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Different people experience depression in different ways. If things have been feeling heavy, flat, overwhelming or not like yourself for a while, it can be helpful to reach out early. You don’t have to wait until things feel unmanageable to get support.
The word ‘depression’ is often used when people are talking about moments when they’re feeling sad or down. It’s normal to feel down from time to time. Many people feel sad after they have gone through stressful or difficult times. This could be a relationship break-up, trouble with family or friends, changing schools or exam times. Lots of people go through this.
There’s no simple answer for why depression happens. For some people, it can be a mix of events or issues that end up affecting how they feel, think and act. Sometimes there’s no clear reason and that’s OK, too.
Depression doesn’t happen in isolation. It can be shaped by what’s going on around you, including stress, loneliness, grief, trauma, racism, discrimination, bullying, family or relationship difficulties, financial stress, study or work pressure, health issues, identity-based stress, or feeling disconnected from culture, community or Country. Everyone's story is different, and support is most helpful when it takes into account the experiences, relationships, identities and communities that matter to you.
The good news is that people experiencing depression can and do get better.
Download our fact sheet on depression
(PDF 489kb)
What are the signs and symptoms?
Depression can be different for everyone, but there are some common signs and symptoms. A person may be experiencing depression if they’ve noticed some of the following changes most days for more than two weeks, especially if these changes are affecting daily life, relationships, study, work or wellbeing:
Changes to feelings or emotions:
- feeling unhappy, numb, empty, moody or irritable/snappy
- less interest in things that used to be enjoyable
- feeling worthless, not good enough, ashamed or guilty a lot of the time
- feeling like everything is becoming ‘too hard’.
Changes to thoughts:
- having lots of negative or hopeless thoughts about yourself, the world or the future
- having a hard time concentrating, making decisions, or remembering things
- having thoughts about hurting yourself, not wanting to be here, death or suicide. If this is happening, know that support is available and you don't have to manage it on your own. Reach out to someone you trust, a crisis support service, or call 000 if you are in immediate danger.
Physical changes:
- feeling tired most of the time
- low energy and motivation
- having trouble sleeping, experiencing changes in sleeping habits or not feeling rested regardless of the amount of sleep
- changes in appetite, eating patterns or interest in food
- aches and pains that can’t be explained.
Behaviour changes:
- withdrawing from friends, family, community or other people and places that usually matter to you
- not getting things done
- difficulty with school, uni, TAFE or work
- using alcohol or other drugs more often, including in an attempt to cope with difficult feelings
- finding it harder to manage conflict, stress or strong feelings.
Sometimes people experiencing depression may also experience anxiety, panic, challenges with substance use, or other mental health difficulties. Everyone’s experience is different, and support can be tailored to what’s going on for you.
Some young people use alcohol and other drugs to feel different, connect with others, manage stress, or try to get through difficult feelings. There are many reasons why people use substances, and everyone's situation is different. Sometimes substance use can start to affect mood, sleep, relationships, safety or wellbeing. If this is happening, support is available — whether your goal is to cut back, use more safely, take a break, or simply explore what role alcohol or other drugs are playing in your life.
What can I do?
When you're experiencing depression, even small things can feel hard. There are some steps that may support your wellbeing, but it's also okay if you need help to get started. It can feel hard to find the energy or motivation to do these things, and sometimes it might feel like nothing will help. You might start with one small thing that feels possible today, then build from there. Progress doesn't have to be quick or perfect, small steps still count.
It can feel hard to find the energy or motivation to do these things. Sometimes it might feel like nothing will help. Try starting with one thing you know you can do, then slowly add things in step by step. This can help you feel like you’re making progress.
Take care of yourself
Looking after your mind, body and sense of connection can support your mental health and wellbeing. What helps will be different for everyone. You can:
- eat well to improve your mood, energy levels and general health and wellbeing
- sleep well to help your brain and body rest
- get moving to help you sleep better, manage stress and boost your mood
- notice whether alcohol or other drugs are affecting your mood, sleep, safety or wellbeing, and reach out for support if you want to make changes.
