Comprehensive, evidence-based tools and resources for managing depression. Track your progress, access treatment information, and find support.
Major Depressive Disorder is more than sadness—it's a persistent condition lasting at least two weeks with five or more symptoms including depressed mood, loss of interest, changes in sleep/appetite, fatigue, difficulty concentrating, and feelings of worthlessness.
Depression involves complex interactions between neurotransmitters (serotonin, dopamine, norepinephrine), HPA axis dysregulation leading to elevated cortisol, and chronic neuroinflammation affecting brain regions like the hippocampus and prefrontal cortex.
Normal sadness is temporary and situational. Depression is persistent, pervasive, significantly impairs functioning, and involves physical symptoms. It's a medical condition requiring professional treatment—not a character flaw or weakness.
Evidence-based tools to help manage symptoms, track progress, and build recovery skills.
Taking action, even small steps, is one of the most effective ways to break the cycle of depression
Behavioral Activation (BA) is an evidence-based component of Cognitive Behavioral Therapy. The principle is simple: action precedes motivation. By scheduling and engaging in activities, particularly those aligned with your values, you can gradually improve mood and energy.
Use this daily framework to structure achievable goals: 1 big thing, 3 medium tasks, and 5 small wins. Start small and celebrate progress.
One important task that moves you forward
Three meaningful activities
Five simple, achievable actions
Start small: Even one task is progress
Schedule activities: Plan them like appointments
Include pleasurable activities: Not just obligations
Track your mood: Notice how activities affect you
Comprehensive information on treatment options, lifestyle interventions, and recovery strategies
Free, confidential support available 24/7
If you're in immediate danger, call emergency services:
🇬🇧 UK: 999
🇺🇸 US: 911
Samaritans
116 123 (24/7)
Crisis Text (Shout)
Text SHOUT to 85258
NHS 111
Dial 111 or 111.nhs.uk
988 Suicide & Crisis Lifeline
Dial 988 (24/7)
Crisis Text Line
Text HELLO to 741741
NAMI Helpline
1-800-950-6264
