Depression: what helps, from treatment to self-help, and how to support someone

Depression is not a sign of weak willpower; it is an illness that needs treatment. The Korean national mental health portal describes major depressive disorder as neither a personal weakness nor a fault, and as an illness that should be treated rather than left alone (National Mental Health Information Portal, 2020). The World Health Organization (WHO) likewise states that there is effective treatment for mild, moderate and severe depression (WHO, 2026). The symptoms of depression and the research showing that treatment works are covered in depression symptoms.

This guide picks up from there. Drawing on research, clinical guidelines and public health sources, it covers how treatment is chosen by severity, what to know when taking antidepressants, what you can try on your own, how to prevent relapse once you feel better, and how to support a family member or friend who is depressed. If you want to look at how you are doing now, the depression check-in (PHQ-9) looks back over the last 2 weeks. A self-check is not a diagnosis.

If you have thoughts of harming yourself, do not wait until you finish reading: call or text 988 now in the US or Canada, call Samaritans on 116 123 in the UK or Ireland, or find a line at findahelpline.com elsewhere.

WHO says antidepressants are not needed for mild depression: psychological treatment comes first, and antidepressants can be added in moderate and severe depression (WHO, 2026). The UK’s National Institute for Health and Care Excellence (NICE) says treatment should be chosen together, matching the person’s needs and preferences. For less severe depression it recommends considering the least intrusive option first, guided self-help, and offering antidepressants as a first treatment only if that is the person’s informed preference. For more severe depression it lists the combination of cognitive behavioural therapy and an antidepressant first (NICE, 2022). The Korean portal says psychotherapy alone is sometimes enough for mild depression, while medication is almost essential from moderate depression upwards (National Mental Health Information Portal, 2020). The emphasis differs a little between bodies, so decide together with your doctor. If you have ever had periods of manic symptoms, such as an unusually high or irritable mood with greatly increased energy, tell your doctor: depression that alternates with manic periods may be bipolar disorder, which is treated with different medicines and approaches (WHO, 2026).

Psychological treatments with proven effects include behavioural activation, cognitive behavioural therapy, interpersonal therapy and problem-solving therapy (WHO, 2026). Cognitive behavioural therapy looks at how thoughts, feelings and behaviour affect each other and teaches coping skills; interpersonal therapy works on difficulties such as changes in relationships or loss; and problem-solving therapy means defining a problem, choosing a solution and trying it out (NICE, 2022). Thinking habits that CBT works on, such as all-or-nothing thinking and catastrophising, and ways to examine them are covered in the cognitive distortions guide.

Behavioural activation means, instead of waiting to feel better before doing things, looking at how activities and mood are linked and planning small activities to do first (NICE, 2022). In a meta-analysis of 26 randomised controlled trials (1,524 people), behavioural activation worked better than control conditions (effect size 0.74), though most studies were of low quality (Ekers et al., 2014). In a UK trial that randomised 440 people, behavioural activation delivered by trained mental health workers without professional therapy qualifications was no worse than cognitive behavioural therapy after 1 year, with a difference of 0.1 points in depression scores, and it cost less (Richards et al., 2016).

In an analysis of 101 randomised controlled trials (11,910 people, mostly with moderate or more severe depression), people who received psychotherapy and medication together were more likely to improve by the end of treatment than those who received either alone (Cuijpers et al., 2020). An analysis of individual data from 39 studies of internet-based cognitive behavioural therapy (9,751 people) found that for people scoring 5 to 9 on the PHQ-9, self-guided and human-supported programmes differed little, but at 10 or more, programmes with human support did better (Karyotaki et al., 2021). If you are unsure whether you are worn out by work or weighed down by stress, see also burnout versus depression and how to relieve stress.

