Depression is more than feeling sad or having a bad week. It is a common and treatable health condition that affects how you think and feel, as well as your energy and sleep. Women are around one and a half to two times more likely than men to experience depression during their lives.
Signs of Depression
Depression is usually diagnosed when several of the following signs last for at least two weeks:
Low mood most of the day, nearly every day
Losing interest or pleasure in things you used to enjoy
Feeling tired or having little energy
Sleeping much more or much less than usual
Changes in appetite or weight
Difficulty concentrating or making decisions
Feeling worthless or guilty
Moving or speaking more slowly, or feeling restless
Thoughts of death or suicide
Depression can also show up as irritability or physical aches, and some women feel numb rather than sad. Many women keep functioning at work and at home while struggling inside, so others may not notice.
Times of Higher Risk for Women
Certain hormonal stages bring a higher risk of depression.
Before your period. Premenstrual dysphoric disorder (PMDD) causes severe low mood and irritability in the week or two before a period, easing once bleeding starts.
Pregnancy and after birth. Around 1 in 7 women experience depression during pregnancy or in the year after giving birth.
Perimenopause. The years leading up to menopause bring a higher risk of depression, even in women with no previous history.
Our articles on PMDD and postnatal depression cover these in more detail, alongside our article on perimenopause symptoms. Other risk factors include a personal or family history of depression, as well as ongoing stress or difficult life events.
Treatment
Talking therapies. Cognitive behavioural therapy (CBT) helps you notice and change patterns of thinking that keep low mood going. Other approaches, such as interpersonal therapy, focus on relationships and life changes. Talking therapies work well, especially for mild to moderate depression.
Antidepressants. Antidepressants can help, particularly for moderate to severe depression. They usually take two to six weeks to start working, and it can take time to find the right one. Speak to your doctor before stopping, as coming off them suddenly can cause unpleasant symptoms.
Hormone treatment. For depression linked to perimenopause, menopause hormone therapy (MHT) may help some women alongside other treatments. For PMDD, certain hormonal treatments can help.
Exercise. Regular physical activity has good evidence for improving depressive symptoms, and can be used alongside other treatments.
Connection. Talking to trusted friends or family, or joining a support group, can ease the isolation that depression often brings.
How to Support Yourself
When you feel low, small steps count. Try to keep a regular routine and get outside each day, even briefly. Simple, regular meals help too. Limiting alcohol helps too, since it is a depressant and can worsen low mood.
When to Get Help
If you recognise these signs in yourself and they have lasted more than two weeks, speak to your doctor. Depression is not a sign of weakness, and it is not something you have to fix on your own.
If you ever have thoughts of harming yourself, or feel you cannot keep yourself safe, call your local emergency number or go to the nearest emergency department. You can also contact a crisis helpline, which is available day and night in most countries.