should i travel if i'm depressed

Should You Bother Taking a Vacation When You Are Depressed?

When you are depressed, it might feel like a waste of time, money, and energy to go on a vacation. You are probably going to be depressed wherever you go because traveling is not going to cure you of depression . And in case you can't or don't want to travel, relaxing at home is unlikely to make your depression go away either. This begs the question: should you even take time off from work in the first place?

You Need to Rest to Cope with Depression

Of course, you should take a vacation because your mind needs a break from the "rise and grind" way of life . Going on a holiday will not make your depression disappear, but it will help reduce its intensity. I can personally vouch for the healing powers of a change of scenery. Back in 2018, when I was going through a severe depressive episode , I went on a short trip with my family. Even though I thought it was a bad idea at the time (and that I should be working instead), I felt better during and after the trip.

Note that there were many moments when I was extremely depressed and even suicidal , but there were also moments when I felt glad to be immersed in a new culture and far away from my desk. It is for small but significant moments like these that depressed people like us should take a holiday. Rest is important for your mental health, and the world has grown to accept that over the past year. What's more, a healthy rest ethic is great for your productivity as well.

Take Time Off from Work Even If You Cannot Travel

If you can't afford to travel or are afraid to because of the ongoing pandemic, this doesn't mean you should keep working. I am in the same boat as you, and I will be taking a staycation this year. In fact, I have taken far more staycations than I have taken vacations, and they have been equally relaxing. As long as you don't work on vacation, you are doing a good thing.

Check out the video below for some tips on how you can take a vacation at home. I intend to take mine in the last two weeks of December, and here's how I plan to do it.

How are you planning to spend your end-of-year vacation? Let me know in the comments section below.

APA Reference Shaikh, M. (2021, December 1). Should You Bother Taking a Vacation When You Are Depressed?, HealthyPlace. Retrieved on 2024, May 14 from https://www.healthyplace.com/blogs/workandbipolarordepression/2021/12/should-you-bother-taking-a-vacation-when-you-are-depressed

Author: Mahevash Shaikh

Mahevash Shaikh is a millennial blogger, author, and poet who writes about mental health, culture, and society. She lives to question convention and redefine normal. You can find her at her blog and on Instagram and Facebook .

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Traveling with Depression: 12 Tips for a Better Trip

Sarah Schlichter

Deputy Executive Editor Sarah Schlichter's idea of a perfect trip includes spotting exotic animals, hiking through pristine landscapes, exploring new neighborhoods on foot, and soaking up as much art as she can. She often attempts to recreate recipes from her international travels after she gets home (which has twice resulted in accidental kitchen fires—no humans or animals were harmed).

Sarah joined the SmarterTravel team in 2017 after more than a decade at the helm of IndependentTraveler.com. Sarah's practical travel advice has been featured in dozens of news outlets including the New York Times, the Chicago Tribune, USA Today, Budget Travel, and Peter Greenberg Worldwide Radio. Follow her on Twitter @TravelEditor .

The Handy Item I Always Pack: "A journal. Even years later, reading my notes from a trip can bring back incredibly vivid memories."

Ultimate Bucket List Experience: "Road tripping and hiking through the rugged mountains of Patagonia."

Travel Motto: "'To awaken quite alone in a strange town is one of the pleasantest sensations in the world.'—Freya Stark"

Aisle, Window, or Middle Seat: "Aisle. I get restless on long flights and like to be able to move around without disturbing anyone else."

Email Sarah at [email protected] .

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You’ve been looking forward to your vacation for months—but a few days into your trip, you find yourself feeling tired and listless, without the energy or enthusiasm to go out and explore. You don’t want to do anything, you don’t want to interact with anyone, and it takes everything you have just to get out of bed. For people traveling with depression, this scenario might sound uncomfortably familiar.

If it does, you’re not alone. Depression is one of the most common mental health problems, affecting more than 300 million people worldwide, according to the World Health Organization (WHO) . This includes plenty of travelers. “Mental health issues are among the leading causes of ill health among travelers,” notes WHO , “and ‘psychiatric emergency’ is one of the most common medical reasons for air evacuation, along with injury and cardiovascular disease.”

If you’re struggling with depression, it doesn’t necessarily mean that you can’t travel, but you may need to take a little extra care and preparation to ensure that your trip goes smoothly. The following tips can help make traveling with depression a little easier.

Assess Yourself Honestly Before Traveling with Depression

Before you book any flights, take stock of whether you’re really ready to leave home. “Make sure your depression is well controlled,” advises Dr. Sarah Kohl of TravelReadyMD . “Typically this means no medication changes or flare-ups within the last three months.” If you see a doctor or therapist for your depression, he or she can help you assess your fitness for travel.

Know Your Options

Mental health problems are not handled the same way in every country. “Be aware of how mental health conditions are perceived at your destination, as this can influence the kind of care you receive,” says Daphne Hendsbee, Communications and Marketing Specialist at the International Association for Medical Assistance to Travelers (IAMAT) . “Is forced admission (without the patient’s consent) the norm? What are the psychiatric facilities like? Is appropriate treatment/medication available? Can I find local mental health professionals that speak my language?”

If your depression is severe and there are few resources to help at your destination, you might want to reconsider your trip.

Make a Contingency Plan

Once you’ve decided to go, develop a plan for what you’ll do if travel depression strikes. This might include figuring out the best way to get in touch with your therapist at home, looking up English-speaking mental health professionals in your destination, or opening an account with an online counseling service such as Talkspace or BetterHelp . It’s also a good idea to look up the emergency number in the country you’re visiting.

Many travel insurance policies exclude mental health conditions from coverage. However, you might want to consider purchasing a “ cancel for any reason ” policy so you can call off a trip without penalty if your depression flares up before you’re scheduled to leave.

Manage Your Medications

If you’re on antidepressants or other medications, make sure you have more than enough for your trip (in case you lose a pill or have to stay a few extra days). Always pack medications in your carry-on, not your checked bag.

Do not change your medication dosages before or during a trip without your doctor’s knowledge. “You may have been feeling great for months … but that’s no reason to start adjusting your doses,” says Dr. Kerem Bortecen of NYC Surgical Associates . “You should only make adjustments under the careful supervision of your primary care physician or psychiatrist.”

International travelers should keep in mind that certain medications—including many psychotropic drugs used to treat depression—are restricted or even banned in some parts of the world, notes Sheryl Hill, Executive Director of DepartSmart.org . She recommends consulting with your local travel clinic to figure out how your destination handles the drugs you’re taking. It may be necessary to pack your medications in their original labeled bottles, along with a doctor’s note. IAMAT has a useful guide to this issue, and you can find country-specific information at the website of the International Narcotics Control Board .

If you’re taking special medications such as anti-malarial drugs for your trip, check with a doctor or pharmacist to make sure they are safe to combine with your antidepressants.

Plan Your Trip Wisely

When traveling with depression, many people find that stress can bring on symptoms or make them worse. If you’re not an experienced traveler, start small—like a weekend road trip or a quick flight to a nearby city rather than a two-week transatlantic trip spanning multiple countries.

No matter where you’re headed, advance planning can help reduce stress. Dr. Irene S. Levine, co-publisher of GettingOnTravel.com and a psychologist and professor of psychiatry at the NYU School of Medicine, recommends starting your trip preparation well before departure, including “making prior arrangements for things to go smoothly at work, making sure your home is secure, and packing for the trip … so all the tasks aren’t left for the last minute. This will help minimize pre-trip stress and anxiety.”

Dr. Levine also suggests working some downtime into your itinerary and coming home at least a day before you have to go back to work to allow for an easier transition back into everyday life.

Finally, try to work around anything you know might set off travel depression. “Does lack of sleep trigger symptoms of depression? Plan ahead so that you schedule enough time for rest and recuperation,” says Dr. Jana Scrivani , a clinical psychologist. “Do the stress and anxiety associated with travel itself trigger symptoms? Learn how to practice relaxation skills such as diaphragmatic breathing and progressive muscle relaxation.”

Set Realistic Expectations

Some people find that exploring new places helps their depression symptoms, while others discover that the stresses of jet lag and being in a strange place actually make things worse. It’s important not to embark on a trip with unrealistic expectations that everything will go perfectly or that you’ll be able to escape your depression completely. Such expectations simply add more pressure and exacerbate your symptoms.

“For some people, traveling gets them out of their normal routine, and this is a positive thing,” says Dr. Scrivani. “Sometimes those folks are able to maintain positive gains they’ve made to their mood once they return home. [But] travel is not a cure for depression. We can’t spend our lives on vacation, and either our triggers come with us, or will certainly be waiting there once we get home.”

Stick to a Routine

While part of the fun of travel is breaking out of your everyday routine, that lack of structure can sometimes cause problems for people traveling with depression.

“Particularly when you’re on a long trip, the fact that you can end up losing track of what day it is (let alone what time) makes it quite hard to feel grounded and stable when your head starts to do some telltale unraveling,” says Tabby Farrar, a travel blogger at JustCantSettle.com who has dealt with depression. “Forcing yourself to get up at about the same time every day, eat breakfast, just those normal things you’d be doing at home … can be a huge help in making yourself feel a bit more ‘normal.'”

Take Care of Your Body

Eating healthy meals and exercising regularly—from walking around town to doing stretches in your hotel room —often have beneficial effects when traveling with depression. So can getting the right amount of shut-eye. “Sleep hygiene is directly related to your mood,” says Dr. Bortecen. “Get seven to eight hours of sleep every night, do not oversleep, and get acclimated to your time zone as soon as possible. Don’t nap during the day or stay awake all night.”

Dr. Bortecen also warns against drinking alcohol: “There’s always the temptation to let loose on holiday, but it’s important to remember that alcohol will act as a depressant, so determine your limit beforehand. … For some, this may mean one glass of wine with dinner. For others, it may mean abstinence.”

Set Small Goals

Sometimes travelers with depression put too much pressure on themselves to see all the local sights and constantly have a great time. But if you’re struggling with a lack of energy or motivation, that can just make things worse.

“A [common] symptom of depression is anhedonia, or the inability to experience pleasure,” says Dr. Scrivani. “Oftentimes, people with depression will stop engaging in activities that they once enjoyed because they no longer experience any pleasure from them. When traveling, if you notice that this is happening, set small, reasonable goals for yourself … like heading out to a museum for an hour. Chances are, once you have behavioral momentum, you’ll want to do more. If you don’t, be gentle with yourself and acknowledge that meeting that one goal is a win.”

Use Your Support System

Whether it’s a companion on your trip or a therapist at home, it’s important to have someone you can talk to when you’re traveling with depression. “If you’re really struggling, a familiar face on a video call or a voice at the end of a payphone can be the little boost you need to feel better again,” says Farrar.

Dr. Nadeen White, a physician and travel blogger at The Sophisticated Life , notes that depression-focused support groups can also be helpful, such as the Depression Support Group or Safe Haven on Facebook.

Get a Little Space

If you’re feeling blue and just not up for that walking tour or temple visit, don’t force it—instead, give yourself permission to take a little vacation from your vacation.

Says Farrar, “There’s often pressure to interact with other travelers, try something new and exciting every five minutes, and not waste a single second. [But] sometimes if you have depression you really do need that downtime you’d be having at home. … It’s totally okay to check out of your dorm room and into a private space, and to say no to the hiking trip when you could just be chilling out on the beach again.”

Be Patient with Yourself

Travel can be stressful and exhausting at times even if you aren’t traveling with depression, so don’t be too hard on yourself if you aren’t able to do everything on your itinerary. “Above all else, be kind to yourself,” says Dr. Scrivani. “Remind yourself that you may have symptoms, but you have a proactive plan in place to cope with them. … Celebrate the small victories that can be so much more difficult to manage when you’re feeling depressed.”

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Should You Let Depression Affect Your Travels?

Mental Health, of which depression is the most common affliction, is one of the most misunderstood issues in our modern society and that’s why awareness is key in order to break down the misconceptions and stigmas often associated with it.

