Depression - More Than Just Feeling Sad
Depression is one of the most common mental health conditions in Australia, affecting around 1 in 7 people at some point in their lives (APS, 2024). It is more than just temporary sadness - it can make everyday tasks like getting out of bed, working, or connecting with loved ones feel overwhelming. Depression is not a weakness, and it is treatable.
Why It Matters
Academic research and APS experts highlight that depression often involves persistent low mood, fatigue, poor sleep, and negative thinking patterns. Aaron Beck’s cognitive theory of depression shows how unhelpful thoughts can trap us in cycles of hopelessness, while mindfulness research (Hassed & Atkins, 2012) demonstrates how awareness practices can reduce rumination and promote calm.
Small Steps that Help
Even small, gentle actions can begin to shift depression:
- Try the simple [Cyclic Sighing Breathing Exercise] to reset mood and energy (Stanford study shows 5 minutes daily reduces anxiety and boosts positive affect).
- Keep a gratitude journal - research shows writing 3 good things daily increases happiness.
- Move your body: even a short walk outside boosts serotonin.
- Practice gentle mindfulness meditation
Therapies such as CBT, ACT, and interpersonal therapy are effective, but combining professional support with daily low-hanging fruit strategies can make recovery feel more achievable.
👉 Learn more: https://psychology.org.au/for-the-public/psychology-topics/depression
Further Reading / Try This:
• Try the Cyclic Sighing Breathing Exercise (5-min reset) – see resource: Cyclic_Sighing.pdf
• Practice the 5-4-3-2-1 Grounding Exercise to return to the present – see resource: 54321_Grounding.png
• Explore mindfulness and meditation practices – see resource: Mindfulness_Workshop.pdf
• Reflect with The Anatomy of Peace Breathing – see resource: Anatomy_of_Peace.pdf
• Support adolescent wellbeing and identity – see resource: Building_a_Powerful_Self.docx
If you're struggling and need immediate assistance, please call Lifeline Australia: 13 11 14 or emergency services on 000 – Suicide Call Back Service on 1300 659 467
Other service helplines:
- Beyond Blue: 1300 224 636
- Kids Helpline: 1800 55 1800
- Mensline: 1300 78 99 78
- Relationships Australia: 1300 364 277
- Gamblers Help Line: 1800 858 858
- Directline (Alcohol and Drugs): 1800 888 236
- Domestic Violence: 1800 RESPECT – 1800 737 732
- Butterfly National Helpline (eating disorders and body image): 1800 33 4673
References & Further Reading
Australian Psychological Society. (2024). Depression. Retrieved from https://psychology.org.au/for-the-public/psychology-topics/depression
Beck, A. T. (1967). Depression: Clinical, experimental, and theoretical aspects. University of Pennsylvania Press.
Gilbert, D. T., & Killingsworth, M. A. (2010). A wandering mind is an unhappy mind. Science, 330(6006), 932.
Hassed, C., & Atkins, P. (2012). Mindfulness workshop. Mindfulness in daily life and work applications.
McEwen, B. S. (2004). Protection and damage from acute and chronic stress: Allostasis and allostatic overload. Annals of the New York Academy of Sciences, 1032, 1–7.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton & Company.
Resick, P. A., Monson, C. M., & Chard, K. M. (2016). Cognitive Processing Therapy for PTSD: A Comprehensive Manual. Guilford Press.
Stephenson, T. (2021). Building a powerful self-identity: Why it matters for adolescents. Unpublished manuscript.
Stanford University Study on Cyclic Sighing Breathing (2023).
Achor, S. (2010). The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. Crown Business.
Roedel, J. (2019). The Anatomy of Peace. Retrieved from https://www.johnroedel.com/