There are so many misconceptions about depression, feeling a bit sad or low does not necessarily mean you are experiencing depression. Those feelings may pass quickly or be related to a particular situation or environment you are in. Depression is more persistent and longer lasting, impacting on your ability to function and carry out your normal day to day tasks.
What is the depression loop?
Also referred to as the vicious cycle of depression, the depression loop refers to the pattern where symptoms of depression reinforce themselves, meaning it is harder to break free from it. Individuals will experience it differently but can include the following:
Experiencing low mood & negative thoughts - Feeling down, hopeless, not good enough or being self-critical.
Loss of motivation & energy - Avoiding or not engaging in activities you once enjoyed.
Social withdrawal & neglecting responsibilities: Isolating yourself and avoiding tasks and people.
Increased feelings of guilt & worthlessness
Worsening depression - The cycle keeps repeating over and over.
What causes the depression loop?
This will of course vary between individuals however, many factors can contribute to the depression loop. Examples include:
Stressful life events – For example, relationship breakdowns, divorce, bereavement, struggles with finances, or losing your job can all trigger depression.
Social isolation – Withdrawing from friends and family which can cause further feelings of loneliness and sadness.
Negative thinking patterns – Persistent self-criticism, hopelessness, and rumination can make depression worse.
Biological factors – Imbalances in brain chemicals, genetics, and hormonal changes can increase vulnerability.
Chronic stress – Long-term stress can disrupt the body's ability to regulate mood, leading to depression.
Substance use – Excessive alcohol or drug use can worsen depressive symptoms and make recovery harder.
How can you break the cycle?
You can start by taking small, focused steps, for example spending time with friends and family to address those feelings of loneliness and isolation. You could also take part in activities that you previously enjoyed but stepped back from. Practice self-care, seek support from others and begin to challenge your ways of thinking and negative thoughts.
Other strategies could include:
Physical Activity – Exercising to release endorphins, and improve mood and energy levels.
Mindfulness & Relaxation Techniques – Meditation, breathing exercises, and progressive muscle relaxation can help manage stress and anxiety.
Setting Small, Achievable, Realistic Goals – which can help build confidence and motivation.
Seek Professional Help – Therapy or medication can provide structured support for managing depression.
When should I seek professional help?
Consider seeking professional help when you notice that your symptoms have started to interfere with daily life. Here are some key signs which could indicate it's time to reach out:
Persistent sadness or hopelessness – If low mood lasts for more than two weeks and affects your ability to function.
Loss of interest in activities – When hobbies, social interactions, or work no longer bring enjoyment.
Changes in sleep or appetite – Significant disruptions in eating or sleeping patterns can be warning signs.
Difficulty managing emotions – Feeling overwhelmed, irritable, or unable to cope with stress.
Suicidal thoughts or self-harm – If you experience thoughts of harming yourself, seek immediate support.
Struggles with daily responsibilities – When depression makes it hard to complete tasks at work, school, or home.
If any of these symptoms resonate, consider reaching out to your GP or a mental health professional. If you would like to know more about how counselling can support you in managing depression, please get in touch.