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 in Aotearoa 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 wider 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 New Zealand 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 whānau.

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 whānau 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 whānau
• 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.

These feelings can be frightening and difficult to process alone, so try to talk to people you trust, whether that's whānau, friends or a colleague. Research into depression can also help build understanding, but stick to credible sources such as Wisdom Wellbeing and Health New Zealand | Te Whatu Ora. Speak to your GP for advice, and remember you are not alone in these feelings.

How Common Is Depression in New Zealand?

According to the Ministry of Health's New Zealand Health Survey, around one in three adults (34.8%) reported experiencing mild or greater anxiety and/or depression symptoms in the past two weeks during 2021–23, an increase from around one in four adults (25.0%) in 2016/17. The survey also found a particularly large increase among young adults aged 15 to 24, both in symptoms of anxiety and depression and in problematic substance use.

These figures highlight that depression and related symptoms are becoming more commonly reported across New Zealand, particularly among younger employees who may be navigating these challenges while also establishing their careers.

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 whānau and friends 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 whānau or friends 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 call or text 1737 to talk with a trained counsellor, or call 111 in an emergency. These services are free, confidential and available 24/7.

How an Employee Assistance Programme 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 Programme (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 whānau or friends, and accessing support through an EAP if available through your workplace, can also help.

Related Entities

• 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.

• Hauora:

A holistic Māori concept of wellbeing encompassing physical, mental, social and spiritual health, often used in New Zealand workplaces to frame mental health support.

• Health New Zealand | Te Whatu Ora:

New Zealand's national health service, responsible for publishing health information and resources, including guidance on recognising and treating depression.

• Employee Assistance Program (EAP):

Confidential counselling support that can help working parents manage personal or family stress while supporting their child.

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