Today, we have a special guest post by Travel Blogger Sarah of The Girl With the Map Tattoo , about how she’s able to travel while dealing with depression. Break a leg, Sarah, the floor is all yours!!!

Recently, I shared a long post on my own blog, The Girl With the Map Tattoo, about travelling with depression. It was shared across multiple social networks and I had a lot of friends, other bloggers, and complete strangers reach out and say how brave I was for sharing my ordeal.

Why was I brave though? There are millions of people that suffer from depression, and probably millions more that might but are too afraid of their own feelings to talk about it with anyone.

Was I brave because I’m a solo traveller, and I shared it? Maybe so, but I’ve met plenty of other solo travellers and we all seem to go through the motions at times, not really feeling our place or having a clear destination in mind.

It’s certainly not an easy topic to talk about, because the problems that often manifest during a bout of depression stem from personal problems, and there are both friends and family that do not want that “dirty laundry” aired across social media or on a growing blog.

It’s time though, to really talk about it. To get it all out there and open up to the world about travelling with depression and why it’s such a big deal.

It’s not a question of being afraid, or of being worried, or of being sad. Travelling with depression means going from high to low in a matter of hours, from watching from the outside wanting to be in, from feeling helpless or useless, crying for no reason, drinking more, and sleeping all the time.

Depression affects more than your travels. It affects the way you perceive a place, the way you act in a place, and the way you understand a place.

I have been trying to change my mindset as I transition from traveling through New Zealand and Australia to Asia and then north. It’s a wildly different world, the west to the east.

Understanding what depression is and how it can affect anyone

My first bouts with depression likely went unnoticed. I was in high school, so anyone would have attributed it to feeling like a teenager – just moody, sullen, and annoyed with my elders.

In university, it would have been attributed to the stresses of my degree and the uncertainty of what to do afterwards. The economy was sinking throughout my junior and senior years, and by the time I graduated no one was hiring.

The Great Recession had started and finding a job as an inexperienced designer was like seeking the Holy Grail – not impossible, but not possible.

I fled to the UK, where I pursued a masters degree in Scotland. There, depression may have been seen as seasonal affective disorder, when the nights were long and the days grey and short.

It wasn’t until I was back home in Kansas City (one could very well argue that Kansas City’s killer commutes can be another likely source of depression) working three jobs to cover my rent, keep house, and sustain a relationship that someone recognized the signs of depression.

I hated the fact that I was no longer in the UK. I was angry at myself for failing to secure a visa to stay and work. Finding a job in the US was still difficult.

I spent days – hours upon hours – trying to procure interviews with designers, and failing. I spent time with a headhunter in New York who basically told me I would never be a designer. I was in a quickly failing relationship, but it was actually my boyfriend who pushed me to go to therapy.

For most of my early adult life, I was compared to my cousins and brothers. Six of us are very close in age and (as one of the oldest) it was expected that I would have a well-paying job post graduation, one which my younger brothers and cousins would be held standard to.

Unfortunately, my path didn’t go that way, so I began to feel judged by my brothers, my parents, my grandparents, and aunts, uncles, and cousins. My grandparents, especially, began to look down on my life. I worked in a restaurant, not an office. I was a public relations coordinator for a while but that ended when the restaurant closed.

I worked as a hostess, then a front of house manager. These jobs were menial and didn’t pay great, so I was always living paycheck to paycheck. My boyfriend, who had a bigger salary, covered most of the rent but I paid for the dog bills and food. I also had an image to maintain if I wanted a job with a design firm, so I bought creative business clothes to wear at the front of house and to nonexistent interviews.

As you can imagine, It wasn’t an ideal situation to be in. My car wasn’t mine, I drove one of my parents’ cars. I could barely afford groceries. The seriousness of the situation kicked in multiple times.

My boyfriend began to work longer hours – or at least tell me he was at work. We lived close and I would sometimes run up there when I got off work.

Often, his car wasn’t in the parking lot. I’d call, and he wouldn’t answer. I’d call the bar and someone would tell me he’d just “run across to” the other bar; he’d call me when he was back. A suspicious nature kicked in but I couldn’t catch him at anything.

We fought often, over the stupidest stuff, and more nights than not he slept on the couch. I was miserable. He told me, in an ultimatum, that if I didn’t go see a therapist he was going to break up with me. I found one online, one just around the corner from me, and went in for an appointment.

He prescribed drugs and then sent me to his colleague for actual therapy.

Buddhist statue in one of the many Bali temples

Dealing with depression back home, Sarah’s life story about her struggle with depression

For a few months, I saw her twice a week. I never told anyone about it, except for my boyfriend, and we never discussed the sessions. They were mine to keep to myself. Now, looking back, I wish more people had known. I wish that depression wasn’t a subject that everyone pushed under the rug.

I have no idea if anyone else in my family suffers from depression. I don’t know how my mother feels, spending most of the week separate from my father. Did my grandpa suffer from PTSD? I will never know because no one ever talked about it.

Later that summer, I took a family cruise. People spent the week screaming at each other, belittling life choices, telling each other why they hated them.

My uncle saw me at the dinner table and refused to sit next to me; I don’t know why and no one ever explained that. I sought solace – like so many others do – in a bottle of wine. I hid out with caffeinated tea at 2 in the morning and woke up at 7.

Half of the family belonged to a clique that the rest of us weren’t invited to. Meals were awkward if you were at the wrong table, outings were unbearable. Inside jokes ran rampant and I felt like an outsider with these people that were supposedly family. That trip was the last time I spoke to several family members for over four years, some I still don’t speak to.

My therapist asked about the trip and I spilled everything. Somewhere in the back of my mind, I decided that my family was the cause of my sadness. Three months later, I cut my ties and I left town. I went to work onboard a small cruise ship for three and a half years and then I kept going.

I stopped taking the drugs about six months into my cruise contract. I felt happy, felt alive. The drugs had made me gain weight and break out. When I stopped, I felt more active and had more energy.

Four years after that fateful family cruise, I quit my job and went walkabout. I lived in New Zealand, then Australia, then Indonesia (read all about the Dark Side of Bali here )… some places I lived in for more than a year, others for a few months, some only a month.

I wasn’t going to let depression stop me from traveling.

How it’s like to travel with depression and what you can do about it

Over the last eighteen months, traveling solo, depression has flared up from time to time. Often it occurs when I’ve been alone for a long time, or when I hear a song or read news from home that makes me sad.

My most recent bout of depression, the one I wrote about, was following news that someone I very much liked had met a girl within a few day of me leaving town. It spiralled me into a funk – was I destined to be perpetually single? Was I not likable? Not dateable? “Used,” or “damaged,” goods?

Was my traveling not conducive to meeting a decent guy? All the ones I’d met on the road were manwhores, fuckboys, whatever you want to call them ( check out the 10 Commandments of Dating and Travel here ).

News that close friends were pregnant after months of trying was exciting but I started to feel as though I was missing out on something. That I was behind in whatever race we were all in.

Sometimes depression flares up even when I feel happy. A song, at the moment it’s Ed Sheeran’s Castle on the Hill , will kick me in the stomach and I’ll tear up. I’ve been alone, sometimes lonely, for more than 18 months. I spent two months camping in my car around New Zealand.

When I met people to travel with, even for a brief period of time, I was loathe to let them go again. I cope with the odd bout, sometimes more frequent than others, by contacting people at home. Hearing a familiar voice can calm any bad moment, no matter how far away that person is.

Right after my bad moment, I ran into a younger girl at a hostel in Perth. She was curled up in her bed and when I asked her how she was, she turned to me with a tear-stained face. She didn’t know what to do, she wanted to go home.

She was incredibly homesick, but she’d been offered a job in the outback and was supposed to go the next morning. I began talking slowly, sharing my story from the weekend before, and urging her to keep going. She opened up, talking about how much she missed her boyfriend and how she’d almost gone to the airport that day.

In the end, the next morning, she was headed to the bus station to catch a bus to the outback. Remember, you can always go home, or at least always leave where you are. Whether you have to take an overnight bus or can catch the next flight, there is always a way out.

It sounds cliche, but I recommend talking to someone if you feel upset. Even a simple “hi” can open doors to a new group of friends or just a person to have a quiet dinner with ( although dining alone ain’t that bad in some occasions ).

Should You Travel if You’re Suffering from Depression?

Getting some alone time can have a positive or negative effect, depending on your travels. If you’re traveling solo, you may find, like I did, that being alone in a car with your thoughts for six hours only exaggerates the issue.

On the flip side, if you’re with friends, taking a walk down a beach by yourself or taking a night to yourself can be therapeutic.

I promised myself that this would be a short post about traveling with depression and how to cope with it, but it’s a conversation we can have again and again, with new causes and new effects. Luckily, mental health has recently become a pretty large issue in most western countries.

The Duke and Duchess of Cambridge, along with the Prince Harry, are the faces of the London Marathon and openly promoting mental health with their chosen campaign, Heads Together, under their Royal Foundation.

Slowly but surely, mental health is being talked about. American companies are slow to consider mental health a true sickness, but European and Japanese companies gladly let employees take days off. Mental Health Month kicked off May 1st, as well, so this article is incredibly timely.

For me, I took the next step. I left Australia on schedule and spent a month in Indonesia, a weekend in Singapore , and a week in Malaysia. At the moment, I am debating how long to stay in Nepal for, and where to go next.

Life moves pretty fast, as they say, and if you don’t stop and look around once in a while, you could miss it. Depression can cloud a memory but I’m not going to let it cloud my life…

Sarah Elisabeth is a travel expert and curator with a specialty in New Zealand and Scotland. You can follow her on Facebook , Instagram and Twitter . I hope you have enjoyed this Guest Post of Wonders my friends.

Have you ever traveled while being depressed? How was your experience like? What other topics would you like to see covered in Journey Wonders? Have a nice week and until next time, everybody!!!

Interested in knowing what it's like to travel with depression? Read all about it in this article my and let's help to spread mental health awareness!

GENERAL TRAVEL

Dealing with Depression While Traveling

Jessica grew up in California, where she learned to love the beach and sunny weather...and then s...

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So, you’re finally traveling abroad! You’re having adventures and eating amazing food, meeting awesome new people and taking way too many selfies, all that good travel stuff. You feel amazing, right?

Well … maybe not. Traveling can be really draining and sometimes your mental health can suffer. We’re talking more than a few down days and sad moments. Depression while traveling abroad is terrible. Even if you are traveling and trying to have the time of your life, it can creep in and make things difficult. The good news? It’s more common than you think. You’re not alone and there are ways to cope with depression while traveling abroad.

Why does it matter so much?

When you’re traveling and in new situations every day, it’s easy (and totally normal) to feel a bit anxious and exhausted. Sometimes, though, these feelings are even more amplified and overwhelming. With travel depression, symptoms you might deal with are low energy, appetite loss, insomnia, feelings of hopelessness, and loss of interest in things once pleasurable — like travel.

Losing interest in travel is no way to live abroad! You want to get the most out of your adventures in other countries, to be able to enjoy them to their fullest. But when you’re dealing with all these travel depression symptoms and feelings at once, it’s hard to know where to start and how to fight back. From one traveler to another, we’ve put together some helpful tips and tricks for combatting depression while traveling.

Dealing with Depression while Traveling

Keep up on the basics.

Depression makes you feel awful on the inside, and when you feel awful on the inside, it can be hard to find energy to do things like eat healthy, keep a consistent sleep schedule, and even shower. Feeling bad emotionally can transfer like this, until you feel bad physically as well. Depression turns into a terrible cycle; you feel bad physically, so you feel even worse emotionally. It feeds itself until it feels overwhelming, and you feel powerless.

So, no matter where you are in the cycle, do what you can to keep up on the basics. We’re talking stuff as small as brushing your teeth and as big as exercising daily. It might feel overwhelming, especially when you’re abroad and can’t do these tasks like you normally would at home. Just because you can’t go to your normal gym at home to fit in your favorite workout doesn’t mean you can’t exercise at all. Try going for a brisk walk around the city; you’ll get in a bit of exercise (and fresh air, also helpful!) while exploring whatever incredible city you’re visiting at the moment. If you can’t find the energy to prepare and cook a well-balanced meal, that’s okay! Take the opportunity to find a yummy new cafe and try the local cuisine.

