The individual may have one or more physical symptoms, such as pain or 'tiredness all the time'. There may also be low mood, loss of interest, or irritability.

A wide range of problems may accompany or hide depression:

  • anxiety
  • insomnia
  • worries about social problems (e.g. financial or marital difficulties)
  • increased drug or alcohol use
  • (in a new mother) constant worries about her baby or fear of harming the baby

Signs and symptoms

If you are experiencing some of the following symptoms you may be experiencing depression:

  • low or sad mood
  • loss of interest or pleasure
  • disturbed sleep
  • disturbed appetite
  • guilt or low self-worth
  • feelings of hopelessness about the future
  • fatigue or loss of energy
  • agitation or slowing of movement or speech
  • poor concentration
  • suicidal thoughts or acts
  • loss of self-confidence
  • sexual dysfunction

Symptoms of anxiety or nervousness and physical aches and pains are also frequently present.

 

Options

If even the thought of tackling your depression seems overwhelming, don't panic. Feeling helpless and hopeless is a symptom of depression, not the reality of your situation. It does not mean that you're weak or you can't change. The key to depression recovery is to start small and ask for help. Having a strong support system in place will speed your recovery.

Isolation fuels depression, so reach out to others, even when you feel like being alone. Let your family and friends know what you're going through and how they can support you.

  • identify current life problems or social stresses, including precipitating factors
  • focus on small, specific steps you might take towards reducing or improving management of these problems
  • avoid major decisions or life changes
  • plan short-term activities which give you enjoyment or build your confidence
  • reduce caffeine intake and drug or alcohol use
  • try to develop good sleep patterns
  • eat a balanced diet
  • try to resist pessimism and self-criticism, do not act on pessimistic ideas (e.g. ending a marriage or leaving a job), and do not concentrate on negative or guilty thoughts
  • if physical symptoms are present, consider the link between these and your mood
  • consider the advantages and disadvantages of available treatments. After improvement, plan what action you will take if signs of relapse occur
  • keep a mood diary, rating mood changes between 1 and 10 and noting down any influencing factors. This can be useful in identifying patterns to your mood.

 

Friends and family

If someone you know is depressed, you may be experiencing any number of difficult emotions, including helplessness, frustration, anger, fear, guilt, and sadness. These feelings are all normal. It's not easy dealing with a friend or family member's depression. If you don't take care of yourself, it can become overwhelming.

There are steps you can take to help your loved one. Start by learning about depression and how to talk about it with your friend or family member. As you reach out, don't forget to look after your own emotional health. Thinking about your own needs is not an act of selfishness, it's a necessity. Your emotional strength will allow you to provide the ongoing support your depressed friend or family member needs.

  • your support and encouragement can play an important role in the recovery process
  • encourage the person to seek professional help
  • offer to attend initial appointments with the person
  • encourage the person to eat a balanced diet
  • discourage drug and alcohol use
  • obtain information about depression
Back to Mental Health Problems

Military Mental Health Service Contact Details


St. George's Hospital,
Corporation Street,
Stafford,
ST16 3AG