Depression is often described as feeling low for a sustained period of time, but for many people it can feel much more complex than that. It is not just “feeling sad”. You might notice a persistent heaviness, emptiness, or disconnection from life, where things that once mattered or brought enjoyment no longer seem to make any difference. Even when part of you recognises that things should feel manageable, another part may feel stuck in exhaustion, hopelessness or numbness.
It can also affect your body as much as your mind. You might feel constantly tired, sleep more or less than usual, notice changes in appetite, or feel physically slowed down or tense. Everyday tasks such as cooking, working, or replying to messages can start to feel overwhelming. This is not a reflection of your effort or character; it is often the nervous system and emotional world becoming overloaded and needing support.
What depression can feel like for you
You may notice experiences such as:
- a persistent low mood or emotional numbness
- losing interest or pleasure in things you used to enjoy (anhedonia)
- low self-esteem or self-critical thoughts
- withdrawal from others or difficulty connecting
- changes in sleep, appetite, or energy
- difficulty concentrating or making decisions
- thoughts of hopelessness or, in some cases, suicidal thoughts
These experiences can come and go, or feel constant. For some people they are linked to life events, while for others there may not be a clear or obvious cause. Both experiences are valid.
Different forms depression can take
Depression does not look the same for everyone. It can appear in different patterns, such as:
- seasonal changes in mood (often called seasonal affective disorder, or SAD)
- long-term, persistent low mood (sometimes called dysthymia or persistent depressive disorder)
- depression during or after pregnancy (prenatal or postnatal depression)
- depression linked with cycles of high and low mood (such as bipolar disorder)
- depression linked to hormonal changes, such as premenstrual dysphoric disorder (PMDD)
- major depressive episodes, which may be more intense and disabling
Understanding this can be helpful because it reduces the idea that there is only one “type” of depression or one way it should look.
Why depression can develop
Depression is usually not caused by one single thing. It often develops through a combination of emotional, relational, physical and environmental factors. You may recognise some of these in your own life:
- prolonged stress or overwhelm
- isolation or disconnection from others
- difficult or traumatic life experiences
- poor sleep or disrupted routines
- financial pressure or uncertainty
- changes such as bereavement, birth, illness, or separation
- low levels of support or feeling emotionally alone
- changes in physical health or energy
There may also be biological or genetic influences, such as physical health conditions. Sometimes people search for a single clear explanation, but depression is often more like a build-up over time, rather than one identifiable moment.
A note on statistics (why this matters, but doesn’t define you)
Depression is widely recognised as one of the most common mental health difficulties worldwide. The World Health Organization (WHO) estimates that it affects around 5% of adults globally and is a leading cause of disability. In Spain, national health data suggests that a significant proportion of the population experiences mental health difficulties at some point in their lives, and rates increased further following the Covid-19 pandemic, with studies reporting rises of around 25% in anxiety and depression symptoms across Europe. These figures highlight something important: depression is not rare or unusual, and many people will go through periods of it at different points in their lives. However, statistics can never fully capture what it feels like for you as an individual.
How support and therapy can help
There are different ways of working with depression, and what helps can vary from person to person. Often, support focuses on gently reconnecting you with yourself, your emotions, and the parts of life that feel meaningful again, at a pace that feels manageable.
Talking therapies can offer a space to explore what is happening internally, without judgement. Approaches such as Cognitive Behavioural Therapy (CBT), interpersonal therapy, psychodynamic therapy, humanistic integrative therapy, and mindfulness-based approaches may be used depending on your needs. Medication may also be offered in some cases, either alone or alongside therapy, to help reduce the intensity of symptoms so that other forms of support become more accessible.
Some people also find meaning in their experience over time. As counsellor Richard Worsley suggests, depression can sometimes reflect an internal tension between who we are and how we have learned to survive in the world. In this sense, therapy is not about “fixing” you, but about understanding yourself more deeply and finding ways to live that feel more aligned and sustainable.
What you can do alongside support
When depression is present, even small steps can feel significant. You might find it helpful to:
- stay gently connected with others, even in small ways
- move your body in ways that feel possible (even short walks count)
- try to maintain some structure or routine in your day
- eat and sleep as regularly as you can, without pressure for perfection
- notice avoidance patterns without judgement, and take very small steps back into life when possible
- limit alcohol or substances that may intensify low mood
- reach out for professional support if things feel difficult to manage alone
These are not “quick fixes”, but small supports that can help stabilise your system over time.
Final reflection
Depression can feel isolating, but it is something many people experience and recover from with the right support. It does not define who you are. Often, the process of healing involves understanding what your mind and body are trying to communicate, and learning ways to respond with more care and support rather than self-criticism.
If you are struggling, reaching out for help can be an important first step.
Sources:
Armitage, S-A. (2023). Working with Clients with Depression [lecture]. Counsellor CPD. Counselling Tutor.
World Health Organization (WHO). (2021). Depression and Other Common Mental Disorders: Global Health Estimates.
NHS. Self-help: cope with depression. https://www.nhs.uk/mental-health/self-help/tips-and-support/cope-with-depression/
Harvard Health Publishing. (2020). Understanding Depression and its Types.
Mind. (2019). Types of depression. https://www.mind.org.uk/information-support/types-of-mental-health-problems/depression/about-depression/
Observatorio Social Fundación “la Caixa”. Soledad y aislamiento social en España. https://elobservatoriosocial.fundacionlacaixa.org/es/-/soledad-personas-mayores
European Commission / European mental health reporting (2020–2022). Mental health impact following COVID-19 pandemic (anxiety and depression increase estimates).