Schedules can be hard to keep when you’re traveling, so don’t put too much pressure on yourself, but sleep schedules can make a big difference in mental health! If it’s feasible, try to keep a consistent bedtime and wake-up time with seven to eight hours of sleep every night. We know sleeping arrangements while traveling might not be ideal — it’s hard to get a good night’s sleep on an uncomfortable hostel bed— so look into cool travel sleep accessories, like blow-up pillows, cozy blankets that pack down small, etc. It might help to have a nightly routine to relax you before sleep as well. You could try a moment of meditation (tons of cool apps for that) or even just some deep breathing!

We know this might sound a bit overwhelming, so definitely don’t feel like you have to incorporate all these suggestions. Do what you can! If you can’t do an everyday task like these perfectly and with all our suggestions, that doesn’t mean you can’t do it at all. Do what feels good and right, which is different for everybody! Listen to your body and make small changes at a time. Remember that any effort you can put into the basic stuff will help with the emotional stuff too. Depression isn’t always a big dramatic war in your head. Sometimes you win battles by taking a short shower or by combing your hair. Do what you can and celebrate the little victories :)

Reach out to friends

One of the worst things about depression is how alone it makes you feel. You don’t have the energy to socialize, and depression can make you feel terrible about yourself, which doesn’t help with socializing either! This is another one of those vicious cycles of depression—you don’t feel like socializing, which makes you feel alone, which makes you feel even less like socializing. And , this is even worse with travel depression! You can’t invite your bestie over to watch your favorite movie and eat chocolate when you’re abroad, and movies and chocolate always help ;)

Don’t let the distance stop you from reaching out to your friends and family. You have people in your life who love you and want to help. You could schedule a weekly skype date with your best friend, or try to call your mom on Sunday afternoons. Even just sending a quick text to a friend can help you feel less alone while you’re abroad. Even though it’s hard, human connection and love has a way of keeping depression at bay like nothing else can.

Another option is to reach out to the people around you while abroad. Ask fellow travelers to go to dinner with you. Strike up a conversation with the wrinkly old woman on the bus. Travelers and people abroad often have incredible stories that can brighten your day (and distract you, which is sometimes nice). Surrounding yourself with people, even for just a few minutes, is helpful with depression. Again, do what feels good to you and what is right for your style of traveling.

Look into online counseling

Counseling can be a super important part of battling depression. Sometimes, it’s a relief to just unload to a third party like a counselor, to complain and rant without having to filter yourself. A counselor provides a reality check—someone to help intercept thoughts and ideas from depression and help change them into something more manageable. For example, you might feel like you’re weak for feeling depressed. A counselor can help you understand that depression is a serious and legitimate illness that affects tons of people. It doesn’t make you weak. Counselors can also suggest different coping mechanisms for depression, like journaling.

However, finding a counselor in every city you travel to is impractical. Luckily, online counseling is a great (and prevalent!) option. A quick google search will bring you tons of different options and plans for online counseling. Some services offer weekly skype sessions, if face to face counseling is your thing. There are also plans with unlimited texting with your counselor. You can choose your own plan that fits with your budget and go from there. Even while you’re traveling abroad, there are counseling options that are so so helpful with depression.

Take breaks

Constantly battling with travel depression is exhausting, and that’s okay. Be sure to tune in to what your body and mind are telling you. You might’ve had a successful day; maybe you had a great counseling appointment on top of your daily adventures, but are feeling drained now. Even if you had plans to go out on the town with some new friends, don’t feel guilty about staying home instead.

If you had a stressful week of traveling and you can tell your mental health energy is getting low? Try to schedule a day with nothing to do. Take that day to lounge around your room. Maybe order some food or do a face mask — whatever you need to pamper yourself and recharge. Don’t feel guilty about taking that time. It’s a necessary part of taking care of your mental health. Treat yo’self.

Be patient with yourself

It’s easy to feel frustrated with travel depression, to feel like it’s your fault for feeling this way. But depression doesn’t care whether you’re home or abroad, happy or sad. Sometimes it just happens, and there’s no particular reason, and that’s okay. It’s not your fault and you don’t deserve to feel this way.

Also, comparing yourself to others with depression (or without) can be equally damaging to your sense of self worth. Depression is different for everybody, with different symptoms and severities, and everyone is at different points in the journey to good mental health. Coping mechanisms that work great for some might not be helpful for you. It might take a little bit of time to understand how your own depression works and what coping mechanisms work best for you. Be patient with yourself and cut yourself a break!

Even with all this in mind, negative self-talk is an easy trap to fall into. One helpful thought is to imagine you’re talking to a friend. Would you call your friend weak for not dealing perfectly with depression? No, of course not! If you wouldn’t say it to a friend, you probably shouldn’t say it to yourself. Be kind to yourself. You’re doing the best you can. And yes, it's enough. :)

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You’ve got this.

Traveling is hard and travel depression downright stinks , but there are ways to cope. It might not be easy or particularly fun. There will be ups and downs. But, we find that travelers here at GoAbroad and around the world are particularly resilient. Through missed buses, canceled tours, social/cultural blunders, long days, and poor sleep, those who love to travel become resourceful and adaptive to make the best of tough situations. You’ve got the skills and the tenacity to overcome the challenges of traveling abroad.

And it’s so worth it! Traveling is an incredible adventure, something you already know if you’re already abroad. Dealing with depression while traveling is tough, but it makes the rewards even better.

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Diseases & Conditions
Depression (major depressive disorder)
What is depression? A Mayo Clinic expert explains.

Learn more about depression from Craig Sawchuk, Ph.D., L.P., clinical psychologist at Mayo Clinic.

Hi, I'm Dr. Craig Sawchuk, a clinical psychologist at Mayo Clinic. And I'm here to talk with you about depression. Whether you're looking for answers for yourself, a friend, or loved one, understanding the basics of depression can help you take the next step.

Depression is a mood disorder that causes feelings of sadness that won't go away. Unfortunately, there's a lot of stigma around depression. Depression isn't a weakness or a character flaw. It's not about being in a bad mood, and people who experience depression can't just snap out of it. Depression is a common, serious, and treatable condition. If you're experiencing depression, you're not alone. It honestly affects people of all ages and races and biological sexes, income levels and educational backgrounds. Approximately one in six people will experience a major depressive episode at some point in their lifetime, while up to 16 million adults each year suffer from clinical depression. There are many types of symptoms that make up depression. Emotionally, you may feel sad or down or irritable or even apathetic. Physically, the body really slows down. You feel tired. Your sleep is often disrupted. It's really hard to get yourself motivated. Your thinking also changes. It can just be hard to concentrate. Your thoughts tend to be much more negative. You can be really hard on yourself, feel hopeless and helpless about things. And even in some cases, have thoughts of not wanting to live. Behaviorally, you just want to pull back and withdraw from others, activities, and day-to-day responsibilities. These symptoms all work together to keep you trapped in a cycle of depression. Symptoms of depression are different for everyone. Some symptoms may be a sign of another disorder or medical condition. That's why it's important to get an accurate diagnosis.

While there's no single cause of depression, most experts believe there's a combination of biological, social, and psychological factors that contribute to depression risk. Biologically, we think about genetics or a family history of depression, health conditions such as diabetes, heart disease or thyroid disorders, and even hormonal changes that happen over the lifespan, such as pregnancy and menopause. Changes in brain chemistry, especially disruptions in neurotransmitters like serotonin, that play an important role in regulating many bodily functions, including mood, sleep, and appetite, are thought to play a particularly important role in depression. Socially stressful and traumatic life events, limited access to resources such as food, housing, and health care, and a lack of social support all contribute to depression risk. Psychologically, we think of how negative thoughts and problematic coping behaviors, such as avoidance and substance use, increase our vulnerability to depression.

The good news is that treatment helps. Effective treatments for depression exist and you do have options to see what works best for you. Lifestyle changes that improve sleep habits, exercise, and address underlying health conditions can be an important first step. Medications such as antidepressants can be helpful in alleviating depressive symptoms. Therapy, especially cognitive behavioral therapy, teaches skills to better manage negative thoughts and improve coping behaviors to help break you out of cycles of depression. Whatever the cause, remember that depression is not your fault and it can be treated.

To help diagnose depression, your health care provider may use a physical exam, lab tests, or a mental health evaluation. These results will help identify various treatment options that best fit your situation.

Help is available. You don't have to deal with depression by yourself. Take the next step and reach out. If you're hesitant to talk to a health care provider, talk to a friend or loved one about how to get help. Living with depression isn't easy and you're not alone in your struggles. Always remember that effective treatments and supports are available to help you start feeling better. Want to learn more about depression? Visit mayoclinic.org. Do take care.

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn't worth living.

More than just a bout of the blues, depression isn't a weakness and you can't simply "snap out" of it. Depression may require long-term treatment. But don't get discouraged. Most people with depression feel better with medication, psychotherapy or both.

Depression care at Mayo Clinic

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Although depression may occur only once during your life, people typically have multiple episodes. During these episodes, symptoms occur most of the day, nearly every day and may include:

Feelings of sadness, tearfulness, emptiness or hopelessness
Angry outbursts, irritability or frustration, even over small matters
Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
Sleep disturbances, including insomnia or sleeping too much
Tiredness and lack of energy, so even small tasks take extra effort
Reduced appetite and weight loss or increased cravings for food and weight gain
Anxiety, agitation or restlessness
Slowed thinking, speaking or body movements
Feelings of worthlessness or guilt, fixating on past failures or self-blame
Trouble thinking, concentrating, making decisions and remembering things
Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
Unexplained physical problems, such as back pain or headaches

For many people with depression, symptoms usually are severe enough to cause noticeable problems in day-to-day activities, such as work, school, social activities or relationships with others. Some people may feel generally miserable or unhappy without really knowing why.

Depression symptoms in children and teens

Common signs and symptoms of depression in children and teenagers are similar to those of adults, but there can be some differences.

In younger children, symptoms of depression may include sadness, irritability, clinginess, worry, aches and pains, refusing to go to school, or being underweight.
In teens, symptoms may include sadness, irritability, feeling negative and worthless, anger, poor performance or poor attendance at school, feeling misunderstood and extremely sensitive, using recreational drugs or alcohol, eating or sleeping too much, self-harm, loss of interest in normal activities, and avoidance of social interaction.

Depression symptoms in older adults

Depression is not a normal part of growing older, and it should never be taken lightly. Unfortunately, depression often goes undiagnosed and untreated in older adults, and they may feel reluctant to seek help. Symptoms of depression may be different or less obvious in older adults, such as:

Memory difficulties or personality changes
Physical aches or pain
Fatigue, loss of appetite, sleep problems or loss of interest in sex — not caused by a medical condition or medication
Often wanting to stay at home, rather than going out to socialize or doing new things
Suicidal thinking or feelings, especially in older men

When to see a doctor

If you feel depressed, make an appointment to see your doctor or mental health professional as soon as you can. If you're reluctant to seek treatment, talk to a friend or loved one, any health care professional, a faith leader, or someone else you trust.

When to get emergency help

If you think you may hurt yourself or attempt suicide, call 911 in the U.S. or your local emergency number immediately.

Also consider these options if you're having suicidal thoughts:

Call your doctor or mental health professional.
Contact a suicide hotline.
In the U.S., call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24 hours a day, seven days a week. Or use the Lifeline Chat . Services are free and confidential.
U.S. veterans or service members who are in crisis can call 988 and then press “1” for the Veterans Crisis Line . Or text 838255. Or chat online .
The Suicide & Crisis Lifeline in the U.S. has a Spanish language phone line at 1-888-628-9454 (toll-free).
Reach out to a close friend or loved one.
Contact a minister, spiritual leader or someone else in your faith community.

If you have a loved one who is in danger of suicide or has made a suicide attempt, make sure someone stays with that person. Call 911 or your local emergency number immediately. Or, if you think you can do so safely, take the person to the nearest hospital emergency room.

