Beyond Sadness: Recognizing the Many Faces of Depression
- Prachi Savani
- Apr 8
- 4 min read
Updated: Apr 21
We often hear the word depression and immediately think of sadness. But the truth is, depression is much more complex than that. While sadness is a natural emotion that comes and goes, depression lingers, deepens, and affects how a person thinks, feels, and functions.
Low Mood vs Depression
When someone’s mood is low, they might feel unmotivated or tired. It can lead to staying in bed, withdrawing from social life, or avoiding usual responsibilities. Often, a bit of activity helps lift the fog — this is what people refer to when they say, “Just go for a walk, you’ll feel better.” This type of low mood can respond to small changes — let's call this Cycle 1 (Fig A).
But depression shifts us into Cycle 2 (Fig A) — and it’s not just sadness. It can feel like emptiness, numbness, hopelessness, or even a loss of connection with oneself. Usual activities may bring no joy at all. Motivation doesn’t return with a walk or a talk. It’s like being trapped in a heavy fog that just won’t lift.
Reversing the Cycle of Depression
When you’re in Cycle 2, motivation and energy don’t just appear. But here’s the key: action often comes before motivation — not the other way around. Even though it’s hard, small actions can begin to turn the cycle in the opposite direction.
In Stage 1 of the reversal (right side of Fig B), taking a small step — like going for a walk or doing a small task — may not feel rewarding immediately. But it’s a spark. That small action can slowly increase energy and motivation.
In Stage 2 (left side of Fig B), as energy builds, your mood can start to lift. Not every time — but sometimes. And over time, moments of joy or connection may return. With those, your sense of hope and self-worth begins to grow.
It’s not a quick fix — it’s a slow, steady shift. But every small step counts.
When Is It Depression?
Depression is more than just feeling down — it’s defined by how long symptoms last and how much they affect your life.
Clinically, depression is considered when:
Symptoms persist for at least two weeks
There’s a noticeable change in your ability to function
Daily life — work, relationships, routines — is being disrupted
Common signs include:
Disturbed sleep — too much or too little
Loss of appetite or emotional eating
Feeling tired or drained nearly every day
Loss of interest in activities you used to enjoy
Feelings of guilt, worthlessness, or hopelessness
Difficulty concentrating
Withdrawing from people
In some cases, thoughts of death or suicide
If these signs feel familiar, it may be time to reach out for help.
The Biopsychosocial Model: Understanding the Causes
There’s no single cause for depression. The biopsychosocial model explains how different areas of your life interact to influence your mental health.
1. Biological Factors
Some people have a genetic predisposition to depression. This means certain genes can be “switched on” by life events, stress, or trauma.Depression is also linked to imbalances in brain chemicals like serotonin and dopamine.Medications like SSRIs (Selective Serotonin Reuptake Inhibitors) can help correct these imbalances and support recovery.
2. Psychological Factors
Depression can affect your thoughts. You may fall into thinking traps — like "I'm a failure," "I'm a burden," or "Nothing will ever change."Therapies like CBT (Cognitive Behavioural Therapy) help you identify and challenge these patterns and build healthier thinking habits.
3. Social & Lifestyle Factors
Lack of routine, social disconnection, financial stress, and substance use can all worsen depressive symptoms.Sometimes, recovery starts with basics — regular meals, getting sunlight, gentle movement, and reconnecting with people.
Small lifestyle and social changes can help stimulate the brain’s natural "feel-good" chemicals like endorphins and oxytocin. These don’t replace therapy or medication but can support healing.
Depression in High-Functioning Individuals
Depression doesn’t always look like someone struggling to get out of bed.
Some people with depression mask their symptoms. They laugh, show up to work, and keep up appearances. They may even seem successful and "on top of things." But inside, they feel disconnected, exhausted, or numb.
This is often referred to as high-functioning depression. It can show up as:
Overcommitting to work as a distraction
Using perfectionism to cope
Appearing composed while feeling empty
Experiencing burnout or emotional fatigue
Just because someone is functioning, doesn’t mean they’re not hurting. It’s important to check in on those who "seem fine" — and to check in with yourself, too.
What Can You Do?
If you’re feeling low — whether you’re struggling quietly or visibly — know that help is available and you are not alone.
Start by talking to someone you trust — a friend, a family member, your GP, or a therapist. Opening up is a powerful first step.
Here are small steps that can help:
Get sunlight and fresh air
Text or call a friend — connection matters
Create a gentle routine — wake and sleep at similar times
Eat nourishing meals — even just one is a start
Move your body — walk, stretch, or dance
Reduce unhelpful inputs — like doomscrolling or news overload
Try grounding exercises or mindfulness apps
Engage in something small you enjoy — music, reading, journaling
Reach out to a professional — therapy and medication can make a real difference
Each of these small actions might feel insignificant at first — but just like in Fig B, they’re the first steps toward reversing the cycle.
You don’t have to do it all at once. Choose one small step — that’s enough to begin.
Depression is a real, complex, and treatable condition. Whether it shows up as quiet exhaustion or loud distress, it deserves compassion and care. If you're struggling, reaching out is not a weakness — it's courage.
Healing starts with one small conversation, one breath, one step.
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