Depression can affect mood, energy, relationships and the ordinary tasks of a day. If you are finding things difficult, you deserve support without having to prove that you feel bad enough. Use this page to prepare a conversation, rather than to diagnose yourself from a checklist.
On this page
1. Get urgent support when needed
If you are thinking about suicide or harming yourself, seek help now. In the United States, call or text 988, or visit the 988 Suicide & Crisis Lifeline. Elsewhere, contact your local crisis service. If there is immediate danger or you cannot keep yourself safe, call your local emergency number or go to an emergency department. In the US, call 911.
2. Notice changes in everyday life
Depression can involve persistent sadness, emptiness or irritability, or losing interest in things you usually enjoy. Sleep, appetite, concentration and energy may change. Some people experience hopelessness, guilt or thoughts of death. Experiences vary; recognising a few symptoms does not establish a diagnosis.
Consider what has become harder: getting washed, preparing food, replying to people, working or caring for others. A concrete example can communicate more than a label. “I have stopped answering messages and I am missing meals” gives someone a starting point for understanding what you need.
3. Talk with a healthcare professional
A healthcare professional can assess symptoms and consider other possible causes. Treatment may involve talking therapy, medication or both, according to your needs and preferences. The National Institute of Mental Health depression guide explains assessment and treatment options.
Persistent low mood for around two weeks is a reason to seek help, but you can ask sooner if you are struggling. Do not wait for a time threshold when symptoms are severe or safety is a concern. The NHS low-mood and depression resource outlines when to contact a doctor.
Before an appointment, write down when changes began, their effect on daily life, medicines you take and the questions you most want to ask. If explaining feels difficult, you can read from the note or ask a trusted person to help arrange the appointment.
4. Choose a smaller next step
Daily support can sit alongside professional care. Regular meals, a manageable sleep routine, movement that suits you and contact with someone you trust may help. Start with something within reach rather than a complete lifestyle overhaul.
For example, “make lunch” might become “ask someone to bring a sandwich.” “Reconnect with everyone” might become one message asking for a short call. These are options, not obligations. If even a small task is too much, that is useful information to share when asking for support.
You do not have to force gratitude, optimism or a cheerful explanation. For a related reflection, read When You Feel Defeated: Pause, Reassess and Find Support.
5. Offer specific support to someone else
Ask what would be useful and offer a clear choice: help booking an appointment, company while making a call or bringing a meal. Leave room for an answer different from the one you expected. A quiet check-in can be more manageable than advice about everything that should change.
Find more reading in the wellbeing topic guide.