Antidepressants usually start to have an effect after 1 to 2 weeks and can take up to 8 weeks to work fully (NHS, 2025). If one is going to work, the benefit is usually felt within 4 weeks (NICE, 2022), and sleep, appetite and concentration often improve before mood does (NIMH, 2024a). Side effects at the start often ease within a few weeks as the body adjusts, though some can carry on while you take the medicine. Antidepressants generally work about as well as each other; they differ in who can take them and in their side effects (NHS, 2025). The research in this guide is mostly in adults. WHO says antidepressants should not be used for depression in children, and in adolescents they are not a first treatment and should be used with extra caution (WHO, 2026).

Even after you feel better, they are usually taken for at least 6 months, with the duration reviewed regularly with your doctor (NICE, 2022; NHS, 2025). Stopping suddenly or missing doses can cause discontinuation symptoms such as dizziness, electric-shock sensations, sleep problems and nausea (NICE, 2022). In a meta-analysis of 79 studies (21,002 people), 31% of people who stopped an antidepressant had at least one such symptom; 17% of people stopping a placebo did too, so allowing for that it was about 15%, and severe symptoms affected 2.8% (Henssler et al., 2024). Another review reported higher rates and cases lasting months or longer (Davies & Read, 2019), and symptoms may be more likely the longer you have taken the medicine or the higher the dose (NHS, 2025). So if you want to stop, talk to the doctor who prescribed it first and reduce slowly over weeks or months; most people stop successfully this way (NICE, 2022; Royal College of Psychiatrists, 2024). Side effects, timing, worries about addiction and how to stop are covered in more detail in antidepressants and psychiatric medication.

Antidepressants are not addictive in the sense of causing craving, a high or loss of control. The body can, however, adapt to them, a physical dependence that can bring symptoms on stopping (Royal College of Psychiatrists, 2024). It is not common, but some people have suicidal thoughts or urges to self-harm when they start an antidepressant; people aged 24 or under, or who have had these thoughts before, may be most at risk. If this happens, tell your doctor straight away (NHS, 2025). In an emergency, contact your local emergency services or a crisis line. Drinking alcohol while taking antidepressants can make symptoms worse or make you sleepy or dizzy (NHS, 2025). Herbal remedies such as St John’s wort can also interact dangerously with medicines including antidepressants and birth-control pills, so check with a doctor or pharmacist before taking them (NCCIH, 2025).

What you can do on your own works alongside treatment rather than replacing it. WHO advises keeping up activities you used to enjoy, staying in touch with family and friends, moving regularly even if it is just a short walk, keeping regular eating and sleeping times as far as possible, cutting down on alcohol, and talking to someone you trust about how you feel (WHO, 2026). The US National Institute of Mental Health (NIMH) says that doing things you used to enjoy can lift your mood even if you do not feel like it, and that important decisions are best put off until you feel better (NIMH, 2024a). This is the same idea as behavioural activation. Rather than big plans, pick small things such as a short walk, a shower or a text to a friend.

Exercise helps too. In a meta-analysis of 218 randomised controlled trials (14,170 people) in people meeting criteria for depression, walking or jogging, yoga and strength training reduced depression symptoms by a moderate amount (effect sizes 0.62, 0.55 and 0.49), and even light walking had a meaningful effect. Only one study had a low risk of bias, however, so the certainty of the evidence was low for walking or jogging and very low for the rest (Noetel et al., 2024). A Cochrane analysis limited to rigorously designed trials found a small effect that was not statistically clear (Cooney et al., 2013). Especially for moderate or more severe depression, think of exercise as something to do alongside treatment rather than instead of it.

In a meta-analysis of trials that improved sleep quality, better sleep also reduced symptoms of depression (Scott et al., 2021). If sleep problems come with your low mood, see insomnia: what helps. Alcohol and cigarettes may seem to help at first, but they make things worse in the long run (NHS, 2023). In observational studies, alcohol use disorder and depression each roughly doubled the risk of the other, and alcohol use disorder raising the risk of depression looked the more likely direction (Boden & Fergusson, 2011). If you find yourself being very hard on yourself, how to build self-compassion may also help.

