Dealing with Redundancy Depression: When to Seek Help

Is it depression or just sadness?

It's completely normal to feel sad, disappointed, or upset after losing your job. These feelings usually improve within a few weeks as you adjust.

Depression is different. It's a persistent low mood that doesn't lift, often accompanied by other symptoms that affect your daily life.

Signs you might be depressed

You might be experiencing depression if you have several of these symptoms most days for two weeks or more:

Emotional symptoms

• Persistent low mood or sadness
• Feeling hopeless or helpless
• Loss of interest in things you used to enjoy
• Feeling tearful or crying more than usual
• Feeling numb or empty
• Irritability or anger
• Feeling worthless or guilty

Physical symptoms

• Changes in sleep (sleeping too much or too little)
• Constant tiredness or lack of energy
• Changes in appetite or weight
• Moving or speaking more slowly
• Unexplained aches and pains

Behavioural symptoms

• Withdrawing from friends and family
• Difficulty making decisions
• Struggling with daily tasks
• Neglecting personal hygiene
• Avoiding activities you used to enjoy

Why redundancy can trigger depression

Job loss affects more than just income. Work provides:

• Structure and routine
• Social connection
• Sense of purpose and identity
• Self-worth and achievement

Losing these alongside financial security can trigger or worsen depression. Research shows unemployment increases the risk of depression by 2-3 times.

This isn't weakness - it's a medical condition that can affect anyone, and it's treatable.

When to see your GP

You should contact your GP if:

• Low mood hasn't improved after 2-3 weeks
• Symptoms are affecting your daily life
• You're having thoughts of self-harm or suicide
• You're concerned about your mental health

Book an appointment and be honest about how you're feeling. GPs see people with mental health problems every day and won't judge you.

What to tell your GP

Before your appointment, note down:

• Symptoms you're experiencing and how long you've had them
• How symptoms affect your daily life
• Any major life events (like redundancy)
• Whether you've felt like this before
• Any family history of mental health problems

NHS treatment options

Talking therapies

The first line of treatment for depression is usually talking therapy, particularly Cognitive Behavioural Therapy (CBT).

Self-referral to NHS Talking Therapies:
You can refer yourself without seeing a GP first. Find your local service: nhs.uk/service-search

Waiting times vary by area but are typically 4-12 weeks. Some services offer online or phone support with shorter waits.

Antidepressant medication

For moderate to severe depression, your GP might recommend antidepressants alongside therapy. These take 2-4 weeks to work and need to be taken for at least 6 months.

Discuss benefits and side effects with your GP. Never stop taking antidepressants suddenly - your GP will help you reduce them gradually when you're ready.

Combined approach

Research shows combining medication and therapy is most effective for moderate to severe depression.

Crisis support

If you're in crisis or having thoughts of suicide:

Immediate help

• 999 - Call if you've seriously harmed yourself or taken an overdose
• 111 - Select option 2 for mental health crisis team
• Samaritans - 116 123 (24/7, free from any phone)
• Crisis Text Line - Text SHOUT to 85258

Your local crisis team

Most areas have a mental health crisis team available 24/7. Ask your GP for contact details or call 111.

Self-help strategies

While waiting for professional support, these evidence-based strategies can help:

Maintain a routine

Set a regular sleep schedule, eat at consistent times, and plan daily activities. Structure helps when depression makes everything feel overwhelming.

Physical activity

Exercise is as effective as medication for mild to moderate depression. Start small - even a 10-minute walk counts.

UK initiatives:

• parkrun - free, weekly 5k runs/walks in parks nationwide
• Walking for Health - free, local group walks
• Couch to 5k - free NHS running app for beginners

Social connection

Depression makes you want to isolate, but connection is crucial for recovery. Even if you don't feel like it, try to:

• Accept invitations from friends
• Join a class or group
• Volunteer
• Call someone you trust

Additional UK support organisations

Mind

Information and support: 0300 123 3393 (Mon-Fri, 9am-6pm)
Website: mind.org.uk

Depression UK

Peer support through mutual aid groups
Website: depressionuk.org

CALM (Campaign Against Living Miserably)

For men experiencing depression: 0800 58 58 58 (5pm-midnight daily)
Website: thecalmzone.net

Recovery is possible

Depression after redundancy is common and nothing to be ashamed of. With appropriate support - whether that's therapy, medication, or both - most people fully recover.

The hardest step is often asking for help. But you deserve support, and effective treatment is available through the NHS.

You won't feel this way forever.