ALPIMS • MOOD & MENTAL HEALTH
Depression
& Anxiety
You may feel low, worried, overwhelmed — or a mixture. You do not have to work it all out at once.
Both deserve care.
Support can fit your health, sensory needs and energy.
One section at a time.
Choose what feels useful today.
Start with one guide
These NHS inform guides use cognitive behavioural
therapy (CBT). Try a small section, then pause.
These are Scottish resources. Their information can be useful elsewhere, but local services and emergency numbers differ. Self-help guides do not replace professional care or crisis support.
What is depression? More than a passing low mood
Depression can affect mood, interest, thinking, sleep and everyday life.
You may notice:
- Feeling low, empty, numb or hopeless.
- Less interest or pleasure in things.
- Changes in sleep, appetite or energy.
- Difficulty concentrating or starting tasks.
Symptoms often persist for two weeks or more. You do not need to wait two weeks to ask for help.
These signs can overlap with illness, grief or burnout. A clinician can help assess the pattern.
What is anxiety? When worry or fear becomes hard to manage
Anxiety can involve worry, fear, tension or feeling on alert.
- Thoughts that keep circling.
- Feeling restless or on edge.
- Sleep or concentration difficulties.
- Physical feelings such as a racing heart or nausea.
Some anxiety is a normal response to stress. When it persists or disrupts life, support may help.
New or unexplained physical symptoms also deserve medical assessment.
Can I have both? Yes — symptoms can overlap
Depression and anxiety can occur together.
You might feel worried and exhausted, or low and restless, at the same time.
Poor sleep, ongoing worry and difficulty doing everyday things can add to each other.
You do not need to choose one label.
Tell your clinician what you are noticing.
Both can be included in your care plan.
What may help? Start small and get support
- Speak with your GP: discuss symptoms, physical health and treatment options.
- Consider psychological support: approaches such as CBT can help; adaptations may be needed.
- Discuss medication if appropriate: benefits, side effects and your preferences matter.
- Choose one manageable support: a meal, a quieter space, a small meaningful activity or contact with someone safe.
These small supports are not a test or a cure. They can sit alongside treatment.
ALPIMS notes: make support fit Capacity, body and environment matter
Consider the whole picture: pain, sleep, physical illness, sensory overload, trauma, relationships and practical demands.
- Brain fog: use a short section, audio if available, or help from someone you trust.
- Autism or ADHD: ask for clear language, sensory adjustments and practical support.
- Fatigue or ME/CFS: keep activities within your energy limits. Avoid pushing through post-exertional symptoms.
- Trauma: choose grounding that feels safe. Eyes-open or external-focus options may suit you better.
These are adaptations to discuss, not explanations for every symptom. Burnout, depression and anxiety may overlap and need individual assessment.
More guides & Australian support Choose one trusted resource
NHS inform — self-help guides and information.
Healthdirect — Australian information about symptoms, assessment and treatment.
Beyond Blue — information and support in Australia. Call 1300 22 4636 or use online counselling.
When should I seek help? You do not have to wait until things are severe
Ask for help if symptoms persist, worsen, or affect sleep, relationships, self-care or daily life.
You could say:
“I have been feeling low and anxious.
Daily life is getting harder.
Could we look at both my mental and physical health?”
If you have thoughts of suicide or self-harm, seek support promptly.
In Australia, call Lifeline 13 11 14 or visit its website for chat and text options. If life is in immediate danger, call 000.
Lifeline support ↗