home > help > depression and suicide

Depression and Suicide

If you are feeling suicidal and need immediate help, please click here.

Depression occurs in about 10% of the population at any one time, most commonly in association with anxiety. Estimates of lifetime prevalence vary from 1 in 6 to 1 in 4 [1]. It affects everyone from top CEOs and rock stars to blue collar workers and students. Depression isn't limited by age, location, or economic status - it can affect anyone.

For people with a dental phobia, the combination of dental fears and depression can feel overwhelming. You are not alone and you are not unusual! Both depression and dental phobias are very common. If your depression is due mainly to dental phobia, you may find it disappears once you have tackled the phobia. Also, 4 out of 5 people who experience depression recover without treatment within 2 years (though therapy or treatment can help prevent relapses and make the duration shorter). Even if you don't fully recover - many people very successfully live life with depression and depression need not stop you from doing things that are fulfilling and meaningful. It can also be an opportunity for personal growth. It's not something to be feared - accepting it and developing strategies to live with it are important and can be very empowering.

Am I Depressed?

The following are some of the signs that you may be depressed:

Inability to sleep or sleeping too much
Loss of interest in things that used to excite you
The desire to isolate from other people
Sudden loss or increase in appetite
Overwhelming and persistent feelings of guilt, sorrow, worthlessness and/or self-loathing
Feeling tired or fatigued almost every day
Persistent feelings of hopelessness
Persistent thoughts of self-harm
Recurrent or frequent thoughts of death and/or suicide (whether specific and planned or non-specific) and/or suicide attempts
Difficulty concentrating or making decisions

Remember that these are only some of the symptoms of depression. If you have other reason to believe that you may be depressed, we encourage you to get in touch with your doctor or physician.

I think I am depressed. Now what?

There are several steps you can take:

Self-Help

Confiding in friends or significant others about how you feel is a great first step. Having someone who supports you can ease the burden of depression tremendously. Who knows, you may be able to someday repay the favour!

If you do not have anyone you can confide in, the internet can also be a good place to get social support (for example, the Mental Health Forum). Make sure that the internet community or communities you choose make you feel welcome and safe, and protect your identity by using a fake name.

Exercise has been shown to help alleviate symptoms of depression. If possible and if it's safe for you to do so (from a health perspective), aim for half an hour's exercise a day (e.g. fast walking, jogging, cycling, gym, swimming, or anything you might enjoy). A beginners' yoga class can be very relaxing and can also be done if you are unable to do more vigorous sports. You can find more information in the booklet Up and Running - How Exercise can Help Beat Depression by the Mental Health Foundation.

Professional Help

If you are experiencing signs of depression on an ongoing basis, contact your doctor. Depression can be due to various physical causes, for example an underactive thyroid, low blood sugar, celiac disease, or sleep apnea. If you don't know what is causing you to feel depressed, your doctor can check if there is a medical reason.

Depending on your symptoms, the severity of the depression and the circumstances (external causes or sad feelings that come "out of the blue"), your doctor may suggest some form of talking therapy, antidepressant tablets, or both.

Some people don't like the idea of medication, some don't like the idea of psychotherapy. So, there is obviously a degree of personal choice.

Talking therapies include:

Cognitive Behavioural Therapy (CBT): This can help you deal with negative thoughts and behaviours which are often a feature of depression.
Psychotherapy/Counselling: Talking freely about your feelings to someone who is non-judgmental can be very helpful.
Mindfulness/Acceptance and Commitment Therapy (ACT): ACT emphasizes identifying what is important to us and living our lives in accordance with our values. ACT is a relatively new form of therapy and not widely available. However, the principles behind it have been adopted by many psychotherapists, who integrate them into their practice. A central component of ACT is mindfulness, which is also used in Yoga and some forms of meditation. Mindfulness is the practice of simply being aware of thoughts and emotions, rather than getting caught up in them or analyzing their meaning. Read more about mindfulness-based cognitive therapy here.

The following links may help make it easier for you to talk to your doctor:

Talking to your Doctor about Depression - discusses depression from your doctor's point of view. Did you know that depression is one of the most common reasons people see their doctor? In fact, most doctors treat at least one case of depression every day. This link provides an overview of how your doctor can help you to feel better.
Questions to Ask Your Doctor - provides a list of questions to ask your doctor.

