If you’re asking, how can I help a depressed person in your life, you’re not alone. Depression affects many Australians—friends, family members, colleagues, and carers included. This guide is designed for the general public, carers, and anyone seeking ways to recognise, support, and assist someone struggling with depression. The information provided is for educational purposes only and does not replace professional medical advice. By the end, you’ll be better equipped to identify symptoms, understand available treatment pathways, and offer supportive, practical help in an Australian context.
Understanding Depression: Recognising the Warning Signs
Depression is more than feeling sad or having a rough day. It’s a recognised mental health condition that can impact mood, thinking, behaviour, and daily life. As noted by Beyond Blue and the Australian Department of Health, depression affects people of all ages, backgrounds, and communities.
Common Symptoms and Red Flags
Recognising the signs is the first step toward meaningful support. While symptoms can vary, some common indicators of depression include:
- Persistent sadness, low mood, or irritability
- Loss of interest in usual activities
- Fatigue or low energy, even after rest
- Changes in appetite or weight
- Difficulty concentrating or making decisions
- Feelings of hopelessness or worthlessness
- Physical complaints without clear cause (e.g., headaches, aches)
- Withdrawal from friends, family, or social situations
- Thoughts of self-harm or suicide (seek help immediately if present)
Not everyone will have all these symptoms. If you notice signs lasting more than two weeks and impacting daily life, it could be time to encourage gentle support and professional assessment.
| Symptom | Possible Related Condition | When to Seek Help |
|---|---|---|
| Low mood | Depression, Grief | If persistent, affects daily life |
| Lack of motivation | Depression, Chronic Fatigue | If ongoing, worsens function |
| Physical complaints | Anxiety, Depression, Medical | If unexplained, frequent |
| Withdrawal | Depression, Social Anxiety | If increasing, isolating |
Key Causes and Risk Groups in Australia
Depression does not have a single cause. A combination of genetic, environmental, social, and psychological factors can contribute. In Australia, unique stressors such as rural isolation, natural disasters, and financial pressures may also play a role. Common risk factors include:
- Family history of depression or other mental health conditions
- Chronic illness or pain
- Trauma or past abuse
- Substance misuse
- Major life changes (e.g., job loss, relationship breakdown)
- Isolation or limited social support
Certain age groups, such as adolescents and older adults, are also at increased risk. Awareness of these factors can help you understand and empathise with the challenges faced by someone living with depression.
When Is Depression More Than “Feeling Down”?
Everyone feels low at times, but depression lasts longer and disrupts everyday life. If someone expresses feeling empty, joyless, or unable to “snap out of it”, these are strong signals for further help.
It’s important not to minimise or dismiss persistent low moods. Instead, listen without judgement and encourage open communication.
How Can I Help a Depressed Person? Practical Strategies for Everyday Support
Knowing how to help a depressed person starts with empathy, understanding, and gentle, non-judgemental support. Here are some practical steps to consider:
Listen Without Judging
Sometimes, the most valuable thing you can do is simply be present and listen. Allow the person to express their feelings without rushing to offer solutions. Avoid using phrases like “just cheer up” or “it could be worse”. Instead, try:
- “I’m here for you, no matter how you’re feeling.”
- “It sounds really tough right now.”
- “Thank you for trusting me enough to share.”
This approach validates their emotions and opens a safe space for future conversation.
Encourage and Support Professional Help
Supporting someone with depression often means gently suggesting they consider talking to their GP, a mental health professional, or a support service such as Beyond Blue or Lifeline. Offer to help find a practitioner, make an appointment, or accompany them if they feel overwhelmed.
Therapy can provide structured ways to manage depression. Cognitive Behavioural Therapy (CBT), interpersonal therapy, and group support are all options in Australia. Many GPs can prepare a Mental Health Treatment Plan, making sessions with a psychologist more affordable under Medicare.
Promote Healthy Daily Habits Together
Simple lifestyle changes, though not a cure, may help improve mood. Invite the person for a walk, share a nutritious meal, or encourage sleep hygiene. Support—not pressure—is key.
Pro Tip: Try suggesting a gentle outdoor activity, like a short walk or gardening. Time in nature can boost wellbeing and is often less intimidating than formal exercise.
What to Say (and What Not to Say)
Words matter. Here are helpful phrases and those to avoid:
- Do say: “I care about you”, “You’re not alone”, “Let’s find some support together.”
