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Depression is a common but serious experience that can affect how you feel, think, and handle everyday activities. Recognizing the signs early matters because it opens the door to support, treatment, and strategies that can ease distress and restore hope. You are not alone in this, and reaching out for help is a brave, important step. This guide offers a compassionate overview of the signs you might notice—across emotions, body, behavior, and thoughts—and practical next steps for getting support.

Emotional symptoms

Emotional signals of depression often relate to how you feel inside, sometimes in ways that are hard to name. You may notice:

  • Persistent sadness, emptiness, or a sense of heaviness that lasts most days
  • Hopelessness or feeling as though things will not improve
  • Persistent irritability, guilt, or a sense of worthlessness
  • Loss of interest or pleasure in activities you once enjoyed
  • Emotional numbness or a sense that you are disconnected from yourself or others

Physical symptoms

Depression can also manifest in the body, sometimes signaling distress even when you don’t feel you can name it. Common physical changes include:

  • Unusual fatigue or low energy that makes everyday tasks feel exhausting
  • Sleep changes, such as insomnia, waking too early, or sleeping far more than usual
  • Changes in appetite or weight (upward or downward) without trying
  • Aches, headaches, or stomach problems that don’t seem to have a clear medical cause
  • Slowed movements or speech, or noticeable restlessness

Behavioral symptoms

Depression can change the way you move through your day and relate to others. Behavioral signs may include:

  • Withdrawal from friends, family, and activities you once enjoyed
  • Decreased motivation or difficulty starting tasks
  • Neglect of responsibilities at work, school, or home
  • Less eye contact, reduced participation, or a quiet, repetitive routine
  • Increased use of substances (alcohol or drugs) to cope, or seeking dishonest justifications for changes in behavior

Cognitive symptoms

Depression can affect thinking in ways that make daily life harder. Look for patterns like:

  • Difficulty concentrating, making decisions, or remembering details
  • Persistent negative thinking, self-criticism, or black-and-white thoughts
  • Ruminating on failure or past events, even small setbacks feeling overwhelming
  • Self-blame, feelings of guilt, or believing things will never get better

When to seek help

If you notice several of the signs above for most days across two weeks or longer, it’s a good moment to consider seeking help. Depression is treatable, and you deserve support. Consider these steps:

  • Reach out to a trusted person—a friend, family member, counselor, or teacher—and let them know you’re not feeling well.
  • Schedule an appointment with a primary care provider, a psychiatrist, or a psychologist to talk about what you’re experiencing and explore treatment options.
  • Ask about same-week or next-week appointments if your symptoms feel overwhelming or impair your ability to function.
  • If you or someone else is in immediate danger or having thoughts of harming yourself, contact emergency services right away or go to the nearest emergency department.
  • If you’re in a setting where you can’t access in-person care right away, consider telehealth options or text-based support services that connect you with trained counselors.

Available resources

Support is available in many forms, from crisis hotlines to ongoing therapy and community resources. Below are some options that can help you start or continue your recovery journey:

  • Emergency and crisis assistance – If you’re in immediate danger or need urgent help, call your local emergency number (for example, 112 in many countries, or 911 in the United States). If you’re in the United States, you can also call or text 988 to reach the Suicide & Crisis Lifeline, available 24/7. You can also chat at 988lifeline.org.
  • United States general resources – Mental Health America (mhanational.org) helps with finding local mental health resources and information about conditions and treatment options.
  • United Kingdom and Ireland – Samaritans offer 24/7 confidential support at 116 123 or via samaritans.org, with options for messaging and in-person support through local branches. The NHS and Mind (mind.org.uk) provide guidance on recognizing depression and accessing care.
  • Australia – Lifeline Australia offers 24/7 crisis support at 13 11 14 or lifeline.org.au, with additional online resources and local services.
  • Canada – Talk Suicide Canada provides resources and crisis support, and your provincial health line can connect you with local mental health services. If you’re in Canada, you can also contact your family doctor or a local community health center for care options.
  • World-wide connections – Befrienders Worldwide (befrienders.org) lists crisis centers and hotlines in many countries. They can help you find a local resource where you are.
  • Finding ongoing care – Ask your primary care provider for a referral to a psychologist or a psychiatrist, and discuss therapy options (cognitive-behavioral therapy, interpersonal therapy, or other modalities) as well as whether medication could be a helpful part of your plan. If affordability is a concern, inquire about sliding-scale fees, community mental health centers, or university clinics that offer low-cost services.

Remember, reaching out is not a sign of weakness but a powerful act of self-care. If you’re unsure where to start, consider writing down a few symptoms you’ve noticed and bringing that list to your first appointment. Small steps—like a short daily walk, a consistent sleep schedule, or setting one simple task to complete—can begin to rebuild your sense of control while you pursue professional support.

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