If your doctor is not as helpful as you would like, or his ideas are at odds with your own outlook and philosophy (and s/he's not open to discussion), find another doctor!

If you are in the UK, you can go to your local Mind office. They may be able to provide support directly or at least steer you in the right direction.

You may also want to check out this link on finding the right therapist.

Where can I look for further information on depression on the internet?

You may find some of the following resources on depression to be helpful:

The Royal College of Psychiatrists (UK) Leaflet on Depression - this leaflet describes what it feels like to be depressed, how you can help yourself, how to help someone else who is depressed, and what help you can get from professionals. It also provides a range of links to organisations which can help you in the UK.
Depression and Bipolar Support Alliance - This site provides a range of solid information specifically focused on these two mood disorders.
All About Depression - General coverage of depression issues.
The Depression Center - An interactive website dedicated to helping those who suffer from Major Depressive Disorder. Features "The Depression Diary" (a software application that helps track your mood) and a professionally moderated online support group.
MoodGYM - Excellent (and free) web-based programme of CBT addressing depression and anxiety. Heavy use of Flash means it will be more accessible to those on higher-speed connections.

I am thinking about harming myself or taking my life

Thoughts of suicide or imagining suicide don't necessarily mean that you want to die. Sometimes it's just a question of considering all the options. We often weigh up a lot of different factors in making decisions but that doesn't mean that we would act upon some of them. For example, if we are in debt we would consider taking advice, buying a lottery ticket, running away, facing up to the problem. Running away and buying a lottery ticket aren't good options but we'd still probably think of them.

Although things seem bleak, there will be a way through. Hotlines are available all over the world and are staffed with people who want to talk to you - people who care. The people staffing the hot lines understand what you are going through and they will not judge you. Whether you feel like you just need someone to talk to or you are in danger of harming yourself, the hot lines and resources below can provide help and support:

UK and Ireland

Samaritans - a hotline available to residents of the UK and Ireland. Call 08457 909090 in the UK, 1850 609090 in the Rebublic of Ireland or email mailto:jo@samaritans.org
In England and Wales, you can phone NHS Direct and NHS Direct Wales on 0845 4647 for any concerns that you have about your health that are not an emergency. In Scotland, call NHS 24 on 08454 242424. These are 24-hour services
If your life is in danger, go to your local accident and emergency department or call 999

US

National Suicide Prevention Lifeline - hot line service for residents of the US. Call 1-800-273-TALK (8255)
Look for "Crisis Prevention Centers" or "Suicide Prevention Centers" in your yellow pages
If your life is in danger, visit an emergency room or call 911

Canada

Centre for Suicide Prevention - Click on a province for a listing of crisis centers in your area
Look for "Crisis Prevention Centers" or "Suicide Prevention Centers" in your yellow pages
If your life is in danger, visit an emergency room or call 911

Australia

Lifeline - Offers 24-hour telephone counselling - you can call Lifeline from most parts of the country for the cost of a local call on 131 114
If your life is in danger, visit an emergency department or call 000 (112 on cell phone)

New Zealand

Lifeline New Zealand - Offers free 24-hour telephone counselling on 0800 543 354. Email counselling is also available, but it may take 3 days or longer for replies.
If your life is in danger, visit an emergency department or call 111

International

Befrienders Worldwide - An affiliate of the Samaritans. Provides resources and hot lines around the world.
If your life is in danger, visit your local hospital or call emergency services

Book recommendations:

Mind Over Mood: Change How You Feel by Changing the Way You Think by Dennis Greenberger, Christine Padesky

Undoing Depression by Richard O'Connor

The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness by J. Mark G. Williams, John D. Teasdale, Zindel V. Segal, Jon Kabat-Zinn

The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free From Anxiety, Phobias, and Worry by John P. Forsyth, Georg H. Eifert

You can look at reviews of these books by clicking on the Self-Help section link on our UK and US Amazon Book Store!

Other resources which might be of help:

Depression Alliance (UK) - This UK-based charity offers a wealth of information as well as a supportive pen pal service.
Relate (UK) - Relate is the leading UK organization for relationship counselling. If you are depressed because of relationship problems
Victim Support (UK) - Victim Support is the independent charity which helps people cope with the effects of crime. They provide free and confidential support and information to help you deal with your experience.