There are many reasons why someone may feel depressed. It could be an upsetting life event, such as illness, bullying, abuse, parental separation or bereavement. Or you may not even know the cause of why you’re feeling down, there may not be an obvious reason. But it’s really important to realise that it’s not your fault. Depression can affect how you feel, think and behave. But we are always here to support you. 

There is no right or wrong way to experience depression. Feelings of low mood can affect us in very different ways. For example, one person might feel tired and lethargic, while another may suffer from aches and pains. If you’re worried about your mental health, it is important to get help. We’re always here to listen if you need to talk. Some signs of depression include:  

• not enjoying things that you used to 

• tiredness or low energy, even when you have had a good night’s sleep 

• having problems sleeping 

• feeling worthless, hopeless or guilty all the time 

• changes in how much you’re eating 

• feeling sad, hopeless or anxious most of the time 

• aches or pains that have no obvious cause 

• self-harming or having suicidal thoughts 

• not wanting to see people or go out 

• feeling anxious or panicky 

• being irritable 

• feeling angry or frustrated 

• finding it hard to concentrate 

It’s always good to talk. It can be scary to expose your vulnerabilities to others, but it is the best way to get help with depression.  

If you’re finding it difficult to untangle your feelings, maybe write them down. This action can help to provide clarity and prevent panic and spiralling thoughts. It can also illuminate any questions you might have about the best course of action to take.  

Talking to someone you trust can help you feel less alone and may give you the confidence to ask for more formal help if you feel that you need it.  

Try to plan a time to talk when you won’t be disturbed and plan what you would like to say. You have control over how much you want to tell someone, you don’t have to say everything if you don’t want to.  

Remember there is always a member of the Childline team available to talk at any time of day.  

If you’re worried about feeling overwhelmed in the future, it can help to make a plan of where you can get support and how to cope. 

If you feel you’re in danger of self-harming or suicidal ideation, please do tell an adult you trust, talk to a Childline counsellor or call 999.  

• Write down how you feel – this can help you to spot patterns and understand your feelings. It can also remind you of things to be proud of 

• Give your self-esteem a boost – no matter how low you feel, try to remember one thing that you like about yourself  

• Look after yourself physically. Eating healthily and doing exercise can really help. Try not to eat a lot of processed food like crisps, chocolate and ready meals. And don’t drink too much coffee. Instead, choose fresh fruit and vegetables and drink plenty of water 

• Taking the time to notice when things go well, and realising when you’re being too hard on yourself, can help you to think more positively 

• Whenever something happens and you have a negative thought about yourself, ask yourself whether you’ve done anything wrong. Even if you think you have done something wrong, try thinking about what you’d like to do differently next time 

• Talk to an adult you trust – Talking about your problems to someone means they can help you see things differently. They can give you new ideas about how to cope, or help you change things in your life that worry you