Everyone feels sad, upset, or low from time to time. Depression is more than simply having a bad day. It is a mental health condition that can affect how a person feels, thinks, and behaves over a longer period of time. Depression can make everyday activities feel more difficult and may affect school, friendships, hobbies, and family life.

Depression is common, and with the right support, people can recover and feel better.

Common Symptoms of Depression

Depression can affect people differently. Some symptoms may be mild, while others can have a significant impact on daily life.

Emotional Symptoms

  • Feeling sad, low, or upset most of the time
  • Feeling empty, numb, or hopeless
  • Losing interest in activities that were once enjoyable
  • Feeling tearful more often than usual
  • Feeling more irritable or frustrated

Thinking Symptoms

  • Finding it difficult to concentrate
  • Struggling to make decisions
  • Negative thoughts about yourself
  • Feeling worthless or guilty
  • Thinking that things will never improve

Physical Symptoms

  • Feeling tired or lacking energy
  • Sleeping too much or not being able to sleep
  • Changes in appetite
  • Frequent headaches or stomach aches
  • Moving or speaking more slowly than usual

Behavioural Symptoms

  • Withdrawing from friends and family
  • Avoiding social situations
  • Spending more time alone
  • Finding schoolwork difficult to manage
  • Losing motivation for hobbies, clubs, or activities

Simple Ways to Manage Symptoms of Depression

If you are experiencing symptoms of depression, it is important to remember that support is available and you do not have to cope on your own.

Talk to Someone You Trust

Speaking with a parent, carer, friend, teacher, tutor, or member of the pastoral team can help you feel supported. Sharing worries often makes them feel more manageable.

Stay Connected

When feeling low, it can be tempting to withdraw from others. Spending time with supportive friends, family members, or trusted adults can help reduce feelings of isolation.

Maintain a Routine

Simple daily routines can help improve wellbeing. Try to:

  • Wake up and go to bed at regular times
  • Attend school whenever possible
  • Eat regular meals
  • Set realistic goals for each day

Stay Active

Physical activity can help improve mood and increase energy levels. This could include:

  • Walking
  • Cycling
  • Playing sports
  • Dancing
  • Spending time outdoors

Be Kind to Yourself

Recovery takes time. Try not to compare yourself to others and celebrate small achievements, even on difficult days.

Do Things You Enjoy

Even when motivation is low, taking part in hobbies, interests, or creative activities can help improve mood and build confidence.

Seek Professional Support

If symptoms persist or begin affecting daily life, professional support can make a significant difference. Speaking to a trusted adult is often the first step towards getting help.

Getting Support in School

Students who are struggling with low mood or depression are encouraged to speak to:

  • Their Form Tutor
  • Head of Year
  • Pastoral Team
  • School Counsellor
  • Safeguarding Team
  • Any trusted member of staff

Seeking support is a positive and courageous step.

Hackney Local Services

City & Hackney CAMHS (Child and Adolescent Mental Health Services)

  • Provides support for children and young people experiencing emotional wellbeing and mental health difficulties, including depression. cityandhac...mhs.org.uk

Young Hackney

  • Offers youth support services, wellbeing programmes, activities, and opportunities for young people across Hackney. [cityandhac...mhs.org.uk]

Off Centre

Provides free counselling, therapy, advice, and support for young people aged 16-25 in Hackney [cityandhac...mhs.org.uk]

Health Spot

Confidential health and wellbeing services for young people aged 11-25. [cityandhac...mhs.org.uk]

London and England-Wide Services

YoungMinds

  • Offers information, support, and advice on a wide range of mental health topics for young people. [youngminds.org.uk]

NHS Every Mind Matters

Provides practical advice, wellbeing tools, and personalised support for improving mental health and wellbeing. [nhs.uk]

Childline

Free, confidential support for anyone under the age of 19.

  • Call: 0800 1111
  • Website: https://www.childline.org.uk

Kooth

Free online mental health and wellbeing support, including access to trained counsellors: www.kooth.com

Shout

A free, confidential 24/7 text support service for anyone experiencing emotional distress. [hackney.gov.uk]

Text SHOUT to 85258

When to Seek Immediate Help

If you are having thoughts of harming yourself, feel unable to keep yourself safe, or are concerned about someone else, seek help immediately.

  • Call 999 in an emergency.
  • Call NHS 111 and select the mental health option for urgent support. [hackney.gov.uk]
  • Contact Childline on 0800 1111.
  • Contact Samaritans on 116 123 for free, confidential support at any time. [hackney.gov.uk]

Remember: Depression is treatable, and support is available. You are never alone, and talking to someone is an important first step towards feeling better.