Depression can come back. In a systematic review, among people treated in specialist mental health care, over 15 years 85% had another episode, while in the general population, over 15 years it was 35%. The number of previous episodes and lingering mild symptoms were the most important predictors (Hardeveld et al., 2010).

In an analysis of 31 randomised controlled trials (4,410 people) in people who had improved on medication, the relapse rate was 41% among those switched to a placebo and 18% among those who continued (Geddes et al., 2003). In a trial that randomised 478 UK adults who had had depression at least twice or had taken antidepressants for 2 years or more, the share who relapsed within 1 year was 56% in the group that tapered off and 39% in the group that stayed on them (Lewis et al., 2021). Relapse can happen even on medication, and stopping does not always lead to relapse. Whether to continue is decided with your doctor, weighing the risk of relapse against the pros and cons of long-term use (NICE, 2022).

For people whose depression keeps returning, mindfulness-based cognitive therapy (MBCT), an 8-session group programme, is another option. In an analysis of individual data from 9 randomised controlled trials (1,258 people), the risk of relapse over 60 weeks was lower than without MBCT (hazard ratio 0.69; Kuyken et al., 2016). In a UK trial of 424 adults who had had three or more episodes and were on maintenance antidepressants, people who tapered their medication with their doctor’s support while doing MBCT and people who stayed on medication showed no clear difference in relapse over 2 years (Kuyken et al., 2015). These results are for a set group programme, not for meditation apps. The wider evidence on meditation and mindfulness, and their side effects, is covered in meditation and mindfulness.

NICE advises noting the stressful situations and triggers, warning signs such as anxiety or poor sleep, and behaviours such as avoidance or rumination that came before your symptoms got worse, and planning in advance what you will do if each comes back. If symptoms return, seek help as soon as possible (NICE, 2022).

Depression can develop slowly, and the person may not realise they have changed. That is why a partner, family member or friend is often the first to notice that help is needed (NHS, 2026). In Korea’s 2024 national survey of mental health knowledge and attitudes, family and relatives were also the people most often asked for help during a mental health problem, at 49.4%. Yet only 24.9% said they knew how to use mental health services (Ministry of Health and Welfare, 2024).

Here is what you can do. Let them know you care and are there to listen, and accept them as they are without judging. Gently encourage them to stay active, eat well and do things they enjoy, find out what services are available, and encourage them to see a doctor. Keep in touch by message or phone, and be patient (NHS, 2026). Inviting them for walks and outings, and practical help such as keeping track of appointments or reminders for prescribed medicine, also make a difference (NIMH, 2024a).

When raising it, people with lived experience of depression felt it was better to talk about changes you can see, such as “you don’t seem to be sleeping well lately”, than to use a label such as “you have depression”. They also felt that pressure such as “I won’t see you until you get better” should be avoided (Bond et al., 2019). These were the views of the lived-experience panel in an expert consensus study; the lived-experience and professional panels disagreed, so these points did not make the final guidelines.

If you are worried about suicide, it is all right to ask directly rather than hinting: “Are you thinking about suicide?” In two meta-analyses of research participants, asking about suicide did not raise risk, and in one of them suicidal thoughts even tended to fall slightly (Blades et al., 2018; DeCou & Schumann, 2018). The US National Institute of Mental Health advises asking directly, listening without judgment, keeping dangerous items away, connecting the person with a crisis line, and staying in touch after a crisis (NIMH, 2024b). Korea’s suicide prevention training “See, Listen, Talk” (Bogo-Deutgo-Malhagi) follows the same steps: noticing the signs, asking about suicidal thoughts and listening, and connecting the person with professionals (Ministry of Health and Welfare, 2013). If they seem in danger now, call or text 988 in the US or Canada, call Samaritans on 116 123 in the UK or Ireland, find a line at findahelpline.com elsewhere, or contact your local emergency services. In Korea, family and friends can also call the 109 line for advice when they do not know how to help (Ministry of Health and Welfare, 2026b).

