DEPRESSION
A WIRE WOMEN'S INFORMATION
SHEET
© 2009 WIRE Women’s Information
Women’s Information Referral Exchange Inc.
372 Spencer Street, West Melbourne, 3003
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© Women’s Information and Referral Exchange Inc. ABN 98 957 157 895 Reg. No. A122
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DEPRESSION
People often talk about ‘being depressed’ if they are having a bad day, or are experiencing
problems at work or home. While these kinds of challenges and difficulties are a normal part
of life and can make us temporarily stressed or sad, these feelings should eventually pass on
their own, without treatment. If you have these feelings and they do not pass, there is
effective help available. It is important to get the right help early – the sooner you seek
treatment, the sooner you can learn to manage your feelings better and reconnect with
your life.
What is depression?
Depression is a condition that can exist in varying severities, from mild to moderate to
severe. In order for someone to be diagnosed with depression, they need to show a range of
symptoms over a period of time. Depression impacts on the way you feel, think and behave.
Often people describe feeling helpless, hopeless and worthless. Thoughts become extremely
negative and pessimistic, and this leads to withdrawal from other people and everyday
activities. This pattern is often referred to as the ‘downward spiral of depression’ and helps
to explain why it is so hard to lift yourself out of depression.
Some women who are depressed blame themselves for their low moods, lethargy and lack
of motivation. They describe feeling guilty, and wish they could ‘just snap out of it’. If you
are depressed, it’s important to know that it is not your fault and that there is nothing
wrong with seeking professional support to help lift you out of depression.
If you have had thoughts about harming yourself you should seek immediate professional
help. See the ‘Where do I go for help?’ section at the end of this fact sheet. Even if you
think you may be experiencing a milder form of depression do not downplay or ignore it.
There are now effective treatments that can help you manage or recover from your
depression and stay well.
What are some of the signs of depression?
Symptoms can vary from one person to another and from one day to the next and are not
always easily recognisable. As a rule of thumb, if you have experienced five or more of the
following symptoms for more than two weeks, it is worth seeking a professional opinion
about whether it may be depression. You can also do a confidential online depression check
at www.beyondblue.org.au.
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feeling extremely unhappy or tearful for an extended period
loss of interest and pleasure in normal activities
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feeling tired all the time and lacking energy
sleeping difficulties – either sleeping too much or being unable to sleep
trouble concentrating and making decisions
feeling worthless
feeling guilty
losing interest in food or eating too much
feeling suicidal – like there’s no point in going on
It’s common for women who experience depression to also experience anxiety. For more
information see WIRE’s Anxiety information sheet.
What factors contribute to depression?
There are many factors that can create a sense of powerlessness and anxiety. They can
affect our ability to cope with life events, or even just our daily routines. Some examples of
factors that increase the likelihood of experiencing depression include:
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experiencing, living with, or witnessing violence (for more information see the WIRE
information sheets/booklets: Family Violence: What you can do for yourself and your
family; Young people who use violence in the home; Stalking; and Sexual assault)
personality factors such as a tendency towards perfectionism
life events such as the death of a parent, the birth of a child, the end of a relationship,
job stress, menopause, chronic illness or dealing with family problems
social factors like money worries, unemployment, poor quality housing, loneliness,
racism, social isolation and language barriers
certain ways of thinking, such as always trying to analyse your feelings and going over
and over the same thing in your mind
there is some evidence that the tendency to develop depression runs in families – if
close family members have experienced depression, you may be more prone to
depression at particularly stressful or distressing times in your life
if you have experienced depression in the past, you are at greater risk of depression
Sometimes it may seem to you that there is nothing obvious that has triggered your
depression and this brings its own sense of guilt. You may ask yourself, ‘I have the perfect
life – a great home, husband, kids, a job – how can I be depressed?’ If this is the case you
may find that counselling can help you identify underlying factors that may be affecting you.
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What can I do to help myself if I’m depressed?
Making the decision to get help is often the first and most important step towards healing.
This could include talking to your GP, seeing a counsellor or psychologist, or enrolling in selfhelp classes or a support group.
Self-help
The ‘right way’ to care for yourself is whatever works for you. Here are a few simple and
practical things you can do to help yourself:
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Talk to someone you trust and tell them how you feel. You may be surprised by how
supportive and non-judgmental their response is. There is no need to suffer in silence.
Take good care of yourself. Stick to a daily routine, eat well and avoid alcohol and other
mood altering drugs.
