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I'm feeling depressed - how do I know what's happening to me? · Wellbeing Solutions - Ask A Counsellor

• 0:00
  SPEAKER_00: I'm feeling depressed.
• 0:01
  SPEAKER_00: How do I know what's happening to me?
• 0:05
  SPEAKER_00: If you have been feeling sad for a prolonged period, like two weeks or more, you could have depression.
• 0:12
  SPEAKER_00: Depression is a common mood disorder that can be caused by multiple factors.
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  SPEAKER_00: Sometimes big life events can contribute, or lots of changes that cause uncertainty building up over time.
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  SPEAKER_00: It is something that can happen to anyone and is treatable.
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  SPEAKER_00: Certain changes or symptoms could indicate depression, and these can be mental or physical.
• 0:34
  SPEAKER_00: They can include sadness for prolonged periods of time, also referred to as slow mood, loss of interest in doing things you enjoy, loss of motivation, irritation, anxiety, withdrawing from friends and family, negative thoughts about yourself, exhaustion, sleep disturbance, loss of appetite, suicidal thoughts.
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  SPEAKER_00: These changes and symptoms can vary in severity.
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  SPEAKER_00: Sometimes making a small change in your situation can help.
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  SPEAKER_00: Starting by doing something small and manageable, like trying a grounding technique.
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  SPEAKER_00: Tapping is a very soothing and grounding way to help regulate emotions, and for this, you can cross your arms over your chest so that your index and pointer fingers are placed on the tops of your arms.
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  SPEAKER_00: Take a deep breath and alternate tapping on each side.
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  SPEAKER_00: Do this until you're feeling a bit more out of your head and into your body.
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  SPEAKER_00: This grounding technique is called the butterfly hug.
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  SPEAKER_00: Coping strategies can help with grounding and put a pause on low mood and help you to engage more in the here and now.
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  SPEAKER_00: It can take time to shift a depressive state, which is very normal.
• 1:54
  SPEAKER_00: Sometimes this can fuel the negative thoughts, as it can feel very hard to get much done.
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  SPEAKER_00: Try to remind yourself that this is normal and that you're doing your best.
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  SPEAKER_00: This is called self-compassion and can be a helpful first step towards trying to come out of black and white thinking.
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  SPEAKER_00: Also, talking to another person about how you're feeling can be a helpful step towards understanding if you're experiencing depression or to identify if there are any immediate changes you can make that could help.
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  SPEAKER_00: This can be a friend or relative you feel safe with, or your GP or a counsellor.
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  SPEAKER_00: Speaking with your GP can help you to find out about local mental health services that could offer different kinds of support.
• 2:40
  SPEAKER_00: There are also helplines like Mind InfoLine or SANE.
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  SPEAKER_00: If you're struggling to get out of your depressive state and it's affecting your day-to-day, it might be time to start thinking about speaking with your GP.
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  SPEAKER_00: The GP might suggest trying medication or trying to get access to counselling.
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  SPEAKER_00: They can advise on how to get connected to the local services.
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  SPEAKER_00: An important thing to remember with depression is that it is an illness and it can take time to recover.
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  SPEAKER_00: Getting the right support early on can make a difference, so if in doubt, do contact the GP or local EAP services.