Living with depression: symptoms, coping strategies, employment, and supports

Living with depression is a reality that one in seven Australians will face during their lifetime, according to Beyond Blue.

If you’re living with depression, you’re not alone.

Whether you're experiencing mild symptoms or more severe depression, there are ways to manage your condition and regain a fulfilling life.

What is depression?

As explained by Lifeline, depression, sometimes called major depressive disorder or clinical depression, is a mental health condition marked by persistent sadness or a lack of interest in activities.

It's more than just feeling down—it can affect all aspects of daily life.

Beyond Blue explains that there are various types of depression, including:

• Major depression (also known as clinical depression, depression or unipolar depression)
• Persistent depressive disorder
• Melancholic depression (also known as severe depression)
• Psychotic depression
• Perinatal depression
• Postnatal depression
• Postpartum depression
• Dysthymic disorder
• Bipolar disorder
• Cyclothymic disorder
• Seasonal affective disorder (SAD)

For more on different types of depression, visit our blog: What is depression? An in-depth overview.

Depression symptoms

Depression manifests in diverse ways, with emotional and physical symptoms ranging from mild to severe. According to Beyond Blue, common signs include:

• Persistent low mood or sadness – A common sign of depression, where individuals feel consistently overwhelmed by sadness that’s hard to shake off.
• Lack of interest in daily activities – Hobbies or activities that were once enjoyable may now feel like a burden. Even simple tasks or social events can seem overwhelming.
• Fatigue and tiredness – Many people experience extreme tiredness, making everyday tasks feel exhausting and difficult to manage.
• Changes in appetite – Depression can lead to significant changes in eating habits. Some people may eat more as a way of coping, while others may lose their appetite entirely.
• Sleep disturbances – Struggling with either insomnia or the urge to oversleep can disrupt your sleep pattern and intensify feelings of exhaustion.
• Negative thoughts – Depression often brings a persistent cycle of negative thoughts, which in severe cases may lead to thoughts of self-harm or suicide. If you or someone you know is at risk, reach out to Lifeline on 13 11 14 or call 000 in an emergency.

If you are experiencing any of the above symptoms, or think you might be experiencing depression, it’s important to visit a GP to receive professional medical advice and support.

To learn more about the general signs to look out for, explore our helpful article: How to know if you have depression: Signs and symptoms.

Coping strategies for depression

Managing and living with depression may seem overwhelming, but with the right combination of professional and personal strategies, Better Health Channel explains that you can succeed.

There are several options and coping strategies available that can help you lead a fulfilling life.

Lifeline shares that some of these strategies include:

• Learn about depression. Understanding more about depression, including recognising your symptoms and how to manage them, will empower you to care for yourself more effectively.
• Access professional support. Speaking to a GP or a mental health helpline can help you identify which coping strategies work best for you. Mental health professionals can also provide personalised plans and prescribe medication if needed. In addition to mental health professionals, services like Disability Employment Services (DES) through APM can support you in finding and maintaining meaningful employment while managing depression.
• Stay connected. Depression can reduce your motivation to engage in social situations. However, staying connected is crucial. Reach out to people you trust, like family and friends, or consider joining a support group such as those available at Black Dog Institute, where others may relate to your experiences.
• Reduce stressors. Stress can aggravate depression symptoms. Take note of what causes stress and find ways to minimise these triggers. For instance, if workplace stress is an issue, consider discussing workplace modifications with your manager. If that’s challenging, APM's supportive team is here to help.
• Engage in relaxation techniques. Techniques like meditation and deep breathing exercises can help reduce stress during overwhelming situations.
• Do things you enjoy. Engaging in enjoyable activities daily can boost your mood. Even if you don’t feel like doing these activities, give them a try and compare how you feel before and after.
• Exercise regularly. Any amount of physical activity can positively affect your mood.
• Eat a balanced diet. A healthy diet supports both your body and mind. Foods rich in Omega-3s and B vitamins, for instance, are linked to improved mental well-being. You can read more about these foods in our article on coping with depression.
• Avoid alcohol and drug use. While it may seem like these substances offer relief, they can worsen depression. If you’re struggling to manage substance use, your GP or helplines like Beyond Blue can provide support.
• Establish healthy sleep routines. Depression can disrupt sleep. Creating routines like avoiding naps and sticking to a consistent bedtime can help improve your sleep habits.
• Explore your thoughts. Although challenging, working to understand and even counter negative thinking can improve your mood. Techniques like journaling and cognitive behaviour therapy (CBT) may help.
• Set achievable goals. Depression can make even simple tasks feel overwhelming. Break tasks into smaller, manageable steps. For example, instead of tackling all the dishes at once, start with washing just the plates.

These strategies are a general guide, and what works for one person might be different to what helps another.

The best way to discover what strategies might help you is to visit a medical professional.

With your own strategies and professional guidance, living with depression can become more manageable, leading to better mental health.

Treatment options for people living with depression

Black Dog Institute explains that treatment for depression can involve a combination of psychological, physical, and self-help and alternative therapies, depending on the severity of your symptoms and personal circumstances.

If you believe you may be living with depression, consulting a healthcare professional is the best first step towards regaining control of your life.

