"Feeling down" and having depression are not the same. Sadness is a normal, passing emotion; depression is a state that lasts over time, colours almost everything and affects how you feel, think and function. Recognising it early is the first step to coming out of it.
Common signs
- Low mood most of the day, nearly every day.
- Loss of interest or pleasure in things you used to enjoy.
- Tiredness, lack of energy or a feeling of dragging yourself along.
- Changes in sleep or appetite.
- Difficulty concentrating or making decisions.
- Self-criticism, guilt or a sense of not being worth it.
You don't need all of them, or with the same intensity. If several persist for weeks, it's worth talking to someone.
It is not a lack of willpower
One of the most harmful myths is thinking depression is overcome by "trying harder" or "cheering up". It is not about willpower or weakness: it is a health condition that has treatment and that you come out of with the right support.
What helps and what doesn't
It usually does not help to isolate yourself, demand your usual performance or wait to "feel worse". It usually helps to ask for support, gradually recover small routines and activities, and work in therapy on what sustains that state so the relief lasts.
When to ask for help
If the discomfort interferes with your life or you have felt this way for weeks, it is a good time to talk to a professional. And if thoughts of not wanting to go on or of harming yourself appear, don't wait: in a situation of immediate risk call 024 (Spain's suicidal-behaviour helpline) or 112, available 24 hours.
Asking for help is not giving up: it is the bravest way to start taking care of yourself.
