How Do I Know If I Am Depressed?

We've all experienced low moods from time to time, it's a normal part of life. But for some people, these feelings don't pass. They intensify into something more persistent, bringing a deeper sense of helplessness and isolation. Depression can range from mild to severe, which often leaves people asking the difficult question: am I depressed, or just going through a rough patch?

Understanding the difference matters, both for individuals trying to make sense of how they feel, and for employers wanting to support their workforce. This guide explains the signs and symptoms of depression, offers a simple self-reflection tool, and outlines what employers can do to help.

Employer Responsibilities

Employers have a role to play in recognising when an employee may be experiencing symptoms of depression and connecting them with effective support. This matters because work can sometimes make symptoms worse if the right support isn't in place, which affects both the employee and the broader business.

If you're wondering how to help someone with depression in the workplace, it's worth noting that employers aren't expected to act as an in-house therapist. A basic understanding of the condition, however, is one of the most useful first steps in supporting your workforce and recognising when someone may be struggling. This is one reason many Australian organisations have turned to Employee Assistance Programmes (EAPs) for confidential mental health support.

Signs and Symptoms of Depression

Depression can present in many ways, generally falling into three categories: psychological, physical and social. Some signs are easier to notice in yourself, while others may be more visible to colleagues, friends or family.

Psychological Symptoms

Psychological symptoms are often the most talked about, yet can be the hardest for others to spot. Left unaddressed, they can worsen across all areas of life, including work.

Psychological symptoms include:

• Continuous feelings of hopelessness, worthlessness or guilt
• A loss of interest in hobbies or things you usually enjoy
• Persistent sadness or tearfulness
• Suicidal thoughts
• Low mood lasting two weeks or more
• Increased irritability or reduced tolerance of others
• Lack of motivation or interest in daily tasks
• Difficulty making decisions
• Reduced enjoyment of life generally
• Physical Symptoms

Physical symptoms are often easier to recognise, although they can still be mistaken for something else. Colleagues, friends or family may notice these signs before the person experiencing them does.

Physical symptoms can include:

• Low physical energy
• Changes in appetite or weight
• Constipation
• Reduced interest in intimacy
• Moving or speaking more slowly than usual
• Disrupted sleep
• Unexplained aches and pains
• Social Symptoms

Social symptoms are often a key indicator for the people around someone experiencing depression, even before the person themselves recognises what's happening.

Social symptoms include:

• Avoiding social contact with friends, colleagues or family
• Withdrawing from activities
• Avoiding hobbies and interests
• Increasing difficulties at home or at work
• Reduced ability to carry out usual work tasks

If you notice several of these symptoms occurring most of the day, nearly every day, it's worth speaking to your GP for guidance, or reaching out to a trusted mental health service such as Beyond Blue or the Black Dog Institute.

These feelings can be frightening and difficult to process alone, so try to talk to people you trust, whether that's family, friends or a colleague. Research into depression can also help build understanding, but stick to credible sources such as Wisdom Wellbeing, Beyond Blue, the Black Dog Institute or Head to Health. Speak to your GP for advice, and remember you are not alone in these feelings.

How Common Is Depression in Australia?

According to the Australian Bureau of Statistics' National Study of Mental Health and Wellbeing 2020–2022, an estimated 8% of Australians aged 16–85, roughly 1.5 million people, experienced an affective disorder (which includes depression) in a 12-month period. The same study found that 21.5% of Australians experienced any 12-month mental disorder, with young people aged 16–24 recording the highest rate at 38.8%.

These figures highlight that depression is far more common than many people realise, and that younger employees in particular may be navigating these challenges while also establishing their careers.

A Simple Self-Reflection Exercise

If you're concerned about your symptoms, the following questions can help you reflect honestly on how you've been feeling. Rate each question from 1 to 10, using the scale below.