More Information

Depression (major depressive disorder) care at Mayo Clinic

Male depression: Understanding the issues
Nervous breakdown: What does it mean?
Pain and depression: Is there a link?

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It's not known exactly what causes depression. As with many mental disorders, a variety of factors may be involved, such as:

Biological differences. People with depression appear to have physical changes in their brains. The significance of these changes is still uncertain, but may eventually help pinpoint causes.
Brain chemistry. Neurotransmitters are naturally occurring brain chemicals that likely play a role in depression. Recent research indicates that changes in the function and effect of these neurotransmitters and how they interact with neurocircuits involved in maintaining mood stability may play a significant role in depression and its treatment.
Hormones. Changes in the body's balance of hormones may be involved in causing or triggering depression. Hormone changes can result with pregnancy and during the weeks or months after delivery (postpartum) and from thyroid problems, menopause or a number of other conditions.
Inherited traits. Depression is more common in people whose blood relatives also have this condition. Researchers are trying to find genes that may be involved in causing depression.
Marijuana and depression
Vitamin B-12 and depression

Risk factors

Depression often begins in the teens, 20s or 30s, but it can happen at any age. More women than men are diagnosed with depression, but this may be due in part because women are more likely to seek treatment.

Factors that seem to increase the risk of developing or triggering depression include:

Certain personality traits, such as low self-esteem and being too dependent, self-critical or pessimistic
Traumatic or stressful events, such as physical or sexual abuse, the death or loss of a loved one, a difficult relationship, or financial problems
Blood relatives with a history of depression, bipolar disorder, alcoholism or suicide
Being lesbian, gay, bisexual or transgender, or having variations in the development of genital organs that aren't clearly male or female (intersex) in an unsupportive situation
History of other mental health disorders, such as anxiety disorder, eating disorders or post-traumatic stress disorder
Abuse of alcohol or recreational drugs
Serious or chronic illness, including cancer, stroke, chronic pain or heart disease
Certain medications, such as some high blood pressure medications or sleeping pills (talk to your doctor before stopping any medication)

Complications

Depression is a serious disorder that can take a terrible toll on you and your family. Depression often gets worse if it isn't treated, resulting in emotional, behavioral and health problems that affect every area of your life.

Examples of complications associated with depression include:

Excess weight or obesity, which can lead to heart disease and diabetes
Pain or physical illness
Alcohol or drug misuse
Anxiety, panic disorder or social phobia
Family conflicts, relationship difficulties, and work or school problems
Social isolation
Suicidal feelings, suicide attempts or suicide
Self-mutilation, such as cutting
Premature death from medical conditions
Depression and anxiety: Can I have both?

There's no sure way to prevent depression. However, these strategies may help.

Take steps to control stress, to increase your resilience and boost your self-esteem.
Reach out to family and friends, especially in times of crisis, to help you weather rough spells.
Get treatment at the earliest sign of a problem to help prevent depression from worsening.
Consider getting long-term maintenance treatment to help prevent a relapse of symptoms.
Brown AY. Allscripts EPSi. Mayo Clinic, Rochester, Minn. Nov. 17, 2016.
Research report: Psychiatry and psychology, 2016-2017. Mayo Clinic. http://www.mayo.edu/research/departments-divisions/department-psychiatry-psychology/overview?_ga=1.199925222.939187614.1464371889. Accessed Jan. 23, 2017.
Depressive disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. http://www.psychiatryonline.org. Accessed Jan. 23, 2017.
Depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/depression/index.shtml. Accessed Jan. 23, 2017.
Depression. National Alliance on Mental Illness. http://www.nami.org/Learn-More/Mental-Health-Conditions/Depression/Overview. Accessed Jan. 23, 2017.
Depression: What you need to know. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/depression-what-you-need-to-know/index.shtml. Accessed Jan. 23, 2017.
What is depression? American Psychiatric Association. https://www.psychiatry.org/patients-families/depression/what-is-depression. Accessed Jan. 23, 2017.
Depression. NIH Senior Health. https://nihseniorhealth.gov/depression/aboutdepression/01.html. Accessed Jan. 23, 2017.
Children’s mental health: Anxiety and depression. Centers for Disease Control and Prevention. https://www.cdc.gov/childrensmentalhealth/depression.html#depression. Accessed. Jan. 23, 2017.
Depression and complementary health approaches: What the science says. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/providers/digest/depression-science. Accessed Jan. 23, 2017.
Depression. Natural Medicines. https://naturalmedicines.therapeuticresearch.com/databases/medical-conditions/d/depression.aspx. Accessed Jan. 23, 2017.
Natural medicines in the clinical management of depression. Natural Medicines. http://naturaldatabase.therapeuticresearch.com/ce/CECourse.aspx?cs=naturalstandard&s=ND&pm=5&pc=15-111. Accessed Jan. 23, 2017.
The road to resilience. American Psychological Association. http://www.apa.org/helpcenter/road-resilience.aspx. Accessed Jan. 23, 2017.
Simon G, et al. Unipolar depression in adults: Choosing initial treatment. http://www.uptodate.com/home. Accessed Jan. 23, 2017.
Stewart D, et al. Risks of antidepressants during pregnancy: Selective serotonin reuptake inhibitors (SSRIs). http://www.uptodate.com/home. Accessed Jan. 23, 2017.
Kimmel MC, et al. Safety of infant exposure to antidepressants and benzodiazepines through breastfeeding. http://www.uptodate.com/home. Accessed Jan. 23, 2017.
Bipolar and related disorders. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. http://www.psychiatryonline.org. Accessed Jan. 23, 2017.
Hirsch M, et al. Monoamine oxidase inhibitors (MAOIs) for treating depressed adults. http://www.uptodate.com/home. Accessed Jan. 24, 2017.
Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 31, 2017.
Krieger CA (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 2, 2017.
Antidepressant withdrawal: Is there such a thing?
Antidepressants and alcohol: What's the concern?
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Antidepressants: Can they stop working?
Antidepressants: Selecting one that's right for you
Antidepressants: Side effects
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Atypical antidepressants
Clinical depression: What does that mean?
Depression in women: Understanding the gender gap
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Depression: Supporting a family member or friend
MAOIs and diet: Is it necessary to restrict tyramine?
Monoamine oxidase inhibitors (MAOIs)
Natural remedies for depression: Are they effective?
Selective serotonin reuptake inhibitors (SSRIs)
Serotonin and norepinephrine reuptake inhibitors (SNRIs)
Treatment-resistant depression
Tricyclic antidepressants and tetracyclic antidepressants

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8 Depression Symptoms You Shouldn’t Ignore

Major depression isn’t always easy to spot in yourself or someone you love. Use these clues to determine when treatment may be needed.

If you or someone you know is struggling with depression, you’re far from alone. In 2020, 8.4 percent of U.S. adults — approximately 21 million people — had at least one major depressive episode, according to the National Institute of Mental Health . What’s more, a study from 2020 found that the prevalence of depression symptoms tripled in the United States during the COVID-19 pandemic.

Depression symptoms aren’t always as obvious as frequent crying and overwhelming despair. “Oftentimes the changes are subtle, and the person may not notice, but their friends and loved ones may,” says Boadie Dunlop, MD , director of the mood and anxiety disorders program in the psychiatry department at Emory University School of Medicine in Atlanta.

There’s no one pattern to depression, and the condition can vary in progression from person to person. Symptoms may gradually go from mild, such as choosing to stay home to watch TV instead of going out for a walk with a friend, to more severe, such as not even getting out of bed to shower or persistent thoughts of suicide. Others may quickly progress from their usual state to a severe depressive episode.

“Depression symptoms are particularly troubling if someone displays more than one or if they persist for more than two weeks,” says Simon Rego, PsyD , a professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine and the chief of psychology at Montefiore Medical Center in the Bronx, New York.

7 Easily Missed Signs Your Child Might Have Depression

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RELATED: 9 Different Types of Depression

To help you recognize depression that warrants concern, whether in yourself or a loved one, here are eight depression symptoms — some of which you might even find surprising — that you shouldn’t ignore.

Trouble Sleeping Although depression can sap energy and motivation during the day, a person may often lie awake at night, unable to sleep, says Sarah Altman, PhD , a clinical psychologist in the department of psychiatry and behavioral health at The Ohio State University Wexner Medical Center in Columbus. On the other hand, some people with depression may find it difficult to get out of bed and may sleep for long periods during the day.
Loss of Interest in Favorite Activities Some people turn to hobbies they enjoy when they feel blue, but those with major depression tend to avoid them, according to the American Psychiatric Association (APA). If you or someone you know usually loves to garden but can’t muster the energy to go outside, let alone work in the yard, that can be a red flag.
Increase in Energy Ironically, when depressed people have made a decision to do something drastic, such as harming themselves, they may go from slowed down to far more energetic. That’s because they feel a sense of relief in having come to a resolution, so if you notice a drastic change like this in someone you love, it’s a big cause for concern. This can also manifest as reckless behavior — particularly in men — such as indulging in risky sexual behavior, overspending, or abusing substances, such as alcohol or drugs, according to the Anxiety and Depression Association of America (ADAA).
Change in Appetite Some people overeat when they’re depressed or anxious, but in people with severe depression , the opposite is often true. Reduced appetite and weight loss can be a sign of depression , notes the Mayo Clinic , along with food cravings and weight gain.
Feeling or Seeming On Edge “In many people, depression can manifest with irritability, impatience, or anxiety and worry. Women are especially prone to anxiety symptoms along with depression,” says Diane Solomon, PhD, CNM , a psychiatric nurse practitioner in Portland, Oregon. Trouble concentrating is another related symptom.
Expressions of Guilt Feeling excessive guilt or worthlessness can also be a hallmark of depression, according to the APA. People might feel guilty because they are depressed or aren’t doing enough at home or at work.
Unexplained Physical Symptoms Since the body and mind are connected, depression can also start to manifest in physical ways that are resistant to treatment, such as persistent headaches, digestive issues, or unexplained pain, according to the ADAA.
An Emerging Dark Side A person who is severely depressed may become preoccupied with death and other morose topics, the APA notes. For example, they may talk about what things will be like “after I am gone” and may also become more likely to take uncalculated risks.

Read our reviews and expert recommendations for the best online therapy , including programs like Betterhelp, Talkspace, and Brightside.

The Next Step: Getting Help

If you notice any of these serious depression symptoms in yourself or someone you love, reach out and get help. In most people, even major depression is a very treatable disorder, with a wide range of medications and therapies that have been shown to work, according to the APA.

RELATED: Black Mental Health: Fighting Stigma and Building Trust

If Your Loved One Has Symptoms

Encourage your loved one to seek professional help. If your loved one is considering harming themselves or having other dark thoughts, immediate treatment is critical. Go to the nearest emergency room or contact a local mental health provider. You can also call the 988 Suicide and Crisis Lifeline by simply dialing 988.
Create a safe environment. “If the person expresses suicidal thoughts , remove any potentially lethal items from the home, such as guns,” Dr. Dunlop says.
Be kind. “Blaming or chastising depressed people for feeling low or unmotivated is not helpful and typically serves to reinforce negative feelings they already have,” Dunlop says. “Instead, open the discussion in a nonjudgmental way and encourage the person to seek help.”
Be willing to support treatment. Offer to help your loved one prepare a list of questions for a provider about depression or drive them to appointments.

If You’re Experiencing Symptoms

Recognize if you’re starting to slip. If you are struggling with new or worsening symptoms, don’t hesitate to seek help. If you already have a therapist, reach out to them right away. If you do not have one, call the Substance Abuse and Mental Health Services Administration’s National Helpline at 1-800-662-HELP (4357) for a free, confidential referral for treatment. If you’re considering harming yourself, contact the 988 Suicide and Crisis Lifeline at 988.
Ignore incorrect attitudes. The old idea of “pulling yourself up by your own bootstraps” is not only outdated, but also not based in science. “If you feel depressed, there is no cause for guilt,” says Dr. Solomon.

