Depression – FreeFitFuel

1) What depression can feel like

Low mood or flat/numb most of the day
Loss of interest/pleasure (even in things you used to like)
Sleep changes (too much or too little); morning slump
Low energy, slowed body or agitated restlessness
Guilt, worthlessness, harsh inner voice
Poor concentration, indecision, everything feels “too much”
Changes in appetite/weight

If you have thoughts about suicide or you feel unsafe, see the urgent help box in the Support section below.

2) Biology & why it sticks

Stress load: prolonged stress shifts sleep, appetite and energy systems.
Reward system: the brain expects less reward; motivation drops, which shrinks activity → less reward again (a loop).
Attention bias: scanning for negatives becomes default.
Body rhythms: light, movement and mealtimes drift; mornings often feel heavier.

Loop showing low mood → withdraw → fewer rewards → lower mood

Breaking the loop happens with very small, scheduled actions — not willpower marathons.

3) Day-to-day tools (minimums)

Body: 2–10 minutes of movement or a warm shower.
Connection: send one text: “Thinking of you.”
Meaning/Pleasure: one page, one song, water one plant.
Light: daylight in the first hour you’re up.
Food: something with protein + slow carbs.

Lower the bar on bad days. One rep still counts.

Micro-routine (3 minutes)

Stand/sit tall. Breathe in 4, out 6–8 for 6–8 breaths.
Shake out hands; roll shoulders; stretch calves.
Drink water. Step to the brightest window or outside for 60s.

4) Behavioural Activation (BA)

BA is a first-line treatment for depression in many services. You schedule tiny, meaningful actions so life starts moving again even when motivation is low.

Pick 3 categories: Body, Connection, Meaning/Pleasure.
Choose 1 tiny action in each (2–10 minutes).
Do them at roughly the same time daily; tick a box.

Simple daily BA planner with three columns ticked

Keep it embarrassingly small. Consistency beats intensity.

Behavioural Activation Planner (PDF)

5) Sleep & daily rhythm

Same wake time 7 days if possible (even if sleep was poor).
Light soon after waking; dimmer light 60–90 minutes before bed.
Wind-down: 10–20 minutes of low-stimulation routine.
If awake >20 minutes in bed, move to a calm space until sleepy.

See: Sleep & Insomnia

Bedside lamp, book and a gentle wind-down setup

Protect wind-down, not perfection.

6) Thinking tools (accurate + kind)

Reframing

Keep the facts; update the story.

“I’m failing at everything” → “Today is heavy. I can do one small thing.”
“It must be perfect” → “80% done beats 0% stuck.”

Reframing Cheat Sheet (PDF)

Self-talk scripts

Short, believable lines you can actually stand behind:

“This is hard, and I can take one step.”
“Lower the bar. One minute counts.”
“Future-me will be glad I started.”

Affirmation Cards (PDF)

7) Treatments (what to expect)

CBT / BA: practical tools to get moving and rebalance thinking.
ACT / Compassion-focused: values-based steps + kinder inner voice.
Medication: your GP/psychiatrist might suggest SSRIs/SNRIs or others. Benefits typically build over weeks; side-effects should be monitored and reviewed.
Peer support & groups: shared experience, accountability and ideas.

If medication changes increase agitation or suicidal thoughts, seek urgent medical advice.

8) Printables

Support

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Important Note

The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.