Exercise has been shown to have an especially positive effect on reducing the symptoms
of depression. Find an activity that you enjoy.
Set yourself small, achievable goals for each day.
Push yourself to seek out company, even if you don’t feel like it. If you cannot find the
motivation to try or maintain any of these strategies, it may be time to seek the help of a
professional.
Therapy or counselling
As difficult or daunting as it may seem at first, talking to a counsellor or other mental health
professional can be very helpful in attempting to understand the complex factors that
contribute to your depression. A therapist will teach you new skills that will help you to
change negative patterns of thought and behaviour. Knowing more about the way you react
to certain situations and people, and learning how to sort out problems and conflicts, can be
an important part of getting better.
Good therapy is very effective in relieving and preventing further bouts of depression. You
can claim up to 12 individual or group therapy sessions for your depression per year through
Medicare if your GP refers you. See WIRE’s Counselling fact sheet for tips on how to look for
a therapist and an approach that is right for you.
Medication
Your GP or psychiatrist may recommend that you take anti-depressants to help lift your
depressed mood. These drugs can take several weeks to take effect and require careful
monitoring to ensure that the type and dosage suits you. Like all medications, there can be
side-effects with antidepressants – these should be discussed with your doctor. If you are
advised by a professional to take medication, take some time to make your decision.
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Do some research for yourself – the more you know about the medication and its effects
the less anxious you will feel. There are many reputable web sites and organisations that
can give you information to help you make this decision.
Generally speaking, medication is not an answer by itself and it usually works best in
combination with other therapies. You may find medication can give you the relief from
symptoms and the ‘head space’ you need to really get the most out of your counselling. For
more information see the beyondblue fact sheet: ‘Why use both psychological treatments
and medications for depression?’
Support groups
Talking to people who have felt the same way, to offer and receive support, share your ways
of coping, and to know you are not alone with your problem can be of great benefit. If you
have access to the internet, you can also talk to others in ‘virtual space’, and even receive
online counselling at sites such as www.depressionet.org.au.
Other resources
Of course there are many reputable books and websites written by experts on the topic.
Many people have written about their own experiences of depression, which you may also
find helpful.
Why do women have higher rates of depression?
On average, one in eight males and one in five females will experience depression at some
point in their adult lives. More often than not, women still shoulder the burden of raising
children and running a house – not to mention the hours spent in paid and voluntary work.
As the main carers and nurturers in our society, women often put others’ needs first and
neglect their own emotional and psychological well-being. Many women may not learn to
be assertive and state their needs, which can also lead to feelings of helplessness,
worthlessness and depression.
Pregnancy, the birth of a child, menopause, or just dealing with normal hormonal changes
throughout the menstrual cycle also affect the way a woman feels and behaves, and can
make her more vulnerable to depression at these times. Some of the many conflicting
pressures that women face each day that combine to create higher rates of emotional
distress include:
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feeling powerless, unappreciated and misunderstood
the stress of juggling work and family responsibilities
discrimination in the workplace
sexual and physical abuse
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domestic violence
feeling responsible for managing relationship problems
negative body image
Post-natal depression
Postnatal depression (PND) affects 16 per cent of new mothers in Australia. These women
find it increasingly difficult to cope after the birth of their baby and experience intense
feelings of anxiety, fear, sadness and regret – some have panic attacks and are unable to
leave the house or look after their baby. As with depression experienced at other times, it is
important to get the right help early – the sooner you seek treatment, the sooner you can
recover. In the first instance you could speak with your maternal and child health nurse or
GP. For more information see www.beyondblue.org.au or www.panda.org.au
Treatment
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Family doctor (GP)
Community health centres
Self-help and mutual support groups
Maternal and child health nurse
*Where do I go for help?
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WIRE Women’s Support Line 1300 134 130 www.wire.org.au
beyondblue 1300 224 636 www.beyondblue.org.au
Lifeline 13 11 14 www.lifeline.org.au
Post and Antenatal Depression Association (PANDA) 1300 726 306 www.panda.org.au
Reconnexion 1300 273 266 Treating panic, anxiety, depression & tranquilliser
dependency www.reconnexion.org.au
SANE 1800 187 263 www.sane.org
Suicide Line Victoria 1300 651 251 www.suicideline.org.au
depressionNet www.depressionet.org.au online services includes free counselling and
peer support
1800 Respect 1800 737 732 National Sexual Assault, Domestic and Family Violence
Counselling Service www.1800respect.org.au
*Updated on 1 April 2015
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