憂鬱還是難過？何時該尋求協助

Feeling sad after a loss, a setback or a hard week is part of being human. Sadness usually eases with time, rest and support. Depression is different. It tends to hang on, drain your energy and colour how you see yourself and the future.

Knowing the difference between sadness and depression can help you decide when to wait it out and when to reach out. This guide explains the signs, the treatments that help and where to start.

Sadness and depression: how they differ

Sadness is an emotion. It usually has a clear cause, such as a breakup, a death or a disappointment. It may come in waves, and between the waves you can still laugh, enjoy food or feel close to people.

Depression is a mental health condition. Healthdirect explains that people with depression experience low feelings more intensely and for longer. If the signs last for 2 weeks or more, it is time to get some help.

Depression is common. The 澳洲統計局 found that 7.5% of Australians aged 16 to 85 had an affective (mood) disorder in the previous 12 months, with depressive episodes the most common.

Depression is not a personal weakness, and it is not something you can simply snap out of. It is a health condition that deserves the same care as any other. Many different things can contribute, including stressful life events, family history, physical illness, personality and loneliness.

本文僅提供一般性資訊。請就您的個人情況諮詢合格的醫療專業人員。.

Signs that it may be depression

Beyond Blue and Healthdirect describe a range of signs. You do not need to have all of them.

Feelings

• sad, empty, numb or teary much of the time
• irritable, frustrated or overwhelmed
• guilty, worthless or hopeless

Thoughts

• I am a failure, or it is my fault
• nothing good ever happens to me
• people would be better off without me
• trouble concentrating, remembering or making decisions

Behaviour and body

• pulling away from friends and family
• no longer doing things you used to enjoy
• struggling to get through work, study or household tasks
• sleeping much more or much less than usual
• changes in appetite or weight
• feeling tired all the time, or slowed down

Depression can look different from person to person. Some people feel mostly flat or irritable rather than sad. Others notice physical symptoms first, such as tiredness, aches or poor sleep.

Is it grief, burnout or something else?

Grief after a death or other loss can look a lot like depression. In grief, the pain usually centres on the loss and comes in waves, and self-worth often stays intact. Our article on understanding grief and loss explains more. Grief and depression can also happen together.

Burnout from long-term work stress shares many features with depression, such as exhaustion and low motivation. If low mood spreads to most areas of life, it is worth checking for depression.

Some medical conditions and medicines can cause low mood, including thyroid problems, low iron and some hormonal changes. Depression can also occur during pregnancy or after having a baby. A GP can help rule out physical causes.

If you have had periods of unusually high energy, little need for sleep or racing thoughts, mention this to your doctor. It can change which treatments are recommended.

Treatments that help

Depression is treatable, and most people improve with the right support. Beyond Blue notes that depression is unlikely to go away on its own, so it is worth acting early.

Psychological therapy

Talking therapies such as cognitive behaviour therapy (CBT) help you notice and change unhelpful thinking patterns and slowly rebuild activities that give you energy and meaning. Other approaches, such as interpersonal therapy, focus on relationships and life changes.

A 2021 network meta-analysis of 81 trials found that people who started with psychotherapy, alone or combined with medication, were more likely to stay well over the following year than those who started with medication alone.

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Antidepressant medicines can help, especially for moderate to severe depression. Your GP or psychiatrist can explain the options, possible side effects and how long treatment may take. Do not stop medication suddenly without medical advice.

Everyday steps

• Keep a simple routine, even on hard days.
• Plan small, doable activities that used to bring enjoyment or a sense of achievement.
• Move your body, even a short walk.
• Limit alcohol and other drugs, which can worsen mood.
• Tell one trusted person how you are really going.

Waiting until you feel motivated often does not work with depression, because low motivation is one of the symptoms. Many therapists use an approach called behavioural activation. You schedule small activities first, and mood often follows. Start smaller than you think you need to, and count any step as progress.

When to reach out

Reach out to a GP, psychologist or counsellor if:

• low mood or loss of interest has lasted 2 weeks or more
• you are struggling to work, study, parent or look after yourself
• people close to you are worried about you
• you are using alcohol or other drugs to cope

What happens at a first session

A psychologist or counsellor will ask about your mood, sleep, energy, relationships, work or study, and what you would like to change. They will also ask about safety, which is a routine part of care. By the end of the first session or two, you should have a shared understanding of what is going on and a plan for next steps.

Your GP is a good first step. They can check your physical health, talk about treatment and, if you are eligible, prepare a Mental Health Treatment Plan for Medicare rebates on psychology sessions.

Get help now if you are not safe

If you are having thoughts of suicide or self-harm, you do not have to wait. If you are in danger, call 000. For 24-hour crisis support call Lifeline on 13 11 14. You can also call the Suicide Call Back Service on 1300 659 467, any time of day or night.

Invictus Health 能提供哪些協助

Our psychologists and counsellors provide depression counselling in person at our Preston clinic in Melbourne or by telehealth across Australia. You can book directly, without a referral.

If you would like to use Medicare, our guide to how a Mental Health Treatment Plan works explains the steps. Check with us about which practitioners and fees apply, or see our fees and rebates page.