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Depression is more than just feeling sad. It can affect your thoughts, feelings, behaviour, and daily life. In the UK, around 1 in 5 people report feeling depressed or anxious, so if you’re experiencing these feelings, you are not alone. With the right support and treatment, recovery is possible.

This guide covers:

  • Types of depression
  • Signs and symptoms
  • Causes
  • Self-help strategies
  • Treatments
  • How Ben can support you

1. Types of depression

Everyone experiences low moods occasionally, but when these feelings persist for weeks and affect your daily life, it could be depression. Here are the main types:

Type

Key Features

Typical Symptoms

Who it Affects

Clinical depression

Diagnosed by a GP

Persistent low mood, loss of interest, fatigue, hopelessness

Any age

Bipolar disorder

Mood swings between mania and depression

Depression symptoms + episodes of high energy, risky behaviour

Any age

Antenatal/Postnatal depression

During or after pregnancy

Persistent low mood, anxiety, guilt

Parents, usually mothers

Seasonal affective disorder (SAD)

Depression with a seasonal pattern, usually winter

Low mood, lethargy, sleep changes

Adults in higher latitudes

Note: Depression is a real illness, not a sign of weakness, and cannot simply be “snapped out of.”

2. Signs and symptoms of depression

Depression affects people differently. Symptoms can be psychological, physical, or social.

Psychological symptoms

  • Persistent sadness or low mood
  • Hopelessness or helplessness
  • Low self-esteem
  • Guilt or self-blame
  • Irritability
  • Difficulty making decisions
  • Loss of enjoyment or motivation
  • Anxiety or worry
  • Suicidal thoughts or self-harm

Physical symptoms

  • Fatigue and low energy
  • Changes in appetite or weight
  • Sleep disturbances (insomnia or oversleeping)
  • Unexplained aches and pains
  • Low sex drive
  • Changes in menstrual cycle

Social symptoms

  • Withdrawing from friends and family
  • Avoiding hobbies or social activities
  • Struggling with work, home, or family responsibilities
  • Difficulty concentrating

Gender and age differences

Group

Additional Signs

Notes

Men

Tightness in chest, digestive problems, erectile dysfunction, headaches, risk-taking behaviour

May struggle to talk about feelings

Women

Dramatic mood swings, fatigue, feeling overwhelmed, focus difficulties

Hormonal changes can influence symptoms

Children & Teens

Irritability, anger, school refusal, loss of interest, behavioural changes

Often expressed through behaviour rather than words

3. Causes of depression

There is no single cause; depression usually results from a combination of factors:

Cause

How it Contributes

Examples

Stressful life events

Triggers emotional distress & chemical imbalance

Bereavement, relationship breakdown, job loss

Personality

Low self-esteem or self-criticism

Perfectionism, negative thinking

Family history

Genetic predisposition

Parent or sibling with depression

Postnatal

Hormonal & lifestyle changes

Caring for a newborn

Loneliness

Social isolation increases risk

Limited contact with friends/family

Alcohol & drugs

Affect brain chemistry

Excessive alcohol, recreational drugs

Illness

Chronic or life-threatening conditions

Diabetes, cancer, head injury

4. Self-help strategies

You can take steps to manage depression alongside professional support:

Strategy

How it Helps

Tips

Stay connected

Reduces isolation

Reach out to friends or family regularly

Identify triggers

Helps prevent relapse

Keep a mood diary; track patterns

Exercise

Boosts mood & energy

Start small: 10–30 mins daily

Healthy diet

Supports brain function

Eat balanced meals, limit alcohol

Sleep routine

Improves emotional regulation

7–9 hours per night; consistent schedule

Mindfulness

Reduces rumination & anxiety

Use apps like Headspace, Calm, Balance

Stay present

Focus on what you can influence today

Avoid ruminating on past/future

Additional Tips:

  • Podcasts on mental health can provide advice and motivation.
  • A Mood Diary can help identify patterns and triggers.

5. Treatments for depression

Treatment depends on the severity of your depression and can include lifestyle changes, therapy, and medication.

Treatment

How it Works

Suitable For

Notes

Lifestyle changes

Exercise, diet, sleep, mindfulness

Mild depression

Can complement other treatments

Talking therapies

CBT, counselling, SilverCloud online CBT

Mild to severe

Helps break negative thought cycles

Medication

Antidepressants

Moderate to severe

Often combined with therapy

Natural remedies

Herbal supplements, relaxation techniques

Mild

Check interactions with other meds

Talking Therapies:

  • Cognitive Behavioural Therapy (CBT): Helps change negative thought patterns.
  • SilverCloud: Free for UK Automotive employees; online CBT platform for self-help or guided support.

Medication:

  • Antidepressants regulate brain neurotransmitters and are usually for moderate/severe depression.
  • Often prescribed alongside talking therapy.

6. How Ben can support you

We are here for anyone who works, or has worked, in UK Automotive, and their family dependents.