Depression Resources

Many organizations also have online resources for depression . These include:

National Institute of Mental Health
National Alliance on Mental Illness
American Psychiatric Association
Depression and Bipolar Support Alliance
Anxiety and Depression Association of America

Additional Reporting by Erica Patino

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Major Depression. National Institute of Mental Health . January 2022.
Ettman CK, Abdalla SM, Cohen GH, et al. Prevalence of Depression Symptoms in US Adults Before and During the COVID-19 Pandemic. JAMA Network Open . September 2, 2020.
What Is Depression? American Psychiatric Association . October 2020.
What Is Depression? Anxiety & Depression Association of America . January 18, 2023.
Depression (Major Depressive Disorder): Symptoms and Causes. Mayo Clinic . October 14, 2022.
SAMHSA’s National Helpline. Substance Abuse and Mental Health Services Administration . August 30, 2022.

We’ve Got Depression All Wrong. It’s Trying to Save Us.

New theories recognize depression as part of a biological survival strategy..

Posted December 22, 2020 | Reviewed by Abigail Fagan

What Is Depression?
Find a therapist to overcome depression
The common wisdom is that depression starts in the mind with distorted thinking, leading to "psychosomatic" symptoms.
Some researchers now see depression as stemming from an immobilization response—a biological defense against stress.
When one gets stuck in an immobilization response indefinitely due to ongoing threat, the body and brain develop symptoms known as depression.

For generations, we have seen depression as an illness, an unnecessary deviation from normal functioning. It’s an idea that makes sense because depression causes suffering and even death. But what if we’ve got it all wrong? What if depression is not an aberration at all, but an important part of our biological defense system?

More and more researchers across specialties are questioning our current definitions of depression. Biological anthropologists have argued that depression is an adaptive response to adversity and not a mental disorder. In October, the British Psychological Society published a new report on depression, stating that “depression is best thought of as an experience, or set of experiences, rather than as a disease.” And neuroscientists are focusing on the role of the autonomic nervous system (ANS) in depression. According to the Polyvagal Theory of the ANS, depression is part of a biological defense strategy meant to help us survive.

The common wisdom is that depression starts in the mind with distorted thinking. That leads to "psychosomatic" symptoms like headaches, stomachaches, or fatigue. Now, models like the Polyvagal Theory suggest that we’ve got it backward. It’s the body that detects danger and initiates a defense strategy meant to help us survive. That biological strategy is called immobilization, and it manifests in the mind and the body with a set of symptoms we call depression.

When we think of depression as irrational and unnecessary suffering, we stigmatize people and rob them of hope. But when we begin to understand that depression, at least initially, happens for a good reason we lift the shame . People with depression are courageous survivors, not damaged invalids.

Laura believes that depression saved her life. Most of the time her father only hurt her with words, but it was when she stood up to him that Laura’s dad got dangerous. That’s when he’d get that vicious look in his eyes. More than once his violence had put Laura’s life at risk.

Laura’s father was so perceptive, that he could tell when she felt rebellious on the inside even when she was hiding it. And he punished her for those feelings.

It was the depression that helped Laura survive. Depression kept her head down, kept her from resisting, helped her accept the unacceptable. Depression numbed her rebellious feelings. Laura grew up at a time where there was no one to tell, nowhere for her to get help outside her home. Her only strategy was to survive in place. And she did.

Looking back, Laura does not regret her childhood depression. She values it. Going through her own healing process and working with her therapist helped her see how depression served her.

Laura’s story is stark. It’s ugly. And it helps us understand that even though depression may happen for a good reason, that does not make it a good thing. Laura suffered deeply and describes the pain of her hopelessness vividly. Her depression was a bad experience that started as the last resort of a good biological system.

Depression Starts With Immobilization

According to the Polyvagal Theory, discovered and articulated by neuroscientist Stephen Porges, our daily experience is based on a hierarchy of states in the autonomic nervous system. When the ANS feels safe, we experience a sense of well-being and social connection. That’s when we feel like ourselves.

But the autonomic nervous system is also constantly scanning our internal and external environment for signs of danger. If our ANS detects a threat or even a simple lack of safety, its next strategy is the fight or flight response, which we often feel as anxiety .

Sometimes the threat is so bad or goes on for so long, that the nervous system decides there is no way to fight or to flee. At that point, there is only one option left: immobilization.

The immobilization response is the original biological defense in higher animals. This is the shutdown response we see in reptiles. Also known as the freeze or faint response, immobilization is mediated by the dorsal vagus nerve . It turns down the metabolism to a resting state, which often makes people feel faint or sluggish.

Immobilization has an important role. It dulls pain and makes us feel disconnected. Think of a rabbit hanging limply in the fox’s mouth: that rabbit is shutting down so it won’t suffer too badly when the fox eats it. And the immobilization response also has a metabolic effect, slowing the metabolism and switching the body to ketosis . Some doctors speculate that this metabolic state could help to heal severe illness.

In humans, people often describe feeling "out of their bodies" during traumatic events, which has a defensive effect of cushioning the emotional shock. This is important because some things are so terrible, we don’t want people to be fully present when they happen.

So the immobilization response is a key part of the biological defense, but it is ideally designed to be short-term. Either the metabolic shut down preserves the organism, i.e. the rabbit gets away, or the organism dies and the fox eats the rabbit.

But if the threat continues indefinitely and there is no way to fight or flee, the immobilization response continues. And since the response also changes brain activity, it impacts how people’s emotions and their ability to solve problems. People feel like they can’t get moving physically or mentally, they feel hopeless and helpless. That’s depression.

Does Depression Have Value?

It’s easy to see why Laura's childhood circumstances would set off the immobilization response, and even how it might have helped her survive. But why does it happen in people with less obvious adversity? Our culture tends to think of depression in the person who finds work too stressful as a sign of weakness. Self-help articles imply that they just need more mental toughness and they could lean in and solve it. Even some therapists tell them that their depression is a distorted perception of circumstances that aren’t so bad.

But that is not how the body sees it. The defense responses in the autonomic nervous system, whether fight/flight or immobilization are not about the actual nature of the trigger. They are about whether this body decides there is a threat. And that happens at a pre-conscious point. The biological threat response starts before we think about it, and then our higher-level brain makes up a story to explain it. We don’t get to choose this response; it happens before we even know it.

Studying anxiety has revealed that many modern circumstances can set off the fight or flight response. For instance, low rumbling noises from construction equipment sound to the nervous system like the growl of a large predator. Better run. Feeling like they are being evaluated at school removes kids' sense of safety and triggers fight-or-flight. Better give the teacher attitude or avoid homework. And to most of us, fight-or=flight feels like anxiety.

Eventually, if these modern triggers last long enough, the body decides it can’t get away. Next comes immobilization which the body triggers to defend us. According to Porges, what we call depression is the cluster of emotional and cognitive symptoms that sits on top of a physiological platform in the immobilization response. It’s a strategy meant to help us survive; the body is trying to save us. Depression happens for a fundamentally good reason.

And that changes everything. When people who are depressed learn that they are not damaged, but have a good biological system that is trying to help them survive, they begin to see themselves differently. After all, depression is notorious for the feelings of hopelessness and helplessness. But if depression is an active defense strategy, people may recognize they are not quite so helpless as they thought.

Shifting Out of Immobilization

If depression is the emotional expression of the immobilization response, then the solution is to move out of that state of defense. Porges believes it is not enough to simply remove the threat. Rather, the nervous system has to detect robust signals of safety to bring the social state back online. The best way to do that? Social connection.

One of the symptoms of depression is shame, a sense of having let other people down or being unworthy to be with them. When people are told that depression is an aberration, we are telling them that they are not part of the tribe. They are not right, they don’t belong. That’s when their shame deepens and they avoid social connection. We have cut them off from the path that leads them out of depression.

It is time that we start honoring the courage and strength of depressed people. It is time we start valuing the incredible capacity of our biology to find a way in hard times. And it is time that we stop pretending depressed people are any different than anyone else.

LinkedIn image: tommaso79/Shutterstock. Facebook image: Sam Wordley/Shutterstock.

Porges, Stephen. (Apr 2009) The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleve Clin J Med.

Porges, Stephen. (Feb 2007) The polyvagal perspective. Biol Psychology.

A pediatrician and writer, Dr. Escalante is on a mission to help parents out of the Shouldstorm that disconnects them from their kids. She is raising her own rambunctious boys.

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Does Solo Travel Help Depression? (Plus 28 Tips for Coping)

You’ve been sold the idea that you can “find yourself” through solo travel – the happiest and most successful version of you. This is particularly appealing to those with mental health disorders. But solo travel can also be dangerous (and potentially deadly) if you are depressed.

Solo travel can help you to temporarily escape depression. And if you use your time wisely whilst travelling alone, you may even develop the emotional and psychological tools necessary to overcome depression.

But solo travel in and of itself is not a magical cure for depression. Rather, some things that you experience whilst travelling alone may make you feel even more depressed. As such, solo travel is not a good idea for everyone.

In this article, I will share my own experiences with solo travel depression. In doing so, I will answer two key questions: is travelling alone good for your mental health? Or is travelling alone sad?

I will also share my 28 tips for maintaining your mental health throughout solo travel – including practical advice on making friends, technology, social media, journaling and other healthy habits.

Is it your first time travelling alone ? Find more solo travel tips on Nomadic Yak!

Disclaimer: Please note that this article does not constitute medical advice. Be aware that there are safety risks involved with solo travel depression. Please reach out to medical professionals for assistance and speak to your doctor about whether you should travel alone whilst depressed.

Is travelling alone good for mental health?

Is solo travel depressing.

28 mental health tips for solo travel
More Solo Travel Tips

Solo Travel Depression

A woman travelling alone on a boat, smiling and happy

People suffering from depression often see solo travel as a potential cure for their mental health problems.

There are many advantages to travelling alone . If you are depressed, solo travel may enable you to:

Free yourself from the monotonous routine of your home life and career.
Free yourself from obligations to others and experience independence.
Escape the social isolation that comes with depression.
Identify the patterns that cause depression and anxiety.
Experience unfamiliar cultures and put your problems into perspective.
Befriend people from around the world and become more socially confident.
Share and work through your issues with like-minded people.
Reinvent yourself in a place where no one has preconceptions of you.
Step out of your comfort zone and develop coping skills.
Learn about the world and find your place in it (e.g. your career, relationships and purpose).
Be happy and confident when doing things alone.

During solo travel, you will inevitably spend some time alone. This is an excellent opportunity to reflect and explore where your depression stems from. Ask yourself difficult questions that might help you identify and address the root of your depression:

Do I lack purpose in life?
Am I holding onto a grudge?
Am I holding onto a painful event in my life?
Was I abused or neglected as a child?
Am I depressed about my physical health?
Am I making bad lifestyle choices (drugs, alcohol, lack of sleep/exercise, etc.)?
Is my depression biological? Have I sought help from medical professionals?

Be aware, however, that whilst solo travel can provide a temporary escape from depression and an opportunity to work through your mental health, it is not a permanent cure in and of itself. In some cases, solo travel may even make your depression worse (see below).

A man with an umbrella walking through rainy clouds

Solo travel can be depressing and sad at times. In particular, solo travel can be depressing when you:

Return home from your trip.
Feel homesick whilst away.
Isolate yourself from meeting new people.
Say goodbye to your new travel buddies.
Have to organise logistics (accommodation, transport, etc.)
Have things go wrong (lost luggage, mugging, etc.)
Witness the plight of others (the local people and animals)

Solo travel is also more stressful than group travel (particularly for people suffering from depression and mental health problems). Far from your family and your support network, you are thrown into an unfamiliar environment, where the people around you speak different languages and have different cultural practices.

If it is your first time travelling alone with depression, take a short trip (a few days to a week) rather than a long journey. It can be comforting knowing that you will be returning home soon.

However, before you solo travel with depression, seriously consider the health and safety risks involved. You may be better off travelling with a trusted friend or family member who can help you. See my articles: is it safe to travel alone and should I travel alone ?

Alternatively, you may want to hold off on solo travel and seek professional help until you are in a better mental space.

Mental Health Tips for Solo Travel Depression

1. don’t worry about being lonely when travelling alone.