When you visit a mental health provider, they may suggest some of the following treatments, depending on your situation:

• Cognitive behavioural therapy (CBT): A commonly used talk therapy, CBT helps identify and address negative thought and behaviour patterns, while focusing on strategies to replace them with healthier ones.
• Mindfulness-based cognitive therapy: A form of self-awareness therapy, this can help you learn to become more aware of the present moment, and free your mind from ‘clutter’.
• Medication: A variety of antidepressants are available, and their effectiveness can vary between individuals. Your healthcare provider will consider factors like your symptoms, family history, and risk factors before prescribing medication. It’s important to be aware of potential withdrawal symptoms and to communicate openly with your doctor.
• Brain stimulation therapy: For those experiencing treatment-resistant depression, brain stimulation therapies such as electroconvulsive therapy (ECT) and repetitive transcranial magnetic stimulation (rTMS) may be recommended, under the guidance of specialists.
• Alternative therapies: Including things like yoga, massage, exercise, omega-3, and mindfulness, this type of treatment can help you feel better, and support your overall management of depression.

Working closely with a doctor or mental health professional to find the most effective coping strategies, staying informed about your family history, and recognising early warning signs of depressive episodes are all key steps in developing a comprehensive treatment plan.

To access professional mental health support, the best place to start is by booking an appointment with your GP to discuss your situation.

If that feels overwhelming, you can also reach out to one of the many mental health helplines available.

Jobs for people living with depression

Finding a job that accommodates your specific needs is essential and can boost your motivation and drive to attend work regularly.

While there isn’t a single job that suits everyone living with depression, it can be helpful to consider these factors when evaluating whether a role might be suitable for you:

• How much social interaction do you prefer daily? Weigh the pros and cons of regular social engagement and how it may affect your mood.
• What kind of environment allows you to feel most comfortable and productive? Do you prefer some background noise, or does a quiet setting help you focus better?
• Would flexible working hours help you manage your depression, or do you need a fixed routine to feel more in control?
• What type of work will give you a sense of purpose?

Check out our article: Jobs for people living with depression for more insights.

Tips for working with depression

If you're living with depression, managing work can feel complex.

Pressures like deadlines, team interactions, and maintaining performance can sometimes intensify mental health challenges.

However, with certain adjustments and proactive strategies, coping with work responsibilities can become more manageable.

Keep open communication

It may be helpful to inform your supervisor or HR representative about your mental health condition. This can foster understanding and potentially allow for adjustments to support your performance and wellbeing.

Take regular breaks

Short, frequent breaks during your workday can be vital. Even a few minutes away from your desk to stretch or engage in deep breathing can help ease stress and reset your mind.

These moments of ‘mental white space’ can improve focus and productivity in the long run.

Prioritise tasks

Depression can make tasks feel overwhelming. A helpful approach is to focus on high-priority tasks first, breaking them down into smaller steps.

Using organisational tools like planners or digital apps can assist in managing tasks and deadlines effectively.

Seek workplace support

Many employers provide Employee Assistance Programs (EAPs) or mental health resources, which may offer access to counselling, stress management, or work-life balance tips.

If your employer doesn’t offer this, Disability Employment Services with APM may support you with meaningful work opportunities and help communicate your needs with your employer, including workplace adjustments.

Set realistic goals

Recognise your limits and set achievable daily, weekly, or monthly goals. Realistic targets can help reduce overwhelm, provide structure, and give a sense of accomplishment when completed.

Self-care

Prioritise your wellbeing alongside your work responsibilities. Ensure you're eating well, exercising regularly, maintaining a sleep routine, and setting boundaries to achieve a healthy work-life balance.

You can explore more tips in our blog: Working with depression: strategies that may help.

How to support someone living with depression

Supporting someone with depression requires empathy, understanding, and patience. It’s important to recognise that depression is a mental health condition, not a personal failing. As explained by Health Direct, here are some practical ways to provide support:

• Being present for them by listening without judgement can be incredibly supportive. Avoid trying to "solve" their problems; instead, reassure them that they’re not alone in their experience.
• Take time to educate yourself about depression to better understand what they’re going through.
• Encourage them to seek help from a healthcare professional. If they’re reluctant, offer to accompany them to appointments or help find therapists or psychiatrists.
• Check-in regularly to see how they’re feeling. Social support, whether through a message, call, or visit, can make a significant difference.
• Patience is key in showing support. Progress with depression can be slow, and setbacks are normal. Your continued patience reassures them that you’ll stand by them, even during tough times.
• Ensure you're also looking after your mental health. Supporting someone with depression can be emotionally challenging, so make time for self-care and seek support if needed.

Depression is a common mental health condition that impacts many people, particularly young adults, every day.

While it may feel overwhelming, managing depression is achievable by recognising your symptoms, developing effective coping strategies, and seeking appropriate professional support.

If you’re living with depression, with the right understanding, awareness, and support, you can learn to manage your symptoms in a way that suits you and work towards leading a fulfilling life.

Resources and further reading

• Understanding depression - Black Dog Institute
• Depression - Health Direct
• Depression - Better Health Channel
• Depression explained - Better Health Channel
• Depression - Lifeline support toolkit
• How to deal with depression and sadness - This Way Up
• Self care for depression - Mind
• How to communicate with someone who has depression? - NSW Health
• Mental illness and work - Beyond Blue

About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Disability Employment Services in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

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