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Dealing with depression

Depressed male at home
Coping with depression

When it comes to depression you are not alone

Depression can be caused by many things including stressful life events, medical conditions, and even a family history of the illness.


Depression and anxiety have increased by 25% globally since the COVID pandemic according to a World Health Organisation (WHO) report in 2023, so if you suffer from depression you are certainly not alone.


Symptoms of depression

Depression can take many forms. Symptoms often include difficulty concentrating, feeling sad, a loss of interest in doing things, lack of energy and poor sleep patterns.


Some people may even experience thoughts of hopeless and death. If you are feeling this way, it is important you see urgent assistance. See the free helpline numbers for support in New Zealand and Australia at the bottom of this page.


Tips for managing depression


  1. Look after yourself – if you feel better physically you will also feel better mentally. Eating a healthy diet, reducing your alcohol consumption, and exercising can help with depression. Getting lots of sleep and engaging in activities you enjoy will also help you to relax more.

  2. Reduce stress – depression can make it hard for you to deal with everyday situations. Help reduce stress by have a good daily routine and trying to de-stress through activities such as meditation and yoga. It is also recommended that you don’t make any big life decisions when you are feeling depressed.  

  3. Talk to someone – sharing your feelings and concerns with trusted friends or family can support you with dealing with depression and will help you to feel less isolated. Sometimes it is also useful to open-up to co-workers and/or your manager. By doing so you will get more support in the workplace - as it will help people to understand some of the challenges you are facing.

  4. Get professional help if needed – sometimes to deal with the ‘black dog’ known as depression, we need to get professional assistance. This could be in the form of EAP (Employee Assistance Programme) counselling, which is offered by many employers, or seeing a psychologist or counsellor recommended by your GP.

  5. Medication – in some cases your medical professional may recommend medication to help you manage the symptoms of depression. This can work alongside counselling or other support as part of your treatment plan.


Need immediate help?

If you are struggling and need immediate support, you can get assistance through one of these free helplines -


Depression Helpline NZ

0800 111 757


Beyond Blue Australia

1300 22 4636



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