Depression is one of the most common mental health conditions in the world. It’s complex and affects people in different ways - it is more than feeling sad or low for a few days. While everyone has off days, depression can last for weeks or months and isn’t something someone can simply 'snap out of'.
Symptoms of depression
Symptoms can range from mild to severe. Some people feel persistently low, while others find depression affects their work, relationships and daily life. In severe cases, it can make someone feel like life isn’t worth living.
Common symptoms include:
Emotional and mental symptoms
- Low mood most of the time
- Feeling hopeless or helpless
- Low self‑esteem
- Feeling tearful or guilty
- Irritability or feeling intolerant of others
- Loss of motivation or interest
- Difficulty making decisions
- Anxiety or constant worry
- Thoughts of self‑harm or suicide
Physical and behavioural symptoms
- Low energy and constant tiredness
- Changes in appetite or weight
- Disturbed sleep
- Unexplained aches and pains
- Moving or speaking more slowly
- Low sex drive or changes to menstrual cycle
- Poor personal hygiene
- Avoiding friends and social situations
- Losing interest in hobbies
- Using alcohol or drugs to cope
Depression often develops gradually, which can make it hard to recognise. People may try to cope on their own without realising they’re unwell. Sometimes it’s a friend or family member who first notices something isn’t right.
When to seek help
If you think you or someone you care about may be experiencing depression, it’s important to speak to a GP as soon as you can. Feeling unsure is very common.
The NHS offers a short self-assessment quiz that can help indicate whether depression may be present.
If someone is worried about speaking to their GP, visit the Mental Health Foundation website for a handy guide on how to prepare for the appointment.
Self‑help
There are things you can do alongside professional support to help manage symptoms of depression.
Try mindfulness
Mindfulness is about paying attention to what’s happening right now - your thoughts, feelings and surroundings. Many people find it helps them feel calmer and more grounded. Try some of the techniques in our quick-start mindfulness sessions.
Relaxation techniques
Breathing exercises, meditation, aromatherapy or relaxation exercises can help reduce physical tension and bring back a sense of control. Try this exercise:
Keep a journal
Writing down your thoughts and how your day went can help you track mood patterns and notice what makes things better or worse.
Look after your body
- Sleep: Good sleep supports mental health. Tips are available on our families hub or you can try the Sleep Charity website.
- Eat well: Regular, balanced meals help stabilise mood and energy levels. For more information visit our eat better as a family page or visit The Association of UK Dietician’s website.
- Exercise: Even gentle activity, like walking, can boost mood. The NHS website has more advice visit the NHS website.
Tips to help someone else
Be open and non‑judgemental
Many people find it hard to open up about depression. Create a safe space where it’s okay to talk honestly and remember that recovery takes time.
Gently encourage
Support them to do things for themselves where possible, while offering help when needed. Talk together about what support works best.
Keep in touch
Depression can be isolating. Regular check‑ins, a call, text or coffee can make a real difference.
Look after yourself too
Supporting someone else can be draining. Make time for your own wellbeing so you’re able to offer support in a healthy way.
MindDoc
If you’re struggling emotionally or want to better understand your mood, MindDoc supports you with daily questions and provides regular reports summarising your symptoms and wellbeing.
TalkLife
Struggling with anxiety or depression? If life feels overwhelming, TalkLife offers peer support and a community of like‑minded people to talk to.
Calm Harm
Calm Harm is an award‑winning app for teenagers that uses evidence‑based techniques, including Dialectical Behavioural Therapy, to help manage urges to self‑harm.
Catch It
Catch It, developed by the Universities of Liverpool and Manchester, helps users understand their moods by tracking them in an ongoing diary.
Tellmi
Tellmi is a safe, anonymous app for teenagers to get advice from experts or peers on issues like mental health, self‑harm, and relationships.
Other resources and places to get help
Oscar Kilo resources for police officers and police staff
If your partner, family member or friend works in UK policing, let them know there are lots of online resources on the Oscar Kilo website. They will need an Oscar kilo account to access the majority, an OK account can be created here by anyone with a .police.uk email address.
Police mental health and wellbeing support
The resources on this page aim to directly support the mental health and wellbeing of everyone who works in policing.
Whether you're an officer, staff member or volunteer - whatever your role - there's material to support your mental health and physical health along with some bespoke toolkits for specific roles.