Depression
Depression can come in many different forms. You might feel persistently sad, find little enjoyment in activities you used to love, or experience constant fatigue and hopelessness. Depression can also make it difficult to build up the motivation to seek help, and figuring out where to start can be overwhelming.
Depression is another condition that I help a lot of people with so if you are suffering from low mood don’t hesitate to book in to speak to me.
Depression Symptoms
Feeling low or down is something everyone experiences from time to time. However, when this feeling lingers for an extended period and starts to affect your daily life it can be helpful to get support.
Depression can involve:
- Persistent low mood
- Persistent sadness or a sense of hopelessness
- Loss of interest in things you once enjoyed
- Changes in sleep or appetite
- Feeling fatigued or low in energy
- Difficulty concentrating or making decisions
- A sense of worthlessness or guilt
- Thoughts of death or suicide
Getting Help with Depression
What to do about depression depends on why you have the symptoms of it and what you want to achieve. You might be aware of why you are feeling depressed or it might be helpful to speak with someone (like a friend, telephone service, your GP or a psychologist) to figure it out. Knowing why you are feeling depressed will help you know what kinds of treatments will help. It is also important to decide whether you want to try to resolve the issues causing the depression or if you are more interested in just managing the depression. If you think that your low mood has a psychological cause then working on resolving it usually involves more emotional/deeper work than if you just want to manage it.
If it is an Emergency
Before getting into any of the other resources, depression can involve suicidality, so if it is an emergency or if you, or someone you know, is acutely suicidal then call 000.
If you are located in Melbourne and it is not an emergency but you or the person you are supporting is having a serious difficulty with their mental health then you can call the triage service for the public mental health service. To do this:
- Follow This Link
- Choose the letter corresponding to the first letter in your suburb or town
- Then choose the Adult, Child & Adolescent, or Aged based on the age of the person.
- The number for you’re the triage service covering your area will be highlighted in yellow.
Services and Resources to Help You with Depression
There are a lot of different resources and services out there that can help you. I’ve listed some of the resources and services below. It is important to know that how helpful you find any of these will vary a lot and that you may have to try quite a few different approaches to figure out what works for you. I am also not endorsing any of these resources or services, rather these are a starting point for you to figure out the approach that you can take.
Self-Help and Community-Based Treatments for Depression
Free Telephone, Online Chat and Online Counselling Services
Lifeline Australia
Lifeline provides 24/7 crisis support and suicide prevention (so if the depression is really bad and it is the middle of the night they can be a starting point). Lifeline has three crisis services, all free:
- Phone: 13 11 14 – their 24/7 telephone crisis support
- Lifeline Text: 0477 131 114 – for 24/7 crisis support via text message
- Online chat: Click Here – for 24/7 online chat service.
- Service Finder Click Here – Lifeline also have a database you can look up other services that might be able to help you.
Beyond Blue Support Service
Beyond Blue offers free, 24/7 counselling for people experiencing depression, anxiety, or mental health challenges. Their counsellors can provide advice, emotional support, and practical strategies to manage low mood.
Suicide Call Back Service
This service provides free, nationwide counselling 24/7 phone and online counselling for individuals feeling suicidal or supporting someone in crisis. They also offer support for those dealing with depression and low mood.
MensLine Australia
MensLine is a 24/7 service offering free counselling for men who are experiencing emotional or mental health difficulties, including low mood and depression. They provide professional support and practical advice.
Kids Helpline (for young adults up to 25)
Kids Helpline provides 24/7 free counselling for young people up to 25 years old. Their qualified counsellors offer support for managing low mood, depression, and other mental health concerns.
Online Support Groups
Offers online forums and resources for people struggling with low mood and depression.
Provides online tools, forums, and resources for managing mood-related challenges.
Have a free online social platform called ‘My Circle’ that lets young adults talk to other young people going through challenges.