Mental health first aid training improved helpers’ knowledge and confidence, but there is not yet enough evidence that the mental health of the people they help improves (Morgan et al., 2018; Forthal et al., 2022). Your role is not to become their therapist but to connect them with professionals. Supporting someone can wear you down too, so look after your own mental health and consider talking with others in a similar situation (NHS, 2023; NHS, 2026).

If you live outside Korea, start with a family doctor or your local mental health services, and see the FAQ below for crisis lines. In Korea, you can see a psychiatrist, or contact your city, county or district mental health welfare centre for counselling and referral to other services. The mental health crisis line 1577-0199 (24 hours) connects you to a nearby centre for counselling, mental health information and directions to medical services (Ministry of Health and Welfare, 2025). What happens at a first visit, costs and worries about records are covered in Seeing a psychiatrist for the first time.

In 2026, a “mental health counselling voucher” (formerly the national “mind investment” programme) funds 8 sessions of professional counselling (at least 50 minutes each) for people with emotional difficulties such as depression or anxiety. There is no age or income limit, but you need proof such as a referral from a community mental health centre or university counselling centre, a psychiatrist’s diagnosis or opinion, or a PHQ-9 score of 10 or more from the national health check-up. You apply at a local community centre or online, the co-payment ranges from 0 to 50% depending on health-insurance premiums, the voucher must be used within 120 days of being issued, and applications close when the budget runs out. A mind.io self-check result does not count as proof. People who need psychiatric care first, such as in an acute suicidal crisis, are not eligible and should call 109 or 119 first (Ministry of Health and Welfare, 2026a).

In the same 2024 survey, 50.7% said some friends would turn away from them if they developed a mental illness, and 43.0% correctly recognised a described case of depression (Ministry of Health and Welfare, 2024). If asking for help feels hard, you are not the only one.

Q. Are antidepressants addictive? A. Not in the sense of craving, a high or loss of control. The body can adapt to them, though, so stopping can bring symptoms (Royal College of Psychiatrists, 2024). That is why they are reduced slowly with the prescriber, and most people stop successfully this way (NICE, 2022).

Q. How long do I need to take them? A. Usually for at least 6 months after you feel better, and longer for people whose depression has been recurrent or severe. The duration is reviewed regularly with your doctor (NICE, 2022; Royal College of Psychiatrists, 2024).

Q. Can exercise alone cure depression? A. For less severe depression, an exercise programme is one of the treatments that can be chosen first (NICE, 2022). But the certainty of the exercise evidence is low (Noetel et al., 2024), so for moderate or more severe depression, combine it with treatment.

Q. What about supplements such as St John’s wort? A. NICE does not recommend it, because the right dose is uncertain, preparations vary and it can interact seriously with other medicines (NICE, 2022). Check with a doctor or pharmacist before taking it (NCCIH, 2025).

Q. What if my family member refuses treatment? A. Respect their right to decline treatment (NICE, 2022) while staying in touch and being patient (NHS, 2026). If you see a risk that they may harm themselves or others, contact a crisis line or your local emergency services straight away.

Q. It’s so hard I’m having thoughts of harming myself. A. Please do not carry them alone. Reach out to a crisis line right away: call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a line at findahelpline.com elsewhere. If you are in immediate danger, contact your local emergency services.

