Understanding Depression

Everyone feels low sometimes. But depression is more than just a bad week or a stressful period—it’s a heavy, persistent state that can affect how you feel, think, sleep, eat, and relate to the world. It can make even the simplest things—getting out of bed, answering a message, going outside—feel overwhelming.

If this sounds familiar, you’re not alone. And you’re not weak. Depression is common, treatable, and nothing to be ashamed of.

Whether you’re just beginning to wonder if what you’re feeling might be depression, or you’ve been living with it for a while, this post offers some clarity—and hope.

What Does Depression Feel Like?

Depression can look and feel different for everyone, but some of the most common symptoms include:

• A deep sense of sadness, emptiness, or numbness

• Loss of interest or pleasure in things you used to enjoy

• Difficulty concentrating, thinking clearly, or making decisions

• Low energy or constant fatigue

• Sleep changes—either too much or too little

• Appetite changes—eating more or less than usual

• Feelings of worthlessness, hopelessness, or guilt

• Wanting to withdraw from others

• Thoughts that life isn’t worth living

It’s not just a “mood”—depression affects your entire system, from energy levels to memory, motivation, and physical health.

Why Does Depression Happen?

There’s no single cause of depression. It often arises from a combination of factors, including:

• Life stress or trauma (e.g. loss, burnout, relationship breakdowns)

• Loneliness or lack of meaningful connection

• Chronic stress or pressure to “keep it together”

• Past emotional neglect or early adversity

• Biological factors like genetics or hormonal shifts

• Ongoing health conditions

Sometimes, depression emerges with no clear external reason. This can feel confusing—but it doesn’t make it any less real or valid.

You Don’t Have to Just “Push Through It”

One of the hardest parts of depression is the inner voice that says you should be trying harder, or that you’re somehow failing. But depression isn’t about willpower. It’s an illness that affects your ability to function—not a reflection of who you are.

The most effective way to move forward isn’t to push through—it’s to reach out, get support, and gently begin to understand what’s happening beneath the surface.

How Therapy Can Help with Depression

Two of the most effective and widely studied treatments for depression are:

Cognitive Behavioural Therapy (CBT)

CBT helps you identify and shift the patterns of thinking and behaviour that contribute to depression.

It works by:

• Noticing unhelpful thought habits (like all-or-nothing thinking, self-blame, or hopeless predictions)

• Challenging and reframing these thoughts in realistic, compassionate ways

• Reintroducing small, meaningful activities (called behavioural activation) to help restore motivation and connection

• Building coping tools to manage setbacks and prevent relapse

A 2013 meta-analysis in Psychological Bulletin found CBT to be as effective as antidepressant medication for many people with moderate to severe depression—and more protective against relapse over time.

Acceptance and Commitment Therapy (ACT)

ACT is a newer, evidence-based therapy that focuses less on “fixing” thoughts and more on changing your relationship with them.

It helps you:

• Accept difficult feelings and thoughts without letting them define you

• Clarify what truly matters to you, even during depression

• Take small, value-driven actions—even when you don’t feel motivated

• Build self-compassion and psychological flexibility

A 2020 review in Cognitive and Behavioral Practice showed ACT to be effective for depression, especially in cases involving chronic low mood, avoidance, or self-criticism.

Where CBT works on changing unhelpful thought patterns, ACT focuses on making room for them—and choosing how to live in the presence of discomfort.

What Therapy Looks Like

Depression therapy isn’t about quick fixes or forced positivity. It’s about creating a space where you can:

• Be honest without judgment

• Slow down and notice what’s really happening beneath the surface

• Learn practical strategies that fit your pace and your life

• Reconnect with yourself and what matters to you

Therapy is most helpful when it’s flexible, collaborative, and responsive to the ups and downs of your experience.

You’re Not Alone, and You’re Not Broken

Depression tells you that you’re failing, but the truth is: you’re trying—hard. Every day. And that matters.

Recovery doesn’t mean feeling happy all the time. It means learning how to live alongside your feelings, gradually building back meaning, energy, and connection.

Further Reading & References

Cuijpers, P. et al. (2013). Psychological Bulletin, 139(3), 665–706. [Meta-analysis: CBT for depression]

Zettle, R. & Hayes, S. C. (2007). ACT and depression: Theory, research, and practice

A-Tjak, J. G. L. et al. (2015). World Psychiatry, 14(3), 282–288. [Meta-analysis of ACT effectiveness]

NICE Guidelines (UK): Depression in adults – psychological therapies recommended for treatment