Depression is on the rise. According to the ONS, around 1 in 5 people experienced some form of depression in early 2021 – an increase since November 2020 and more than double pre-Covid pandemic levels. Adding to the fast pace of our everyday lives, the pandemic and the subsequent cost of living rise have contributed to mental health issues, leaving some people struggling to cope.

The problem many of us face is that we feel we’re being judged when we admit to suffering from depression and that it’s a sign of weakness. The first thing we must do is to accept it and acknowledge it; much like physical illness, mental health problems are beyond our control.

What are the common symptoms of depression?

Symptoms range from psychological to physical. Depression can be all-consuming, with sufferers finding themselves with a continuous low mood, low self-esteem and feeling tearful and/or irritable. You could feel hopeless and unable to summon up the motivation to do anything. You could find it difficult to make decisions and find concentrating harder than normal.

Your appetite might change, commonly leading to weight loss. Conversely, you might find yourself turning to food as a comfort. A lack of energy, unexplained aches, and lack of libido are also common.

That sounds like me, but I feel better in summer

If this is the case for you, you could be suffering from Seasonal Affective Disorder (SAD). It’s easy to dismiss issues like these when they disappear in spring and summer, but SAD can have a debilitating effect on everyday life and should be treated seriously.

The symptoms of SAD are similar; patients experience changes in mood, sleep patterns and energy. Sufferers struggle with feelings of hopelessness and lack of self-worth.

A cause hasn’t been scientifically proven, but it’s thought that less sunlight has an effect on melatonin production, making you feel lethargic. It also impacts serotonin levels, which can play havoc with your mood and appetite.

How can I handle the symptoms of depression?

We tend to know the most common treatments: medication and counselling. If you think that you might be suffering with a form of depression, it’s crucial to seek medical help as soon as possible. Your GP can take a full history and advise you on the services available and the best routes for you.

However, there are also lifestyle changes you can make by yourself to try to alleviate the symptoms.

Look at your diet

A lack of energy and interest in everyday life can lead to apathy when it comes to your diet but improving this can have a beneficial effect. Getting enough protein and eating slow-release energy foods such as pasta can stabilise your blood sugar levels and improve your mood.

We’ve been trained to think that fats are bad for us, but the body needs a good supply of unsaturated fats to keep the brain healthy. A balanced diet, along with staying hydrated, can make a big difference to your state of mind.

 Stay active

Cold weather makes us all want to hibernate indoors, but this exacerbates the symptoms of depression. Even if you’re not a gym person, there are lots of other options for getting some valuable exercise. Go for a walk, a swim, or try a home workout. Exercise releases endorphins in the body – a chemical which can give your mood a much-needed boost.

It can feel very difficult to break the cycle when your energy levels are low, but you’d be surprised how much better you might feel after some light activity. The NHS recommends 150 minutes of exercise per week which may sound unachievable to start with, but remember that every journey starts with a single step.

Sleep

Getting good-quality sleep is just as important for health as diet and exercise. Sleep enables our bodies to heal, repair broken connections and restore energy. Someone suffering from depression may struggle to fall asleep or stay asleep but there are things you can do to try to improve it.

Research has shown that the blue light emitted from screens mimics natural sunlight, restricting the production of melatonin and disrupting our sleep cycles. The Environmental Health Trust recommends removing all screens from the bedroom and using battery powered alarm clocks, as well as keeping the bedroom dark and refraining from using screens at least an hour before bedtime.

Most importantly, remember that mental health illnesses are much like physical illnesses. None of us have control over them and should be judged for trying to cope with illness, mental or physical. Be kind to yourself and look after your health as best you can.