References: World Health Organization (2026), Depressive disorder (depression) [Fact sheet], https://www.who.int/news-room/fact-sheets/detail/depression; National Institute for Health and Care Excellence (2022), Depression in adults: treatment and management (NICE guideline NG222), https://www.nice.org.uk/guidance/ng222; National Center for Mental Health (2020), Major depressive disorder [National Mental Health Information Portal, in Korean], https://www.mentalhealth.go.kr/portal/disease/diseaseDetail.do?dissId=36; Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014), Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis, PLoS ONE 9(6), e100100, https://doi.org/10.1371/journal.pone.0100100; Richards, D. A., Ekers, D., McMillan, D., Taylor, R. S., Byford, S., Warren, F. C., et al. (2016), Cost and outcome of behavioural activation versus cognitive behavioural therapy for depression (COBRA): A randomised, controlled, non-inferiority trial, The Lancet 388(10047), 871-880, https://doi.org/10.1016/S0140-6736(16)31140-0; Cuijpers, P., Noma, H., Karyotaki, E., Vinkers, C. H., Cipriani, A., & Furukawa, T. A. (2020), A network meta-analysis of the effects of psychotherapies, pharmacotherapies and their combination in the treatment of adult depression, World Psychiatry 19(1), 92-107, https://doi.org/10.1002/wps.20701; Karyotaki, E., Efthimiou, O., Miguel, C., Bermpohl, F. M. G., Furukawa, T. A., Cuijpers, P., & IPDMA-DE Collaboration (2021), Internet-based cognitive behavioral therapy for depression: A systematic review and individual patient data network meta-analysis, JAMA Psychiatry 78(4), 361-371, https://doi.org/10.1001/jamapsychiatry.2020.4364; NHS (2025), Antidepressants, https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/antidepressants/overview/; National Institute of Mental Health (2024a), Depression, https://www.nimh.nih.gov/health/publications/depression; Henssler, J., Schmidt, Y., Schmidt, U., Schwarzer, G., Bschor, T., & Baethge, C. (2024), Incidence of antidepressant discontinuation symptoms: A systematic review and meta-analysis, The Lancet Psychiatry 11(7), 526-535, https://doi.org/10.1016/S2215-0366(24)00133-0; Davies, J., & Read, J. (2019), A systematic review into the incidence, severity and duration of antidepressant withdrawal effects: Are guidelines evidence-based?, Addictive Behaviors 97, 111-121, https://doi.org/10.1016/j.addbeh.2018.08.027; Royal College of Psychiatrists (2024), Stopping antidepressants, https://www.rcpsych.ac.uk/mental-health/treatments-and-wellbeing/stopping-antidepressants; National Center for Complementary and Integrative Health (2025), St. John’s wort, https://www.nccih.nih.gov/health/st-johns-wort; Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., del Pozo Cruz, B., van den Hoek, D., et al. (2024), Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials, BMJ 384, e075847, https://doi.org/10.1136/bmj-2023-075847; Cooney, G. M., Dwan, K., Greig, C. A., Lawlor, D. A., Rimer, J., Waugh, F. R., et al. (2013), Exercise for depression, Cochrane Database of Systematic Reviews 2013(9), CD004366, https://doi.org/10.1002/14651858.CD004366.pub6; Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021), Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials, Sleep Medicine Reviews 60, 101556, https://doi.org/10.1016/j.smrv.2021.101556; NHS (2023), Living with depression in adults, https://www.nhs.uk/mental-health/conditions/depression-in-adults/living-with/; Boden, J. M., & Fergusson, D. M. (2011), Alcohol and depression, Addiction 106(5), 906-914, https://doi.org/10.1111/j.1360-0443.2010.03351.x; Hardeveld, F., Spijker, J., De Graaf, R., Nolen, W. A., & Beekman, A. T. F. (2010), Prevalence and predictors of recurrence of major depressive disorder in the adult population, Acta Psychiatrica Scandinavica 122(3), 