughts of death or suicide, get help immediately — contact emergency services or a crisis line in your area.

How depression is usually treated

Treatment often combines therapy, medication, and practical daily changes. Therapy types that help most are cognitive behavioral therapy (CBT) and interpersonal therapy (IPT). These teach skills to change unhelpful thoughts, handle stress, and rebuild relationships.

Antidepressants like SSRIs and SNRIs are common. They can reduce symptoms in weeks, but usually take 4–6 weeks to show real benefit. Side effects vary — some people have nausea, sleep changes, or sexual side effects — so talk to your doctor about what to expect and how to manage them. Combining medication with therapy gives better outcomes for many people.

Mild depression sometimes improves with therapy or lifestyle changes alone. Moderate to severe depression often needs medication plus therapy. Your clinician will match treatment to your symptoms and medical history.

Daily steps that actually help

Small, consistent habits matter. Aim for regular sleep times, even if sleep is hard. Move your body — a short walk three times a week helps mood and sleep. Eat regularly and add protein and vegetables; skip long fasts. Keep social contact, even if it's a text or short call. Set tiny goals: 10 minutes of cleaning or one short task — finishing small things builds momentum.

Track your mood in a notebook or an app. Noticing patterns helps you and your clinician pick the right plan. Avoid alcohol or recreational drugs as ways to cope — they usually make depression worse.

If you’re not improving after a few weeks on a treatment, tell your provider. There are many options: switching medications, adding therapy types, or trying combined approaches. For severe or treatment-resistant cases, specialist care or structured programs can help.

If you need immediate help or feel unsafe, contact emergency services or a suicide hotline now. For ongoing support, start by talking to your primary care provider or a mental health professional. You don’t have to fix everything at once — small steps add up, and help is available.