- Avoid saying: “Snap out of it”, “Others have it worse”, “Just try harder.”
For severe depression, keep lines of communication open, especially if you’re concerned about their safety. If someone mentions suicide or self-harm, treat it seriously and seek immediate support via professional or crisis services.
Checklist: How to Safely Support Someone With Depression
| Support Step | Practical Example |
|---|---|
| Listen without giving unsolicited advice | “I’m here to listen, not judge.” |
| Encourage seeking professional help | Offer to help research local mental health services |
| Stay in touch | Check in with regular texts or calls |
| Assist with practical tasks | Help with shopping, meals, or appointments if asked |
| Watch for risk signs and act if needed | Contact a GP or Lifeline if safety is at risk |
Living With or Supporting Someone With Severe Depression
If you live with or care for someone experiencing severe depression, you may notice withdrawal, very low energy, or difficulties managing even simple tasks. Your role is important—but balancing your own wellbeing is essential too.
Consider family therapy, carer support groups, or speaking with a mental health professional yourself. If you ever believe someone is at immediate risk of harm, call triple zero (000) or contact a crisis helpline straight away.
Exploring Therapy, Depression Treatment, and Self-Help Options in Australia
Treatment for depression is highly individual. Options in Australia may include:
- Psychological therapies (CBT, mindfulness-based therapy, acceptance and commitment therapy)
- GP or psychiatrist assessment and management
- Group or peer support programs
- Lifestyle improvements—diet, exercise, social connections
- In some cases, medication or inpatient support
Many people ask about how to get out of depression, how to beat depression, or cure depression without medication. While some individuals see improvement with lifestyle or psychological therapies alone, medical assessment is always recommended to ensure safe, effective care. No universal cure exists, and what works for one person may not work for another.
For more information on evidence-based treatments, visit the Beyond Blue supporting someone page.
Depression and Therapy: What to Expect and How to Access Support
A GP can help develop a Mental Health Treatment Plan, which provides subsidised access to allied mental health services. Therapy usually involves exploring emotions, identifying unhelpful thinking patterns, and practising coping strategies. Confidentiality is respected, with exceptions for immediate risk.
Best treatment for depression varies, but early intervention almost always leads to better outcomes.
If interested in therapy for severe depression, look for practitioners registered with the Australian Psychological Society.
| Management Option | Pros | Limitations |
|---|---|---|
| Psychological therapy | Personalised, evidence-based | Requires time, commitment |
| Lifestyle changes | Low risk, supports wellbeing | May not replace need for clinical care |
| Medication (when prescribed) | Effective for some, especially severe depression | Potential side effects, needs monitoring |
| Peer or group support | Shared experience, reduces isolation | Not a stand-alone solution for everyone |
Supporting Depression: Prevention, Self-Care, and When to Seek Help
Prevention isn’t always possible, but several strategies may reduce risk or help manage depression:
- Maintaining strong family and social networks
- Staying physically active, even with gentle movement
- Prioritising rest and regular routines
- Limiting alcohol and drug use
- Seeking help early with any new or worsening symptoms
If you notice warning signs in yourself or someone you care about—especially thoughts of self-harm or suicide—seek guidance from your GP or a recognised Australian support service immediately. Timely action can make a difference.
FAQ
What should I do if someone talks about suicide?
Always take talk of suicide or self-harm seriously. Offer support without judgement and encourage them to speak with a mental health professional. If they are at immediate risk, call 000 or connect with a service like Lifeline or Kids Helpline.
Can depression be managed without medication?
Some people benefit from therapy, lifestyle changes, or peer support without medication. However, moderate to severe depression may require a combination of treatments. Discussing options with a GP or psychologist is recommended for safe care.
How do I start a conversation with someone who might be depressed?
Approach with empathy and privacy. Use gentle, open-ended questions such as “I’ve noticed you seem down lately—do you want to talk?” Respect their response and let them know you’re available when they’re ready.
Is it possible to “beat” or “win” over depression completely?
Many people recover fully from depression, while others learn strategies to manage it long term. Recovery is personal and often includes professional support and lifestyle adjustments. Early intervention improves the chance of positive outcomes.
How can I look after my own wellbeing while supporting someone else?
Looking after your own health is essential. Set boundaries, recognise your limits, and access carer support services or counselling if needed. You can’t pour from an empty cup—caring for yourself benefits everyone involved.