184-191, https://doi.org/10.1111/j.1600-0447.2009.01519.x; Geddes, J. R., Carney, S. M., Davies, C., Furukawa, T. A., Kupfer, D. J., Frank, E., & Goodwin, G. M. (2003), Relapse prevention with antidepressant drug treatment in depressive disorders: A systematic review, The Lancet 361(9358), 653-661, https://doi.org/10.1016/S0140-6736(03)12599-8; Lewis, G., Marston, L., Duffy, L., Freemantle, N., Gilbody, S., Hunter, R., et al. (2021), Maintenance or discontinuation of antidepressants in primary care, The New England Journal of Medicine 385(14), 1257-1267, https://doi.org/10.1056/NEJMoa2106356; Kuyken, W., Warren, F. C., Taylor, R. S., Whalley, B., Crane, C., Bondolfi, G., et al. (2016), Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse: An individual patient data meta-analysis from randomized trials, JAMA Psychiatry 73(6), 565-574, https://doi.org/10.1001/jamapsychiatry.2016.0076; Kuyken, W., Hayes, R., Barrett, B., Byng, R., Dalgleish, T., Kessler, D., et al. (2015), Effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse or recurrence (PREVENT): A randomised controlled trial, The Lancet 386(9988), 63-73, https://doi.org/10.1016/S0140-6736(14)62222-4; NHS (2026), How to help someone with depression, https://www.nhs.uk/mental-health/advice-for-life-situations-and-events/how-to-help-someone-with-depression/; Ministry of Health and Welfare (2024), Results of the 2024 national survey of mental health knowledge and attitudes [press release, in Korean], https://www.mohw.go.kr/board.es?mid=a10503010100&bid=0027&act=view&list_no=1482175; Bond, K. S., Cottrill, F. A., Blee, F. L., Kelly, C. M., Kitchener, B. A., & Jorm, A. F. (2019), Offering mental health first aid to a person with depression: A Delphi study to re-develop the guidelines published in 2008, BMC Psychology 7(1), 37, https://doi.org/10.1186/s40359-019-0310-3; Blades, C. A., Stritzke, W. G. K., Page, A. C., & Brown, J. D. (2018), The benefits and risks of asking research participants about suicide: A meta-analysis of the impact of exposure to suicide-related content, Clinical Psychology Review 64, 1-12, https://doi.org/10.1016/j.cpr.2018.07.001; DeCou, C. R., & Schumann, M. E. (2018), On the iatrogenic risk of assessing suicidality: A meta-analysis, Suicide and Life-Threatening Behavior 48(5), 531-543, https://doi.org/10.1111/sltb.12368; National Institute of Mental Health (2024b), 5 action steps to help someone having thoughts of suicide, https://www.nimh.nih.gov/health/publications/5-action-steps-to-help-someone-having-thoughts-of-suicide; Ministry of Health and Welfare (2013), Korean suicide prevention training programme “Bogo-Deutgo-Malhagi” (See, Listen, Talk) [press release, in Korean], https://www.mohw.go.kr/board.es?mid=a10503010100&bid=0027&act=view&list_no=282849; Ministry of Health and Welfare (2026b), Short drama “My wife has depression” [press release, in Korean], https://www.mohw.go.kr/board.es?mid=a10503010100&bid=0027&act=view&list_no=1488834; Morgan, A. J., Ross, A., & Reavley, N. J. (2018), Systematic review and meta-analysis of Mental Health First Aid training: Effects on knowledge, stigma, and helping behaviour, PLoS ONE 13(5), e0197102, https://doi.org/10.1371/journal.pone.0197102; Forthal, S., Sadowska, K., Pike, K. M., Balachander, M., Jacobsson, K., & Hermosilla, S. (2022), Mental Health First Aid: A systematic review of trainee behavior and recipient mental health outcomes, Psychiatric Services 73(4), 439-446, https://doi.org/10.1176/appi.ps.202100027; Ministry of Health and Welfare (2025), Community mental health welfare centres and the mental health crisis line [in Korean], https://www.mohw.go.kr/menu.es?mid=a10706040100; Ministry of Health and Welfare (2026a), 2026 mental health counselling voucher programme guideline and leaflet [in Korean], https://www.mohw.go.kr/board.es?act=view&bid=0026&list_no=1488771&mid=a10409020000.