Depression is a very real and significant health problem in our society and its occurrence is becoming more prevalent. Most of us have a family member, a friend or even suffer personally from Depression to some degree. 2019 statistics from the World Health Organisation has over 300 million people suffering from this condition with numbers rising.

However, as with any other illness often there are actions you can take to help prevent, or certainly reduce your risk of suffering from Depression. Depression is a complex set of symptoms and its severity ranges greatly. From the marvellous organisation Beyond Blue, I have collected the more common signs and symptoms of Depression.

(It is important to remember that we all can experience these signs and symptoms from time to time. I am providing them as a guide only and I would encourage you to seek professional diagnosis and help if you feel you need. Don’t wait, Depression is treatable and the earlier you seek help the better.)


  • not going out anymore
  • not getting things done at work/school
  • withdrawing from close family and friends
  • relying on alcohol and sedatives
  • not doing usually enjoyable activities
  • unable to concentrate


  • overwhelmed
  • guilty
  • irritable
  • frustrated
  • lacking in confidence
  • unhappy
  • indecisive
  • disappointed
  • miserable
  • sad
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  • ‘I’m a failure.’
  • ‘It’s my fault.’
  • ‘Nothing good ever happens to me.’
  • ‘I’m worthless.’
  • ‘Life’s not worth living.’
  • ‘People would be better off without me.’


  • tired all the time
  • sick and run down
  • headaches and muscle pains
  • churning gut
  • sleep problems
  • loss or change of appetite
  • significant weight loss or gain

This well-researched article The 5 Best Ways To Prevent Depression from Clinical Nutritionist, Josh Gitalis of Mind Body Green provides actions on how you may reduce your risk of Depression.

Believe it or not, the best antidepressants on Earth don’t come from a pill bottle. From getting more sleep to taking up a hobby, making these simple changes in your life can help boost your mood and prevent depression.

1. Get enough sleep.

There’s nothing like tossing and turning all night to put you in a bad mood, but sleep disturbances may go further than that. According to researchers, disturbances in circadian rhythms have been linked to depression, and resynchronizing circadian rhythms using melatonin supplements or light therapy may actually have antidepressant effects.

Whether you’re dealing with major depression or just looking to boost your mood, improving your sleep hygiene is an important first step. Go to bed at the same time each day, turn off the screens a bit earlier than normal, and look into light therapy if your work schedule means you don’t get much sunlight.

2. Exercise.

You’ve probably heard this before, but listen up: Exercise is incredibly valuable, not only for general health, but for its mood-boosting effects, too. You don’t need to run a marathon to reap the benefits of exercise. In a recent study, researchers had depressed patients pedal a stationary bike, measuring their subjective symptoms and cortisol (stress hormone) levels before and afterwards. They found that after just 15 minutes of exercise, both the patients’ symptoms of depression and cortisol levels were significantly reduced.

3. Regulate your blood sugar……

You can read the full article here: The 5 Best Ways To Prevent Depression

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