Depression can make everyday life feel much harder. You may feel persistently sad, exhausted, numb or disconnected from things you once enjoyed. It can affect your thoughts, sleep, motivation, work and relationships.
If you are looking for help with depression, you do not need to have everything figured out before reaching out. Counselling offers space to talk about what you are experiencing and explore ways forward.
Depression is treatable. Depending on your needs, support may include counselling, psychological therapies, medical care and changes to everyday routines.
Find a counsellor for depression
What does depression feel like?
Depression feels different for different people. You might notice an ongoing heaviness or a sense that life has lost its colour. Others mainly experience irritability, low energy or emotional numbness.
Getting dressed, replying to messages or preparing a meal can feel like a significant effort. You may want to connect with people but find yourself withdrawing instead.
It is also possible to keep working, caring for others and meeting responsibilities while struggling internally. How you appear to other people does not always reflect how you feel.
Am I depressed or just feeling low?
Sadness, disappointment and exhaustion are part of life. Feeling low after a difficult experience does not automatically mean you have depression. Consider how long the changes have lasted and how much they affect your usual life.
When low mood needs attention
- Your mood feels low or flat on most days.
- You have lost interest in things you usually enjoy.
- Work, study, relationships or basic tasks feel increasingly difficult.
- Changes have continued for around two weeks or longer.
You can ask for help sooner. There is no need to wait two weeks if you are distressed, struggling to cope or worried about your safety.
You do not have to diagnose yourself. A GP can explore your symptoms, consider physical health or other contributing factors and discuss suitable care.
A webpage cannot tell you whether you have depression. If something feels different and is affecting your life, that is enough reason to start a conversation.
Signs and symptoms of depression
Feelings and thoughts
- Persistent sadness, emptiness or numbness
- Feeling hopeless, guilty or unusually self-critical
- Irritability or feeling overwhelmed
- Difficulty concentrating or making decisions
Daily life and relationships
- Losing enjoyment in hobbies or social activities
- Withdrawing from friends and family
- Finding it harder to begin or finish tasks
- Struggling to keep up with responsibilities
Sleep, energy and appetite
- Difficulty sleeping or sleeping much more
- Feeling tired or low in energy
- Changes in appetite or weight
- Feeling physically slowed down or restless
Not everyone experiences all of these signs, and some can have other explanations. Depression may also occur alongside anxiety, grief or physical illness. Professional assessment can help clarify what is happening.
Thoughts of suicide or self-harm need prompt support. See the urgent help information below if this applies to you.
What can contribute to depression?
Depression rarely has one simple cause. Personal experiences, biological factors, health and ongoing pressures can interact. Sometimes there is an obvious change or loss; sometimes there is no clear trigger.
Relationship difficulties, loneliness, financial strain, prolonged stress, trauma and physical health problems may all play a part. Sleep disruption and alcohol or other substance use can also affect mood.
You do not need a clear explanation
You might feel that you “should” be happy because parts of your life are going well. That does not make your distress less real.
You can seek help even if you cannot explain why you feel this way. Understanding the pattern can be part of the work you do with a professional.
Depression can also occur during pregnancy or after having a baby. If your mood changes at this time, speak with your GP, midwife or another member of your maternity care team.
Exploring contributing factors is about understanding your needs and finding support, rather than assigning blame.
How to cope with depression: small, practical steps
When motivation is low, a long list of advice can feel overwhelming. Choose one small step that fits your energy today. These ideas can support your wellbeing alongside professional care.
Tap or click each box to read more.
Start with one small task
Choose something that feels possible: opening the curtains, having a shower or preparing a simple snack.
Break larger tasks into smaller parts. Doing one part is still a step; you do not need to finish everything today.
Keep a gentle routine
Try to keep a reasonably regular time for waking, meals and rest. A little structure can reduce the number of decisions you need to make.
Allow flexibility on difficult days. Aim for something sustainable rather than a perfect routine.
Stay connected
Send a short message to someone you trust, or ask them to spend a little time with you.
You could say, “I’ve been having a difficult time. Could we talk or go for a short walk?” You do not have to explain everything at once.
Try manageable movement
If you can, try a brief walk, a few gentle stretches or a little time outside.
Adapt activity to your health and energy. A small amount may be a useful starting point; it is not a test of willpower or a replacement for care.
Respond gently to self-criticism
Notice when a difficult day becomes a judgement about your worth. Try describing what is happening: “My energy is low today” rather than “I’m useless.”
Consider what you would say to someone you care about in the same situation.
Ask for practical support
Someone may be able to help with meals, transport, an appointment or a task that feels unmanageable.
If alcohol or other substances are becoming a way to cope, discuss this with a health professional. You can ask for help without having a solution ready.
How depression counselling can help
Depression counselling gives you space to talk honestly, including about feelings that are difficult to explain. You and your counsellor can explore what has changed, what feels hardest and what support would be useful.
You do not need to arrive with a clear goal. Starting with “I haven’t felt like myself” is enough.
Counselling may help you:
- Understand patterns in your mood and daily life
- Explore self-critical thoughts and difficult feelings
- Make manageable plans for everyday tasks
- Work through loss, stress or relationship concerns
- Reconnect with people and activities that matter to you
- Recognise when additional professional care is needed
Ask prospective counsellors about their experience supporting people with depression and the approaches they use. Cognitive behaviour therapy (CBT), behavioural approaches and interpersonal therapy are among the psychological treatments used for depression.
The right approach depends on your symptoms, circumstances and preferences. Counselling may form one part of your care alongside support from a GP, psychologist or psychiatrist.
When to seek professional or urgent help
Speak with a GP or mental health professional if low mood or loss of interest persists, your symptoms worsen, or daily life is becoming difficult to manage. Seek help promptly if eating, sleeping or caring for yourself is becoming very difficult.
A GP can assess your overall health and discuss treatment options, including psychological support and medication where appropriate. The type and intensity of care should reflect your needs.
If you are thinking about suicide or self-harm, seek support now. Lifeline provides crisis support on 13 11 14. If you or someone else is in immediate danger, call 000 or go to the nearest emergency department.
Good Counselling is a directory and is not an emergency or crisis response service.
Find a counsellor for depression
You do not need a formal diagnosis to look for someone to talk to. Browse Good Counselling profiles to find counsellors who list depression as an area of support.
Consider their qualifications, relevant experience, approach, fees and availability. Check whether they offer online or face-to-face sessions that suit you. You can ask questions before booking to help you decide whether they feel like a suitable fit.
Find a counsellor for depression
Sources and further reading
Healthdirect Australia: Depression