Let’s talk about Depression

Everyone feels sad or low sometimes, but depression is more than just feeling down. It's a serious mental health issue where feelings of sadness, emptiness, or low mood last for weeks, months, or even years.

A person may be depressed if they experience either (or both) of the following for more than two weeks:

  • Feeling sad, empty, or low most of the day, nearly every day.

  • Losing interest or pleasure in almost all activities, even ones they usually enjoy.

To diagnose depression, a psychologist looks for specific symptoms that affect daily life, including changes in appetite and sleep, lethargy, worry, and negative thinking patterns.

Additionally, five or more of the following symptoms must be present most days for at least two weeks:

  • Significant weight loss/gain or change in appetite.

  • Insomnia (trouble sleeping) or hypersomnia (sleeping too much).

  • Agitation or slowing down physically.

  • Fatigue or loss of energy.

  • Feelings of worthlessness or excessive guilt.

  • Trouble concentrating or making decisions.

  • Frequent thoughts of death or suicide.

These symptoms can be assessed through self-reports, reports from others, and observations by a psychologist.

Tips to improve mood

  • We often say negative things to ourselves when we’re upset, like “I’m hopeless” or “Why bother?” This negative self-talk can make us feel worse. Instead, try to use positive, encouraging self-talk, like “This is tough, but it will pass” or “I am always worthy, no matter what.”

  • When we're upset, we can see things as worse than they are. Try to take a step back and ask yourself:

    >Am I assuming the worst will happen without knowing the outcome?

    >Is the outcome certain, possible, or unlikely?

    >If the worst happens, what could I do?

    Thinking about how you would cope can help put things in perspective.

  • Make a list of things you enjoy, like light exercise, reading, or listening to music. Also, list important tasks that give you a sense of achievement, like chores or work tasks. Schedule time each day for activities from both lists. Set realistic goals and work towards them.

  • Regularly practice relaxation, meditation, or mindfulness to help your body stay calm. Mindfulness, in particular, helps people respond to difficult emotions without being overwhelmed.

  • Exercise, diet, and other healthy behaviors can support recovery from depression. Make sure to:

    +Eat well.
    +Exercise regularly.
    +Avoid using alcohol, tobacco, and other drugs to cope.

Seeking Help

Visit your GP

A check-up with your GP is important to rule out any underlying health issues. They can also provide advice and medication if needed.

Seeing a Psychologist

If you think you might be depressed, a psychologist can help. They are trained to diagnose and treat mental health issues like depression and can help you identify and address factors contributing to your mood.

If you or someone you know is struggling with mental health, it’s important to seek help. With the right treatment and support, individuals can manage their symptoms and lead fulfilling lives. Reach out to mental health professionals, your GP, or our organisation for more information and support. We are here to support the Tamil community in discussing mental health openly and finding the tools to help and support each other.

Remember you are not alone.

Share this resource with your friends and family and help raise awareness about mental health in the Tamil community. Together, we can create a community where everyone feels comfortable talking about mental health.