Four male travel buddies laugh overlooking a valley

Before I set off on my first trip, I worried that solo travel would be lonely and that that would make me depressed. Naturally, it’s sad when you feel like you have no friends or family nearby.

However, you will find that you are rarely lonely when travelling alone. In fact, you will make new friends nearly every day that you travel because you are constantly surrounded by like-minded people with similar interests.

The hardest part is often saying goodbye to your new travel buddies when you do eventually go your separate ways. But you can stay in touch via social media and arrange for future travels together.

For more advice on socialising during solo travel, see my 9-Step Guide to Making 100s of Friends When Travelling Alone .

2. Journal through your feelings

When travelling alone, you have a lot of time for self-reflection, which may help you in uncovering and overcoming the cause of your unhappiness.

During solo travel, make a habit of journaling every day. I like to find a quiet scenic spot or wait til I’m in bed at night.

Note your emotions throughout the day and what caused those emotions to arise. After a while, you may notice patterns and uncover the things that trigger your depression.

I prefer to journal on my smartphone or tablet as it saves me from lugging a notebook on my solo travels. Journaling apps that you might find helpful include 5 Minute Journal and Daylio Journal .

3. Split your time between shared and private accommodation

If you are suffering from solo travel depression, I suggest splitting your time between shared accommodation (hostels) and private accommodation (motels, hotels and Airbnb).

Shared accommodation is great if you are feeling lively and want to make friends. You can interact with many other solo travellers in hostel common areas and go on organised events (e.g. group tours).

But private accommodation can be a better choice if you are feeling down and need some time alone. You can relax in the comfort of your own room, let your emotions out and contact your loved ones at home.

4. Contact your family and friends every day

Messaging apps on a phone, including Whatsapp and Telegram

Solo travel can be depressing when you’re homesick and missing your loved ones.

Try to speak to your parents, siblings or friends every few days. Maintaining a connection with home may help you to feel less lonely and depressed.

It is also important that your family and friends know your whereabouts and the state of your mental health (in case they need to locate you in an emergency). One of my favourite solo travel safety tips is to share your GPS location with loved ones.

If you already have a therapist at home, you should let them know of your plans to travel overseas. Ask if you can schedule regular calls with your therapist whilst travelling.

Extra tip: Use Whatsapp for audio and video calls. Out of all the messaging apps, it uses the least data and maintains the best connection.

5. Pump out your favourite tunes

Studies suggest that music helps to reduce anxiety and depression. However, different types of music have different psychological effects.

Classical and meditative music is best for boosting your mood. When solo travelling with depression, you might want to listen to this kind of music when you feel low or simply start each day with a coffee and some Beethoven.

If depression means that you lack energy or motivation whilst travelling alone, you may want to sing along to your favourite pop or rock songs whilst showering or sightseeing.

6. Let out your creativity

One of the things I do to fight solo travel depression? I carry a travel guitar and play my favourite songs whenever I feel down or lonely.

Not only does this boost my mood, but it invites other travellers to join in and helps me form new friendships in hostels.

What is your hobby? Music? Art? Photography? Dancing? Writing?

Whatever your creative interest is, practise it whilst travelling alone. You will find it beneficial in fighting depression and anxiety.

7. Build good habits whilst travelling alone

A woman practicing yoga and meditating in Bali

When travelling alone, most people allow their healthy habits to slip. They become lazy and uncaring, which can damage their physical and mental health.

Create a list of daily habits that you can perform during your solo travel. Some simple habits that I try to maintain when travelling alone include:

Having a coffee in a quiet spot each morning.
Listening to gentle music and journaling each night.
Finding a quiet spot to meditate each day.
Getting 10-30 minutes of sunlight each day.
Eating 3 meals and drinking 2L of water per day.
Messaging home each day.
Reading a chapter of a book each day.

Performing these basic habits will help you to feel more centred and in control of your emotions when travelling alone.

8. Exercise each day (even if it’s just walking)

It’s easy to neglect exercise during solo travel. But ignoring your physical health can be detrimental to your mental health.

When travelling alone, you’ll get exercise most days by merely walking around your destination and visiting the sights.

However, some people want more exercise than this. In this case, you might want to practise yoga, do bodyweight exercises or ask to join a pickup game in the local park (e.g. basketball or soccer).

9. Keep a busy itinerary

Many people worry that solo travel is boring . They ask, is travelling alone fun ?

I sometimes feel depressed when I am bored and begin to overthink. So, to distract myself and ward off solo travel depression, I try to keep a busy itinerary.

Try to do at least one thing for each day of your trip. These activities can be planned or impromptu.

However, I appreciate that it can be hard to remain energetic when depressed.

To motivate yourself, remind yourself that you will feel more accomplished if you do a lot during your trip rather than a little. You will see more sights, meet more people and become more worldly.

10. Take a rest and relaxation day

Whilst keeping a busy itinerary can keep you distracted, it can also sometimes feel a little stressful and anxiety-inducing. And physical exhaustion can heighten depression.

Now and then, take a self-care day when suffering from solo travel depression. Instead of sightseeing or hanging with your backpacking buddies, treat yourself to a day of rest and relaxation.

Ways that you can practise self-care when travelling alone include:

Booking a private room.
Wearing comfortable clothes.
Napping throughout the day.
Eating good food and snacks.
Taking a long shower.
Watching your favourite TV shows or movies.
Reading or listening to an audiobook.
Visiting a spa and getting a massage.

11. Get some help from technology

There are numerous apps, Youtube channels and Spotify playlists that can help you to meditate or fall asleep when suffering from solo travel depression.

If you are willing to spend money on a paid subscription, Headspace and Calm are popular sleep and meditation apps. Free alternatives include Insight Timer and Medito .

Personally, I prefer to explore the “Sleep” and “Wellness” sections of Spotify. I’ll often meditate or fall asleep listening to nature sounds, Tibetan bowls or peaceful music.

You can also find free guided meditations on Spotify and YouTube. Some of my favourite meditation channels include Jason Stephenson Sleep Meditation and Great Meditation .

12. Use online therapy services

When travelling alone, you are far from your family, friends and support network at home. At times, it can feel like you have no one to talk to.

This is why it can be extremely useful to use online therapy services if you’re suffering from solo travel depression. Most of these online services are available 24/7 and will quickly put you in touch with a professional therapist.

However, do your research as costs can vary dramatically between providers. You may also be able to claim some of the expense on insurance or an employee assistance program.

If you already have a therapist that you visit regularly, ask if they offer online sessions. Calculate the time difference from your destination and find a time that is suitable for you both to speak, so that you can continue therapy throughout your solo travel.

13. Practice gratitude journaling

Journaling can be a great way to work through your emotions. But gratitude journaling, in particular, can help you focus on the positives in life.

Gratitude journaling is a daily practice, whereby you write down 3-5 things that you are grateful for. I find this helps me to put my blessing and problems into perspective.

Again, if you don’t want to carry around a bulky notebook whilst travelling alone, you can use your smart devices. One of the most popular gratitude journaling apps is Gratitude .

14. Read books about mental health

Many people find self-help books to be helpful resources for overcoming depression. And what better time to read than during a solo trip?

Some of the books that I have found most helpful for my mental health include:

The Power of Now – Eckhart Tolle
How to Stop Worrying and Start Living – Dale Carnegie
Atomic Habits – James Clear
The Daily Stoic – Ryan Holiday

It’s best to download your books to a Kindle or a smart device rather than carrying paper books. Better still, download the audiobook on services like Audible or Bookbeat.

15. Listen to podcasts

Podcasts are another free resource that you can use to help with solo travel depression.

Most people already have a few favourite podcasts that they listen to regularly. Keep listening to these podcasts whilst you travel, as this will help you feel more connected to home and centred.

But there is also a range of podcasts out there that are specifically aimed at improving people’s mental health. Whilst travelling alone, you might want to try some of these popular mental health podcasts:

Ten Percent Happier with Dan Harris
The Happiness Lab with Dr Laurie Santos
The Hilarious World of Depression
Happier with Gretchen Rubin

16. Ask like-minded solo travellers on social media

Do you want some good news? You’re not the first person to suffer from solo travel depression and you certainly won’t be the last.

Thousands of other travellers struggle with depression and mental health problems. This is made evident by the hundreds of posts about the issue on social media.

If you want to read about other people’s experiences and how they dealt with depression whilst travelling alone, you should search Google for a term like “solo travel depression Reddit”.

Reddit is a great platform for discussing your mental health and solo travel experiences with a degree of anonymity. You can find hundreds of posts on the subject of solo travel depression and reach out to other Redditors via chat or comments.

Subreddits that you might find helpful include:

Solo Travel subreddit
Mental Health subreddit
Depression subreddit

17. Take a break from the online world

If social media and the internet are not helping your depression, they may be making things worse.

We often spend time online comparing ourselves to other people, mistakenly believing that their social media reflects reality.

This is particularly true of travel – everyone looks like they’re perfect and trouble-free in their travel posts on Instagram. In reality, this is rarely the case.

Instead of using your solo holiday to collect and post content on social media, try deleting all social media. This way, you are more likely to enjoy the present and enjoy each moment more (instead of worrying about looking good in your photos).

18. Soak up the sun

Studies suggest that not having enough vitamin D can cause depression-like symptoms. You must try to get plenty of sunlight during your solo travels.

Generally, it is recommended that people try to get between 10-15 minutes of sun exposure each day. It is also recommended that people wear 30 SPF sunscreen when outdoors.

During my solo travels, I will usually get enough sunlight each day by simply doing some sightseeing. However, if I don’t have any plans, I will sit somewhere outside with a book or podcast for an hour.

If you are travelling in a cold and dark destination (e.g. Scandinavia in winter), ask your doctor about taking a vitamin D supplement. You can also get vitamin D from eating foods such as oily fish, red meat and egg yolks.

19. Get good sleep

The Sleep Foundation states that about 75% of depressed people show symptoms of insomnia.

During your solo trip, make sure that you are getting 7 to 8 hours of sleep every night. If you still feel tired, you may need a few extra hours.

Try to go to bed at a regular time when suffering from solo travel depression. I understand that you’re going to have a late night now and then. But consistently going to bed past midnight will throw off your circadian rhythm and make you feel lousy.

Getting enough vitamin D each day (see above), will also help your circadian rhythm. You will feel sleepy at night and more energetic during the day.

20. Eat a Mediterranean diet

Research indicates that when we eat healthily, we feel better about ourselves.

But eating healthily can be tricky during solo travel – your diet depends on your budget, accommodation facilities, energy expenditure, destination and much more.

Most studies suggest that the Mediterranean diet benefits psychological health. So, you should try to eat these foods daily when battling solo travel depression:

5 portions of fruit and vegetables
6-8 glasses of water
Wholegrains (e.g. wholewheat pasta or brown rice)
Pulses (beans, peas and lentils)
Small amounts of red meat.

If you know that your diet is lacking in one particular nutrient whilst travelling, you may also want to speak to your doctor about taking a supplement or multivitamin.

21. Take it easy on the partying

Solo travel naturally involves some partying (particularly amongst younger travellers). You will often be invited to partake in bar crawls, drinking games or just a few quiet beers.

Whilst partying is a natural part of solo travel, you need to control yourself rather than letting drugs and alcohol control you. Too much partying and drinking will leave you feeling exhausted and even more depressed the next day.

At most, I try to limit my partying to 2 or 3 nights a week when travelling alone. Most nights, I eat dinner with a group of friends from the hostel, chat and then head to bed to read a book or watch a film.

22. Carry a little piece of home with you

Instant photos that can be carried as mementos whilst solo travelling.

Solo travel depression is often worse when you feel homesick and lonely. All you want to do is be at home, comforted by your friends and family.

One trick I use to combat homesickness is to carry a little memento with me whilst travelling alone.

You might choose to put a picture in your wallet, spray some perfume, eat some sweets or take a little object that reminds you of home.

You could even memorise one of your favourite quotes about traveling alone and repeat it like a mantra when you’re feeling down.

