M Share

Depression — quick overview

Depression involves low mood or loss of interest for weeks+, often with sleep or appetite changes.

Common signs

How to use this site

  1. Use 1–3 min breath sets to start the day
  2. Track small wins weekly
  3. Share the one-page PDF with supporters
Try SOS-60 Breath basics

Credible recommendations (UK)

Supportive information only; not medical advice.

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Quick Starter: Depression

Educational information only — not a diagnosis or medical advice.

What it is

A mood condition with persistent low mood and/or loss of interest, alongside changes in energy, sleep or appetite.

Possible signs

  • Persistent sadness or loss of pleasure
  • Tiredness; low energy; slowed thinking
  • Poor concentration or indecisiveness
  • Sleep or appetite changes; feelings of worthlessness

Trusted resources

Use this site for Depression

  • Keep sessions tiny (1–3 minutes) to lower the start barrier.
  • Use Coherent 5-5 to stabilise pacing; log any changes.
  • Pair breath with light movement or a short outside walk when possible.
🟩 Box Breathing 🟦 4-7-8 Breathing 🟪 Coherent 5-5 🆘 60-second SOS

Progress (local only)

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Minutes: 0
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Depression — Small Steps that Add Up

Progress through behavioural activation (doing first, mood follows), sleep regulation and connection. Educational only; not medical advice.

Today’s 1‑3‑5

  • 1 meaningful thing (values‑based).
  • 3 shoulds I will turn into coulds (choose one tiny step).
  • 5 minutes of fresh air or light movement.

Behavioural activation (BA)

  • List Energy‑giving and Meaningful actions. Schedule 2 small items daily.
  • Rate 0–10: mood before/after; notice patterns.
  • Start with action, let motivation catch up.

Sleep & rhythm

  • Wake time fixed (±30 min); light within 1 hour.
  • Reduce long naps; gentle wind‑down.
  • Use breathing (4‑7‑8 or out‑longer‑than‑in) at bedtime.

When to seek more help

For ongoing or severe symptoms, consider NHS Talking Therapies (CBT/BA) or discuss options with your GP. If you feel unsafe, use the urgent help numbers below.

Evidence & UK resources

Emergency & urgent help (UK)

If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.