In-Person Support Groups
MHFA runs in-person support groups in various locations across Melbourne. These groups focus on mental health education, peer support, and the shared experience of managing low mood and depression.
Grow offers peer-led support groups that focus on recovery from mental health issues, including low mood and depression. Their programs provide a supportive community, emphasizing personal responsibility and mutual support.
Self-Help Books and Online Resources
You are probably aware that there are A LOT of books, online resources and Apps out there for depression. My general rule of thumb is to start with resources written by experts and then just keep reading. The four books below are all written by mental health professionals. If you try any of these books and find that they aren’t for you I encourage you to reflect on what you liked or did not like and then do some Googling from there.
Books
- Feeling Good: The New Mood Therapy by Dr. David Burns
- The Happiness Trap by Russ Harris
- Mind Over Mood: Change How you Feel by Changing the Way you Think by Denis Greenberger and Christine Padesky
- The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn
Online Resources
- Nearly all of the websites I have linked to here have resources to help you with depression.
- If you want an App to use Smiling Mind can be a place to start.
- If you want an online self-help program based on Cognitive Behavioural Therapy (CBT) techniques then MoodGYM could be a place to start.
Lifestyle Changes
- Exercise: Regular physical activity can help improve mood. Walking, swimming, or yoga are great ways to boost energy and lift your spirits.
- Mindfulness and Relaxation: Practices like meditation or deep breathing can ease feelings of low mood. Apps such as Smiling Mind or Headspace can guide you through mindfulness exercises. There are a lot of Apps and videos on YouTube out there, just keep trying them until you find one that works for you.
- Sleep and Nutrition: Ensuring you get enough sleep and eating a balanced diet can significantly impact your mood. Try reducing caffeine and alcohol, and maintain a consistent sleep routine to support your mental health.
Professional Treatments for Depression
If you’re looking for professional support, there are several options available in Melbourne.
Seeing a General Practitioner (GP)
A GP is often the first step toward getting professional help. They can assess your symptoms and develop a Mental Health Treatment Plan (which will mean you can claim rebates when you see a psychologist), which may include a referral to a psychologist or psychiatrist. They may also prescribe medication if appropriate. If you are also looking for a psychologist near you (and you aren’t near me) they might be able to recommend you someone.
Seeing a Psychologist
- Typically it is a psychologist who will be your main support for depression.
- Psychologists can offer psychological (talking) therapies, such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), or mindfulness-based interventions to help manage low mood and depression.
- Psychologists cannot prescribe you medication.
- You can read more on my other pages about how I do things if you see me.
Seeing a Psychiatrist
- Psychiatrists are medical doctors who have specialised in mental health.
- Psychiatrists can prescribe medication to help with mood disorders (such as antidepressants), they can refer inpatient programs at hospitals, they can refer you for treatments for severe depression (Transcranial Magnetic Stimulation (TMS) or Electroconvulsive Therapy (ECT)), and some offer psychological therapies.
Programs at Private Hospitals
Private Health Insurance: If you have private health insurance, you might be able to access inpatient or outpatient programs for low mood or depression at private hospitals in Melbourne. A referral from your GP or psychiatrist is usually required.
The Melbourne Clinic: Offers specialized programs for mood disorders.
South Eastern Private Hospital: Provides group therapy and individual treatments for depression.
Ramsay Clinic Albert Road: Offers inpatient and day programs focusing on depression.
Referral to Public Mental Health Services
If your low mood is severe, you might be referred to a public mental health team for more intensive treatment. If you or a family member is experiencing very low mood or acute suicidality you can call Triage to commence the assessment process (see the instructions from earlier on this page). Your GP can also refer you and if you have attended an emergency department the staff at the ED can refer you.
Community Health Services
Some local councils and community health services offer low-cost or free mental health programs, including counselling and support groups. If you google your city council and then navigate to the health service that they offer you should be able to find out what they offer.
I hope this information provides you with a sense of the support available. If you’re struggling with depression, I am here if you would like to reach out to me.
