The feelings of low motivation and low energy that define depression make it especially hard to take care of yourself and pull yourself out of a slump. The good news is that even small, consistent steps toward recovery can bring meaningful improvements in your symptoms sooner than you might think.
Key points
- Depression is the most commonly occurring mood disorder, affecting between 5-10% of adults in the US
- Depression saps your enjoyment in life and affects your ability to function effectively at work and at home, and impacts your relationships
- Even small improvements to your lifestyle can bring noticeable improvements in mood
- Professional help is available, and highly effective in treating depression
In this article...
Overview
Depression is the most common mood disorder, affecting an estimated 5–10% of adults in the United States. It can reduce overall life satisfaction and interfere with both work performance and relationship health. The encouraging news is that depression often responds effectively to psychotherapy, and many people experience improvement, often without needing medication.
Symptoms of depression
- Persistent low mood, sadness, or a sense of gloom lasting two weeks or more, often without a clear cause
- Loss of motivation and difficulty carrying out everyday tasks
- Fatigue or low energy, even after adequate rest
- Changes in appetite and weight, either from undereating or from unhealthy eating habits
- Diminished enjoyment or interest in activities that once felt rewarding
- Pulling away from friends, family, or social activities
Causes
The exact reasons why some people develop depression while others in similar circumstances do not are not fully understood. However, certain life experiences can increase the risk. Stressful events such as divorce, bereavement, or job loss often play a role. Major life transitions—beginning or ending a career, marriage or divorce, becoming a parent, or adjusting to an empty nest—can also trigger depression. These transitions often challenge one’s sense of identity and self-worth, and without adequate support, they can become overwhelming.
Risk factors for depression
Several factors can increase the likelihood of developing depression:
- Genetic – Having a family history of depression raises your risk.
- Environmental – Experiences such as trauma, abuse, limited coping skills, or a lack of social support can contribute.
- Biological – Certain medical conditions, imbalances in brain chemistry, or medications used to treat other health issues may play a role.
Diagnosis
An accurate diagnosis requires a thorough evaluation by a qualified healthcare provider. The type of depression matters, as treatment varies—Seasonal Affective Disorder, for example, is approached differently than postpartum depression. Similarly, depression linked to another mental health condition or caused by an underlying medical issue requires specialized care.
A qualified healthcare provider will do a thorough evaluation of your symptoms, health status, family history, and any other factors that might have contributed to your depression and will make recommendations accordingly. Sometimes, bloodwork is required to rule out any underlying health condition, like low Vitamin D, that might be causing your depression. Once medical causes have been ruled out, your doctor will likely refer you to another service provider, such as a therapist or psychologist.
Treatment
The appropriate treatment for your depression will be determined to a large extent by what’s causing your depression and how severe your symptoms are.
If your depression is caused by an underlying health condition or as a side-effect of other medication you’re taking, your doctor might adjust your medication or change it completely. For mild depression, making healthy lifestyle changes such as improving your diet, getting into a regular sleep routine, or regular exercise can help ease your symptoms. Cognitive behavioral therapy (CBT) or other types of psychotherapy can improve symptoms while building lifelong coping skills.
In cases of moderate to severe or chronic depression, we might recommend medication, at least in the short term, to help you get through a particularly difficult period.
Fortunately, depression often responds to the right treatment. Although you might feel unmotivated to ask for help, as soon as you reach out for help, you already start the process of getting better. Even small efforts on your part can create significant improvements to your symptoms. You just need to start!
Depression and other mental health challenges
Depression very often occurs together with other concerns, such as anxiety, identity distress, or body image issues. Sometimes, depression is caused by trauma or triggered by bereavement or a breakup. People with depression can be prone to problematic use of alcohol or other unhealthy coping mechanisms.
Working with your mental health professional, you can disentangle the complex web of cause and effect that often surrounds depression. Together, you can navigate through your challenges and develop strategies to help you heal from depression and create a fulfilling life.
You don’t have to face depression alone
Depression can make even small tasks feel overwhelming, but help is available—and it works. With the right support, you can regain motivation, improve your mood, and take meaningful steps toward healing.
Start today – Whether through therapy, lifestyle changes, or professional guidance, you can break free from depression. Book a free consultation to find the support that’s right for you.
References and further reading
Cuijpers, P., Karyotaki, E., Wit, L., & Ebert, D. (2020). The effects of fifteen evidence-supported therapies for adult depression: A meta-analytic review. Psychotherapy Research.
Cuijpers, P., Oud, M., Karyotaki, E., Noma, H., Quero, S., Cipriani, A., Arroll, B., & Furukawa, T. (2021). Psychologic Treatment of Depression Compared With Pharmacotherapy and Combined Treatment in Primary Care: A Network Meta-Analysis. The Annals of Family Medicine.
Pablo, G., Solmi, M., Vaquerizo-Serrano, J., Raduà, J., Passina, A., Morsillo, P., Correll, C., Borgwardt, S., Galderisi, S., Bechdolf, A., Pfennig, A., Bauer, M., Kessing, L., Amelsvoort, T., Nieman, D., Domschke, K., Krebs, M., Sand, M., Vieta, E., McGuire, P., Arango, C., Shin, J., & Fusar-Poli, P. (2021). Primary prevention of depression: An umbrella review of controlled interventions. Journal of affective disorders.
