How to cope with depression and improve your mental health

Depression is one of the most common mental health challenges in Aotearoa New Zealand.

Data from the New Zealand Health Survey shows that around one in three adults report symptoms of anxiety or depression within a two-week period, while around one in seven experience high or very high levels of psychological distress. Women are more likely to experience these symptoms than men, and Māori or disabled adults are higher-risk groups.

These figures are a reminder that depression is not unusual - for anyone. Many people go through periods where their mental health becomes difficult to manage, and seeking support is an important step toward recovery.

As part of our series this month on our mind health, we are exploring this common condition. Much of the guidance below is based on information from the Mental Health Foundation of New Zealand, which provides trusted resources on understanding and managing depression.

Signs and symptoms of depression

Depression can affect people in different ways, and symptoms can vary from person to person. Often it is a combination of emotional, physical and behavioural changes that signal something isn’t right.

Common signs may include:

• Persistent sadness or low mood
  Feeling down, empty or numb most of the time, rather than just occasionally having a bad day.
• Loss of interest or enjoyment
  Activities that once brought pleasure — hobbies, social events or exercise — may no longer feel appealing.
• Low energy or constant fatigue
  Depression can make even small tasks feel exhausting, and some people experience a lack of motivation to start or finish things.
• Changes in sleep patterns
  This might mean struggling to fall asleep, waking frequently during the night, or sleeping far more than usual.
• Changes in appetite or weight
  Some people lose interest in food while others eat more than usual, particularly comfort foods.
• Difficulty concentrating
  Depression can affect focus, memory and decision-making, making everyday tasks feel harder.
• Feelings of hopelessness or worthlessness
  Negative thoughts about yourself or the future can become overwhelming.
• Withdrawing from people
  Many people with depression pull back from friends, whānau and social activities.

Experiencing some of these symptoms occasionally is normal. But if they persist for several weeks or begin affecting daily life, it may be time to seek help.

Tips for dealing with depression

Depression can make everyday life feel overwhelming, but there are practical steps that can help support recovery. While professional treatment is important for many people, small lifestyle changes and supportive habits can also make a difference.

Some helpful strategies include:

• Talk to someone you trust
  Sharing what you are going through with a trusted friend, family member or member of your whānau can reduce feelings of isolation. Depression often thrives in silence, and simply being heard and supported can be a powerful first step.
• Consider professional support
  Counselling or talking therapies can help people understand their thoughts and emotions, develop coping strategies, and work through challenges in a safe environment. A GP can help connect you with appropriate mental health services.
• Medication may be helpful for some people
  For moderate to severe depression, doctors sometimes recommend antidepressant medication as part of treatment. Medication can help rebalance brain chemistry and reduce symptoms, especially when combined with counselling or therapy.
• Stay connected with others
  Depression can make it tempting to withdraw from social contact, but maintaining connections with friends, colleagues or community groups can help lift mood and provide valuable support.
• Create simple daily routines
  Having structure in your day — getting up at a regular time, eating regular meals and maintaining small daily tasks — can help provide stability and a sense of progress.
• Move your body regularly
  Physical activity can have a powerful impact on mental wellbeing. Even gentle movement such as walking, stretching or light exercise can release mood-boosting chemicals in the brain and improve energy levels.
• Eat well
  Eating balanced meals helps stabilise energy levels and mood throughout the day.Starting your day withTe Atatu Toasted mueslis will help. Our cereals are packed with wholegrains, whichare rich in magnesium and the amino acid tryptophan, both of which have been shown to lessen anxiety and improve mood. They are also good for keeping blood sugar levels steady, which keeps you feeling full longer and stabilises mood. Wholegrains can also be a good source of potassium, another nutrient that plays a role in decreasing anxiety
• Break challenges into small steps
  When you are feeling low, large problems can seem impossible to tackle. Breaking tasks into smaller, manageable steps can make things feel more achievable and help rebuild confidence.

Recovery from depression often takes time, and progress may come in small steps rather than big leaps. But support, healthy habits and the right treatment can make a meaningful difference.

For more help, visitthe Mental Health Foundation of New Zealand website.