Depression

Depression can affect your mood, energy, sleep, motivation, and daily functioning. It is real, common, and treatable. Support, structure, and encouragement are really helpfull.

Try now

- Ground your body (1 minute): Put both feet on the floor. Name 5 things you can see, 4 things you can feel, 3 things you can hear. This helps your brain slow down. - Use your breath (30 seconds)  Breathe in through your nose for 4, out through your mouth for 6. Do this 3 times. - Change position:  Stand up, stretch your arms, or walk to another room. A small movement can shift heavy feelings - Name the feeling: Say (out loud or in your head): “Right now I feel ___.” Naming a feeling can already make it feel less overwhelming. - One small comfort: Do one comforting thing now: drink water, hold something soft, step outside, or listen to one song. - Reach out: Send a short message like: “Can you sit with me for a bit?” You don’t need to explain everything.

How do you recognize it?

(This is different for everyone)
Super common
- Low mood or sadness
- Difficulty enjoying activities
- Tiredness or low energy
- Trouble concentrating

Common
- Changes in appetite or weight
- Sleeping too much or too little
- Irritability or frustration
- Reduced motivation

Sometimes
- Feelings of worthlessness
- Thoughts of death
- Withdrawal from friends or family
- Physical complaints like stomachache or headache

When to go to the doctor?

- You lose interest in activities they usually enjoy. - You have long‑lasting changes in mood, sleep, appetite, or school performance. - You feel hopelessness or feel like you don’t want to live. - Depression symptoms interfere with school, friendships, or home life.

This a a contribution of: PSI-Skuchami & SafePlace4.me

Tips

- Talk openly: express feelings where you don’t feel judgment. - Create routine: A stable daily structure helps reduce feelings of stress. - Break tasks into small steps: Small wins increase confidence. - Stay connected: Support from family, friends, or community activities helps recovery.

Exercises

- Activity scheduling: Write down one enjoyable or calming activity to do each day. - Gratitude list: List 1–3 good things daily (small things count). - Goal setting: Define clear, achievable goals for the week. - Positive self-talk: Encourage repeating simple supportive phrases like “I can handle this” or “I’m doing my best today.”