23. Do something nice for the local people or animals

When we travel, we realise that other people live much harder lives and face much greater hardships than we do. We put our problems into perspective and feel better about our situation.

But what can make us feel even better about ourselves is helping those around us. During solo travel, you may want to help the local people by:

Joining a volunteer project (see websites like Volunteer HQ )
Hiring local guides
Donating to local charities
Learning the local language and interacting with the people
Teaching (e.g. providing language lessons).

You may also want to help the local animals. In many third-world countries, stray animals are often neglected. You may want to provide them with food and water. However, I warn against getting too close or patting animals as you may be bitten or injured.

24. Set up your support network before leaving

It is easier to hide your depression than it is to share your feelings with people. This is why many depressed people feel so isolated and lack the support network they need.

However, travelling alone whilst depressed is dangerous. You must establish a support network before you leave for your trip.

Tell a trusted family member or friend that you have been suffering from depression and ask them to support you through your travels. When you feel low whilst travelling, you can reach out to this person and discuss your feelings over the phone.

You should also share your GPS location with your support network via your iPhone or Android . In an emergency, they should be able to find you or locate the nearest hospital.

25. Pack enough medication (if necessary)

If you have been prescribed medication for your depression, it is important that you take enough dosages to last the entirety of your trip.

Include prescription medication on your solo travel packing list. Consider also taking the prescription, should you need to explain the medication to customs upon arrival.

26. Remind yourself why you chose to travel alone

Some people want to travel solo because they think it will cure their depression.

As previously mentioned, solo travel won’t magically cure your depression. However, it will provide you with perspective, help you grow as an individual and free you from the monotony of home life.

When you are feeling sad or low, focus on the benefits and the rewarding moments that you have experienced during solo travel.

Also remember, that by pushing through discomfort, you grow stronger and prove to yourself that you are capable of overcoming adversity.

If you are young and suffering from depression, there are a heap of reasons why you should travel alone in your 20s – focus on the positives!

27. Forgive yourself

When we suffer from solo travel depression, we tend to beat ourselves up unnecessarily. We tell ourselves that we should be having a great time, otherwise we will have wasted our time and money.

Realise this – it is ok to feel depressed. Everybody feels depressed from time to time, as it is a natural part of life.

So, forgive yourself. It is not your fault that you feel this way. You are suffering from a natural illness.

If you do not forgive yourself, you will only feel worse. Self-forgiveness is key.

28. Don’t be afraid to go home early

Sometimes, solo travel depression can become so overwhelming that the only safe and viable option is to end your trip and return home.

There is no shame in returning home early from your trip and in many cases, it may be the best solution.

Contact your support network at home and let them know that you are suffering from depression during your travels. They may be able to assist you in organising your return trip home.

Remember, there will always be more opportunities for you to travel alone in the future when you are feeling better.

Summary: Solo Travel Depression

A solo travel woman smiling in front of the Eiffel Tower, Paris, France.

Solo travel depression is a feeling of persistent sadness or lack of interest/pleasure whilst travelling alone. It may stem from existing mental health problems or it may arise unexpectedly during your solo travel.

Travelling alone can be good for your mental health, as it removes you from your natural environment and allows you to break negative patterns (both emotional and psychological). During solo travel, you may be able to overcome depression by socialising, self-reflecting, self-educating, challenging yourself and experiencing new things.

However, solo travel depression can also be dangerous. You should speak to a medical professional or therapist if you experience depression whilst travelling alone. You may want to reconsider and ask yourself, is it better to travel alone or with someone ?

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Find more solo travel tips on nomadic yak.

Nomadic Yak helps solo travellers to plan journeys that are adventurous and authentic.

Every article is written by me, Harry . I’ve travelled to 40+ countries over the last 5 years – all alone.

I’ve shared everything you need if you’re planning to solo travel for the first time .

You’ll also find 100s of solo travel tips on how to save money, make more friends, build a social media following and much more.

Plus, you can use my solo travel destination guides to discover international sights and attractions that few other travellers get to witness.

Creator of Nomadic Yak

At age 22, I had never travelled overseas. Six years later, I have travelled alone through 35 countries and work wherever I like as a freelance writer.

Low mood, sadness and depression

Most people feel low sometimes, but if it's affecting your life, there are things you can try that may help.

Support is also available if you're finding it hard to cope with low mood, sadness or depression.

Symptoms of a low mood

Symptoms of a general low mood may include feeling:

anxious or panicky
more tired than usual or being unable to sleep
angry or frustrated
low on confidence or self-esteem

A low mood often gets better after a few days or weeks.

It's usually possible to improve a low mood by making small changes in your life. For example, resolving something that's bothering you or getting more sleep.

Symptoms of depression

If you have a low mood that lasts 2 weeks or more, it could be a sign of depression .

Other symptoms of depression may include:

not getting any enjoyment out of life
feeling hopeless
not being able to concentrate on everyday things
having suicidal thoughts or thoughts about harming yourself

Things you can try to help with a low mood

Do try talking about your feelings to a friend, family member, health professional or counsellor. you could also contact samaritans , call 116 123 or email [email protected] if you need someone to talk to try the 6 ways to feel happier , which are simple lifestyle changes to help you feel more in control and able to cope find out how to raise your self-esteem consider peer support, where people use their experiences to help each other. find out more about peer support on the mind website try mindfulness , where you focus on the present moment listen to free mental wellbeing audio guides don’t.

do not try to do everything at once; set small targets that you can easily achieve

do not focus on the things you cannot change – focus your time and energy into helping yourself feel better

try not to tell yourself that you're alone – most people feel low sometimes and support is available

try not to use alcohol, cigarettes, gambling or drugs to relieve a low mood. These can all contribute to poor mental health

Audio: Self-help for low mood and depression

In this audio guide, a doctor explains what you can do to help yourself cope with low mood and depression.

Further information and support

Mind: how to improve your mental wellbeing
Mind: stress – managing stress and building resilience
Health for Teens: advice about low mood
Every Mind Matters: mental wellbeing tips , including mindfulness, self-help cognitive behavioural therapy (CBT) techniques and free personalised advice to your email inbox

Where to get NHS help for a low mood

Referring yourself for therapy.

If you need more support, you can get free talking therapies like cognitive behavioural therapy (CBT) on the NHS.

You can refer yourself directly to an NHS talking therapies service without a referral from a GP.

If you're under 18, or want to get help for someone under 18, find out how to get mental health support for children and young people .

Non-urgent advice: See a GP if:

you've had a low mood for more than 2 weeks
you're struggling to cope with a low mood
things you're trying yourself are not helping
you would prefer to get a referral from a GP

Urgent advice: Ask for an urgent GP appointment or call 111 if:

you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go to NHS 111 online or call 111.

Immediate action required: Call 999 or go to A&E now if:

you or someone you know needs immediate help
you have seriously harmed yourself – for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.

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Causes of a low mood

There are many reasons why you might feel low at some point in your life.

Any sort of difficult event or experience could lead to sadness or low self-esteem. Sometimes it's possible to feel low without there being an obvious reason.

Identifying the cause

If you know what's causing your low mood it might be easier to find ways to manage it.

Some examples of things that may cause a low mood include:

work – feeling pressure at work, unemployment or retirement
family – relationship difficulties, divorce or caring for someone
financial problems – unexpected bills or borrowing money
health – illness, injury or losing someone (bereavement)

Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of sadness.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

Find out more about the 5 steps to mental wellbeing

Conditions related to low mood and depression

Page last reviewed: 23 November 2022 Next review due: 23 November 2025

Depression Types and Causes: Clinical, Major, and Others

Depression in Women

Depression in men.

Premenstrual Dysphoric Disorder (PMDD): How to Cope with Severe PMS
I Feel Depressed: 9 Ways to Deal with Depression
Electroconvulsive Therapy (ECT): How it Works and What to Expect

Parent’s Guide to Teen Depression

Depression treatment.

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What is depression?

Signs and symptoms of depression, am i depressed, is it depression or anxiety, is it depression or bipolar disorder (manic depression), other conditions that can mimic the symptoms of depression, depression symptoms and suicide risk, how depression symptoms vary with gender and age, depression signs & symptoms recognizing and understanding depression.

Are you depressed? Here are some of the signs of depression to look for—and how they can vary according to your age, gender, and other factors.

Reviewed by Jenna Nielsen, MSW, LCSW , a clinical social worker/therapist at ADHD Advisor, with specializations in depression, anxiety, ADHD, PTSD, and relationships

Feeling down from time to time is a normal part of life, but when emotions such as hopelessness and despair take hold and just won’t go away, you may have depression. More than just sadness in response to life’s struggles and setbacks, depression changes how you think, feel, and function in daily activities. It can interfere with your ability to work, study, eat, sleep, and enjoy life. Just trying to get through the day can be overwhelming.

While some people describe depression as “living in a black hole” or having a feeling of impending doom, others feel lifeless, empty, and apathetic. Men in particular can feel angry and restless. However you experience the problem, left untreated it can become a serious health condition. But it’s important to remember that feelings of helplessness and hopelessness are symptoms of depression—not the reality of your situation.

No matter how hopeless you feel, you can get better. By recognizing the different symptoms of depression, you can take the first steps to feeling better and overcoming the problem.

Depression varies from person to person, but there are some common signs and symptoms. It’s important to remember that these symptoms can be part of life’s normal lows. But the more symptoms you have, the stronger they are, and the longer they’ve lasted—the more likely it is that you’re dealing with depression.

10 common depression symptoms

Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
Loss of interest in daily activities. You don’t care anymore about former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
Appetite or weight changes. Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
Sleep changes. Either insomnia , especially waking in the early hours of the morning, or oversleeping.
Anger or irritability. Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves.
Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
Reckless behavior. You engage in escapist behavior such as substance abuse, compulsive gambling , reckless driving, or dangerous sports.
Concentration problems. Trouble focusing, making decisions, or remembering things.
Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.

Take our depression quiz to find out:

Depression Test

While anxiety and depression are different conditions, they stem from the same biological vulnerability so often go hand-in-hand. Anxiety can both appear as a symptom of depression or it can trigger depression in the first place. In fact, studies suggest that over 40 percent of people with major depression also suffer from an anxiety disorder.

Some of the symptoms between the two conditions can also look very similar, making it difficult to distinguish between the conditions. Irritability, anger, unexplained aches and pains, and changes in energy, focus, and sleeping patterns can occur in both depression and anxiety. Even the persistent dark, negative thoughts commonly associated with depression can look a lot like the endless worry of anxiety.

[Read: Anxiety Disorders and Anxiety Attacks]

However, there are also some marked differences. While the symptoms of both depression and anxiety can look very different in different people, the following may help to distinguish between the conditions:

In depression without anxiety, you’re likely to feel sluggish and lifeless with little motivation to do anything. In depression with anxiety, you’re more likely to feel tense and jittery with a racing mind.
In depression without anxiety, you may feel hopeless and helpless about what you see as an inevitably bleak future. In depression with anxiety, you’re more likely to worry over and over about what the future holds, feeling frightened and nervous but thinking that your worry may hold the key to easing those fears.

If you recognize symptoms of anxiety co-occurring with your depression, it’s important to seek treatment for both conditions. Since they’re so closely related, a lot of the self-help and treatment options that work for anxiety will also help manage symptoms of depression.

Bipolar disorder , also known as manic depression, involves serious shifts in moods, energy, thinking, and behavior. Because it looks so similar to depression when in the low phase, it is often overlooked and misdiagnosed. This can be a serious problem as taking antidepressants for bipolar disorder can actually make the condition worse .

[Read: Bipolar Disorder Signs and Symptoms]

If you’ve ever gone through phases where you experienced excessive feelings of euphoria, a decreased need for sleep, racing thoughts, and impulsive behavior, consider getting evaluated for bipolar disorder.

Anxiety and bipolar disorder aren’t the only conditions that can be mistaken for depression. Just as depression can be triggered by other health problems, there are also mental and medical conditions that can mimic the symptoms of depression. These include:

Attention deficit hyperactivity disorder (ADHD) . Symptoms such as restlessness, trouble concentrating and staying focused, irritability, and a loss of motivation can occur in both depression and ADHD. Even if your ADHD symptoms weren’t recognized in childhood, that doesn’t mean they’re not impacting you as an adult.

