My Depression Is Getting Worse, What Should I Do?

Depression is an exhausting and overwhelming experience, and when it starts to get worse, it can feel like sinking into a bottomless pit. If you find yourself thinking, my depression is getting worse, what should I do? you’re not alone. Many people experience worsening symptoms over time, and it’s important to recognise the signs and take action.

Ups and downs are normal when dealing with depression, but when the lows start outweighing the highs, it’s time to do something about it. In this article, we’ll explore the reasons depression can worsen and the steps you can take to regain control.

Why Is My Depression Getting Worse?

Depression can creep up gradually, and sometimes, you might not even realise your symptoms are getting worse. What started as occasional sadness or fatigue can develop into persistent low mood, lack of motivation, and emotional numbness.

Possible Reasons Your Depression Is Worsening

Unresolved Trauma or Negative Thought Patterns – Past experiences or ongoing negative thinking can deepen depression over time.
Major Life Changes – Stress from job loss, relationship breakdowns, financial difficulties, or bereavement can trigger or worsen depression.
Isolation and Loneliness – A lack of social support can make depression feel even heavier.
Poor Sleep and Lifestyle Habits – Irregular sleep, unhealthy diet, and lack of exercise can contribute to worsening mental health.
Not Getting the Right Help – Without proper treatment, depression can persist and intensify.

Signs That Your Depression Is Getting Worse

It’s important to recognise when your depression is deepening so you can take action. Some signs include:

Feeling hopeless or empty most days
Sleeping too much or struggling with insomnia
Loss of interest in hobbies or activities you once enjoyed
Increased anxiety, irritability, or frustration
Difficulty concentrating or making decisions
Withdrawing from friends and family
Frequent thoughts of self-harm or suicide (if this happens, seek professional help immediately)

What Can I Do to Manage Depression?

If your depression is getting worse, there are practical steps you can take to help yourself. Remember, small changes can lead to big improvements over time.

1. Reach Out for Support

Depression often makes people want to withdraw from others, but isolation can make things worse. Even if it feels difficult, reach out to friends, family, or a support group. Talking to someone who understands can help you feel less alone.

2. Seek Professional Help

If your depression is becoming unmanageable, it’s important to seek help from a therapist, counsellor, or doctor. Therapy can provide coping strategies, while medication (if recommended by a professional) can help stabilise your mood.

3. Explore Different Types of Therapy

Various therapies can help, including:

Cognitive Behavioural Therapy (CBT) – Helps reframe negative thoughts.
Integrative Counselling – A personalised approach combining different therapy techniques.
Mindfulness-Based Therapy – Focuses on present-moment awareness and stress reduction.

4. Establish a Routine

Depression thrives in chaos. Creating a structured daily routine can provide stability. Try setting small, achievable goals like:

Getting out of bed at the same time each morning
Taking a shower and getting dressed
Eating three balanced meals a day
Engaging in an enjoyable activity, even if just for a few minutes

5. Monitor Your Thoughts

Depression often feeds on negative self-talk. Challenge these thoughts by asking yourself:

Is this thought based on fact or assumption?
Would I say this to a friend in my situation?
What evidence do I have that contradicts this belief?

6. Stay Connected

Social interaction can be challenging when depressed, but maintaining relationships is vital. Try:

Calling or texting a friend
Attending a local support group
Joining an online mental health community
Spending time with a pet if you have one

7. Practise Self-Care

Self-care isn’t just bubble baths and candles—it’s about looking after your mental and physical well-being. Some effective self-care habits include:

Getting Enough Sleep – Lack of sleep can worsen depression.
Eating Well – A healthy diet supports brain function and mood.
Regular Exercise – Even a short daily walk can boost your mood.
Mindfulness & Meditation – These can help reduce stress and improve emotional resilience.

Other Strategies to Help When Depression Worsens

8. Limit Social Media and Negative Influences

Spending too much time on social media can sometimes make depression worse. Try reducing screen time and avoiding content that triggers negative emotions.

9. Keep a Mood Journal

Writing down your thoughts and feelings can help you identify patterns and triggers for your depression. This can also be a useful tool to share with a therapist.

10. Try Relaxation Techniques

Deep breathing, progressive muscle relaxation, and listening to calming music can all help lower stress and anxiety, which often accompany depression.

11. Challenge the Urge to Withdraw

Even when you don’t feel like it, try to do one small social activity. It might be as simple as sitting in a coffee shop or saying hello to a neighbour.

12. Seek Out Small Joys

Even in the darkest moments, small moments of joy exist. Watching a funny show, playing with a pet, or reading a book can help lift your mood, even if only slightly.

When to Seek Emergency Help

If you find yourself having thoughts of self-harm or suicide, seek help immediately. Contact a crisis helpline, speak to a doctor, or go to A&E if necessary. You do not have to face this alone—support is available.

Remember, You’re Not Alone

If you feel like your depression is getting worse, don’t suffer in silence. Reach out for help, prioritise self-care, and explore treatment options. Recovery isn’t always linear, but with the right support and strategies, you can find ways to cope and regain control of your mental health.

Low Cost Online Counselling

Our low-cost counselling service gives you access to private therapy for only £29. Just follow these two simple steps to access our affordable counselling service.

Step 1: Go to the self referral contact form below.

Step 2: Complete the form to book and secure an initial free consultation.

It’s as simple as that. One of our team will contact you within 24 hours to discuss your needs.