Key: 10 = overwhelmingly yes 5 = indifferent 1 = strong no

• Am I avoiding social connection with friends and colleagues?
• Have I lost motivation for hobbies I once enjoyed?
• Have I experienced low moods for more than two weeks?
• Do I typically react negatively, such as with anger or sadness, when confronted with my thoughts and feelings?
• Do I lack energy most days of the week (more than five days)?
• Is my sleep disrupted more than three times a night?
• Do I experience suicidal thoughts often?

If you scored mostly 7 to 10, it's strongly recommended that you speak to your GP for advice and ask about counselling options to find what might suit you best. Lean on trusted friends and family for support along the way.

If you scored mostly 4 to 6, it may help to monitor your mood over time. Keeping a journal, talking with people you trust, increasing physical activity and making time for things you enjoy can all help. It's still worth booking an appointment with your GP to discuss ways to improve your mood.

If you scored 3 or below, it can still help to build your understanding of depression and how it presents. Talking with trusted friends or family can provide valuable support and perspective, and some may even relate to what you're experiencing.

If you are having thoughts of suicide or self-harm, please contact Lifeline on 13 11 14, the Suicide Call Back Service on 1300 659 467, or call 000 in an emergency. These services are free, confidential and available 24/7.

How an Employee Assistance Program Can Help

As an employer, recognising depression in your workforce is only the first step. Providing a clear, accessible pathway to support is equally important. An Employee Assistance Program (EAP) gives employees confidential access to professional counselling, which can make a significant difference for someone navigating depression, whether they're managing mild symptoms or something more severe.

EAPs also support managers, who are often the first point of contact when an employee is struggling. Rather than needing to diagnose or treat an employee's condition, managers can be equipped with the tools to recognise signs of depression and confidently direct employees toward appropriate support.

Moving Forward

Depression can feel overwhelming, both for the person experiencing it and for those around them. Recognising the signs early, whether in yourself or someone you work with, is one of the most valuable steps toward getting the right support in place.

Whether through a conversation with a GP, access to an EAP, or simply reaching out to someone you trust, support is available. No one needs to navigate depression alone, and taking that first step toward understanding your symptoms can be the beginning of meaningful change.

Frequently Asked Questions

• What is the difference between sadness and depression?

Sadness is usually a temporary response to a specific event or situation, and it tends to improve with time. Depression is more persistent, typically lasting two weeks or longer, and affects multiple areas of life including motivation, sleep, appetite and relationships. If low mood doesn't lift and starts interfering with daily functioning, it may be worth speaking to a GP.

• Can work make depression worse?

Yes, work can worsen symptoms of depression if appropriate support isn't in place, particularly where there's high stress, poor communication or limited flexibility. Conversely, a supportive workplace with access to resources like an EAP can play a meaningful role in someone's recovery and ongoing management of their mental health.

• How can I support a colleague who may be experiencing depression?

You don't need to be a therapist to offer meaningful support. Simply checking in, listening without judgement, and gently encouraging them to speak with a GP or access an EAP can make a real difference. Avoid making assumptions about their condition, and respect their privacy and pace.

• What should I do if I think I might be depressed?

Start by reflecting honestly on your symptoms using a tool like the one in this article, and consider speaking to a GP, who can discuss diagnosis and treatment options. Reaching out to trusted friends or family, and accessing support through an EAP if available through your workplace, can also help.

• Where can I get immediate help if I'm having suicidal thoughts?

If you are having thoughts of suicide or self-harm, contact Lifeline on 13 11 14 or the Suicide Call Back Service on 1300 659 467, both available 24/7. In an emergency, call 000 immediately. These services are free, confidential and staffed by trained professionals.

Related Entities

• Employee Assistance Program (EAP):

A confidential support service that gives employees access to professional counselling, helping them manage depression and other mental health challenges alongside workplace pressures.

• Presenteeism:

When an employee is physically at work but mentally disengaged due to a condition like depression, often resulting in reduced productivity and increased errors.

• Psychological Distress:

A measure of mental strain, including symptoms of anxiety and depression, commonly tracked through national surveys to understand population mental health trends.

• GP Mental Health Care:

General practitioners play a central role in assessing, diagnosing and referring patients for depression, often forming the first point of contact in the Australian healthcare system.

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