For many young people, culture, spirituality, faith, community, creativity, music, movement, time in nature and on Country, or connection with Elders, mentors or trusted people can also support wellbeing. You get to work out what feels meaningful and helpful for you.
Notice your thinking patterns
Being aware of our thoughts and feelings is an important step toward improving how we feel. Taking notes on this can help you to figure out which thoughts make you feel better or worse. A journal like this online workbook can help you to understand this more.
Talk about your thoughts and feelings
It’s a good idea to talk to someone that you trust about your thoughts and feelings. Talking to others can help you feel understood and can also help you see things from a different point of view. You might:
- talk to your family or friends, a teacher or coach, your mob or Elders
- get support from online communities or resources, or express thoughts to yourself in a personal journal
- connect with others and be part of a group, like a sporting club or religious group, to manage feelings of loneliness.
Get into life
Sometimes it can be difficult to think of enjoyable things when you’re feeling low. It might take some extra effort but try to do something that you used to enjoy, even if you don’t feel like it. These activities don’t have to cost money. This can be very helpful in lifting your mood. Try to notice any changes in how you feel before and after these activities, to see those links for yourself.
Learning new skills, like cooking, can also help boost your confidence and help you feel like you’ve achieved something.
Try some relaxation techniques
Practising relaxation techniques can help you manage stress and can help ground you during the tough times. There are lots of websites and apps that can help you with this and you might want to try our interactive activity on mindfulness.
When should I get help?
For some people, using these tips will be enough to manage their symptoms of depression. But if the depression has been going on for too long without improvement, it’s important to get professional help.
Support can come from different places. This might include friends, family, chosen family, your mob, Elders, community members, a teacher, coach, youth worker, GP, counsellor, headspace centre or eheadspace. You can choose who feels safest and most helpful to talk to.
Getting help that's right for you
There are mental health professionals at headspace centres and eheadspace (online and phone support) who can help. If you’re at school, TAFE or uni, you may also be able to access a counselling or student wellbeing service.
An important part of professional support can be talking (psychological) therapy. This can help you learn more about how your depression works and how to address how you feel. In certain instances, your general practitioner (GP) might also suggest antidepressant medications. The GP or service you reach out to will help to recommend an approach that works for you.
Depression and the link between suicide and self harm
Some young people who experience depression self harm or experience thoughts of suicide. Self harm and thoughts about suicide are often ways of trying to cope with difficult emotions.
If you have thoughts of suicide or self harm it’s really important to talk to someone you trust, such as a family member, friend, an Elder or teacher.
You can also develop a safety plan yourself to help cope with feelings of distress and suicidal thoughts by using the BeyondNow app.
Where to get support
If you ever feel unable to cope because of intense emotions or if you have thoughts of harming yourself, then ask for help immediately.
For immediate help contact triple zero (000) if it is an emergency
National 24/7 crisis services:
Lifeline: 13 11 14 or lifeline.org.au
Suicide Call Back Service: 1300 659 467 or suicidecallbackservice.org.au
beyondblue: 1300 224 636 or beyondblue.org.au
If you’re worried a service won’t understand your culture, identity, disability, sexuality, gender, faith, family situation or life experiences, it’s okay to ask for what you need. This could include an interpreter, cultural support, accessibility adjustments, a support person, shorter appointments, or a worker who understands your identity or community.
Additional youth support services:
headspace: find your nearest centre or contact eheadspace, our phone and online service (12-25 years)
Kids Helpline: 1800 55 1800 (5-25 years) or kidshelpline.com.au
ReachOut (under 25 years): reachout.com.au
SANE Australia: 1800 187 263 (18+ years) or sane.org
Getting support for your mental health — for multicultural young people
Your cultural identity and mental health and wellbeing
What are mental health difficulties and when to seek help
What to expect from therapy/counselling
what is loneliness and what can help
The headspace Clinical Reference Group oversee and approve clinical resources made available on this website.
Last reviewed 16 September 2026
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