Chronic fatigue syndrome or long COVID . Persistent fatigue, changes to your sleep patterns, and difficulty focusing could also point to chronic fatigue syndrome (myalgic encephalomyelitis) or long-haul COVID , where the effects of COVID-19 linger even when you’re no longer testing positive for the virus. While there is still a lot that medical professionals don’t fully understand about these conditions, there are still things you can do to ease symptoms and improve how you feel.

Parkinson’s disease . The lack of energy, slow movements, and changes to mood and memory that often accompany Parkinson’s disease can look a lot like depression symptoms in older adults.

Fibromyalgia . The widespread musculoskeletal pain of fibromyalgia syndrome (FMS) is often accompanied by sleep, fatigue, and mood changes that can be mistaken for depression. Other sources of chronic pain can also leave you feeling hopeless and exhausted.

Other physical conditions such as diabetes, hypothyroidism, anemia, low blood sugar (hypoglycemia), and vitamin D deficiency can also trigger depression-like symptoms. Blood tests and other screening methods from a healthcare professional can help identify if these conditions are causing your symptoms.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

Depression is a major risk factor for suicide. Deep despair and hopelessness can make suicide feel like the only way to escape the pain. If you have a loved one with depression, take any suicidal talk or behavior seriously and watch for the warning signs:

Talking about killing or harming oneself.
Expressing strong feelings of hopelessness or being trapped.
An unusual preoccupation with death or dying.
Acting recklessly, as if they have a death wish (e.g. speeding through red lights).
Calling or visiting people to say goodbye.
Getting affairs in order (giving away prized possessions, tying up loose ends).
Saying things like “Everyone would be better off without me,” or “I want out.”
A sudden switch from being extremely down to acting calm and happy.

If you think a friend or family member is considering suicide, express your concern and seek help immediately . Talking openly about suicidal thoughts and feelings can save a life.

If you are feeling suicidal…

When you’re feeling suicidal, your problems don’t seem temporary—they seem overwhelming and permanent. But with time, you will feel better, especially if you get help. There are many people who want to support you during this difficult time, so please reach out!

Read Are You Feeling Suicidal? , call 988 in the U.S., or visit IASP or Suicide.org to find a helpline in your country.

Depression often varies according to age and gender, with symptoms differing between men and women, or young people and older adults.

Depressed men are less likely to acknowledge feelings of self-loathing and hopelessness. Instead, they tend to complain about fatigue, irritability, sleep problems, and loss of interest in work and hobbies. They’re also more likely to experience symptoms such as anger, aggression, reckless behavior, and substance abuse.

Women are more likely to experience symptoms such as pronounced feelings of guilt, excessive sleeping, overeating, and weight gain. Depression in women is also impacted by hormonal factors during menstruation, pregnancy, and menopause. In fact, postpartum depression affects up to one in seven women following childbirth.

Irritability, anger, and agitation are often the most noticeable symptoms in depressed teens —not sadness. They may also complain of headaches, stomachaches, or other physical pains.

Older adults

Older adults tend to complain more about the physical rather than the emotional signs and symptoms: things like fatigue, unexplained aches and pains, and memory problems. They may also neglect their personal appearance and stop taking critical medications for their health.

In addition to age and gender, depression symptoms can also vary according to the type or severity of your depression. Understanding the type of depression you’re dealing with can help to find the most effective ways to overcome the problem and start to feel better again. Read: Depression Types and Causes .

Depression support and suicide prevention help

Depression support.

Find DBSA Chapters/Support Groups or call the NAMI Helpline for support and referrals at 1-800-950-6264

Find Depression support groups in-person and online or call the Mind Infoline at 0300 123 3393

Call the SANE Help Centre at 1800 18 7263

Call Mood Disorders Society of Canada at 613-921-5565

Call the Vandrevala Foundation Helpline (India) at 1860 2662 345 or 1800 2333 330

Suicide prevention help

Call 988 Suicide and Crisis Lifeline at 988

Call Samaritans UK at 116 123

Call Lifeline Australia at 13 11 14

Visit IASP or Suicide.org to find a helpline near you

More Information

Causes - Including genes, temperament, stressful life events, and medical issues. (Harvard Health Publishing)
Co-occurring Disorders - How medical disorders can affect depression and vice versa. (Mental Health America)
Belmaker, R. H., & Agam, G. (2008). Major Depressive Disorder. New England Journal of Medicine, 358(1), 55–68. Link
Kessler, R. C., Birnbaum, H. G., Shahly, V., Bromet, E., Hwang, I., McLaughlin, K. A., Sampson, N., Andrade, L. H., Girolamo, G. de, Demyttenaere, K., Haro, J. M., Karam, A. N., Kostyuchenko, S., Kovess, V., Lara, C., Levinson, D., Matschinger, H., Nakane, Y., Browne, M. O., … Stein, D. J. (2010). Age differences in the prevalence and co-morbidity of DSM-IV major depressive episodes: Results from the WHO World Mental Health Survey Initiative. Depression and Anxiety, 27(4), 351–364. Link
Depressive Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link

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I Feel Depressed

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Should You See a Doctor, Psychiatrist, or Therapist for Depression?

Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be.

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

Verywell / Hugo Lin

Ruling Out Other Conditions
Doctor vs. Mental Health Professional
Psychiatrist as a First Choice

The Path to Healing

If you think you might have clinical depression , you may not know what to do or where to begin to get help or what kind of practitioner to see, especially if you've never experienced this before. First, it's important to recognize the symptoms that may indicate depression so you know what to discuss with your doctor.

Symptoms of Depression

Clinical depression, also called major depression, can have a range of ongoing symptoms. Some of the most common symptoms include:

Feelings of sadness, hopelessness, or guilt
Losing interest in activities you once enjoyed
Feeling tired or restless
Difficulty sleeping or sleeping too much
Weight gain or loss

Rule Out Other Conditions

If you identify with the symptoms of depression, your next step should be a visit to your family doctor or general practitioner for a thorough exam and screening. Your provider will ask you about your health history and risk factors and may use written questionnaires to assess your symptoms.

Your family doctor or general practitioner will also want to rule out several medical conditions that can contribute to symptoms of depression, such as vitamin and mineral deficiencies , female hormonal changes, and thyroid conditions. In addition, several medications may have depressive symptoms as a side effect.

If your general practitioner doesn't find any of these factors as a cause of your depression, they may prescribe an antidepressant or refer you to a mental health professional, such as a psychiatrist , psychologist, or counselor.

In 2017, an estimated 17.3 million adults in the United States experienced at least one episode of severe depression, or 7.1% of all adults. For adolescents between the ages of 12 and 17 years old, the percentage is even higher, with an estimated 3.2 million adolescents (13.3%) in the U.S. experiencing at least one major depressive episode in a year.

Differences Among Doctors and Therapists

There are different medical and mental health professionals who can help treat your depression and get you on the path to feeling better. Learn the differences between them to inform your choices about which one might be best for you.

General practitioner (GP) : Also known as an internal medicine physician or family physician, this is a medical doctor (MD) who has completed four years of medical school followed by a residency and sometimes a fellowship. General practitioners and family doctors screen for depression and may prescribe antidepressants, but may also provide a referral for a psychiatrist, psychologist, or counselor.
Psychiatrist : A psychiatrist is also a medical doctor (MD) who is trained to assess, diagnose, and treat mental health disorders like depression. They are physicians who earned an undergraduate degree, graduated from medical school, and completed a residency in psychiatric care. Psychiatrists can prescribe medications such as antidepressants. Psychiatrists do not always offer counseling or psychotherapy services but will often give referrals to therapists for treatment if they don't.
Psychologist : A clinical psychologist provides therapy sessions for individuals or groups. They have completed a five-year doctoral program in psychology earning a PhD, or alternatively, a PsyD, which is less research-focused and places more emphasis on the clinical treatment of mental health conditions. In most states, psychologists do not have the ability to prescribe medication.
Counselor : A licensed mental health counselor (LMHC) usually has two to three years of graduate training in counseling. This may include a focus on school counseling, community counseling, marriage and family counseling, or substance abuse counseling. Many states require counselors to be licensed by the National Board for Certified Counselors (NBCC) . Counselors are unable to provide prescription medication.
Social worker : A licensed clinical social worker (LCSW) completes about two years of graduate training in therapy, followed by an internship and supervised experience in the field. They do not prescribe medication.
Psychiatric nurse : The psychiatric-mental health nurse holds at least a master's degree in psychiatric-mental health nursing, and can assess and diagnose disorders. Advanced psychiatric nurses known as clinical nurse specialists or nurse practitioners (NPs) work as clinical nurses in hospital settings, private clinics, and other treatment centers to offer psychotherapy, and in some states, prescribe medications.

Why a Mental Health Professional Is Best

It's very important—especially if this is your first time seeking treatment for depression—that you obtain a referral to a psychiatrist or other mental health professional if your general practitioner suspects depression.

Though your family doctor or general practitioner may offer to prescribe you an antidepressant, they are not always the best-qualified doctor to treat depression. They do not possess the training to offer you psychotherapy nor are they experienced in the nuances of prescribing psychotropic medications the way that a psychiatrist is.

Get Help Now

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Psychiatry is a blend of art and science. Treating depression is not quite as simple as giving someone a prescription for Zoloft (sertraline) or Prozac (fluoxetine) and sending them on their way. Some individuals will need several trials of different medications to find one that best relieves their symptoms with the least amount of side effects.

Some people will need more than one medication to counteract side effects or to boost positive effects. Most will likely benefit from adding psychotherapy to the mix. Discussing options with your psychiatrist will determine the best path.

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Besides the medication specifics, you may have a completely different mental health condition and not depression. Bipolar disorder is one such disorder that may be initially misdiagnosed as depression but requires a very different course of treatment.

Other possibilities are attention-deficit/hyperactivity disorder (ADHD) or an anxiety disorder , either of which could be manifesting as depression because it hasn't been treated.

Psychiatrists and other mental health professionals are used to seeing a variety of mental health diagnoses and have more experience than a family doctor or general practitioner in teasing out what's behind your symptoms.

Can diagnose depression and medical conditions causing or contributing to it

Can prescribe medication for depression

Cannot provide psychotherapy

Can diagnose specific mental health conditions

Psychiatrist can prescribe and fine-tune antidepressant medications

Can provide psychotherapy

Consider Seeing a Psychiatrist First

There's a tendency for some new patients to visit a counselor or psychologist for their initial mental health evaluation rather than a psychiatrist. This can be beneficial for many people, especially if your case is not severe, but for others, it's often not enough.

Only psychiatrists are also medical doctors, which means that they are able to prescribe medications.

If your depression stems from a chemical imbalance , talk therapy will not be sufficient to treat you. It's best to make your initial visit to a psychiatrist, who can both prescribe medications and offer you psychotherapy if it's needed. This two-pronged approach of medication and talk therapy is often the most beneficial to patients.

Psychotherapy is a broad term for a variety of different verbal and psychological techniques that are employed to help an individual work through their mental health condition or source of underlying stress. These techniques include but are not limited to psychoanalytic therapy or psychodynamic psychotherapy, behavior therapy, cognitive therapy, and cognitive behavioral therapy (CBT) . Oftentimes, other mental health professionals in the field such as counselors and social workers will draw from psychotherapeutic techniques and use them with their clients.

While your psychiatrist is qualified to offer you psychotherapy services, don't be surprised if they refer you to a clinical psychologist, therapist, or licensed mental health counselor while they concentrate on fine-tuning your medication.

There is some debate within the psychiatric community as to whether the role of the psychiatrist as a talk therapist has become outdated as we learn more about the biological basis of depression and mental illness.

Some professionals argue that therapy can be left to the psychologists while the psychiatrist concentrates on the complexities of the patient's medical care. However, psychotherapy is a part of psychiatrists' training and they are fully qualified to offer it to patients if they choose.

The most important thing to remember about seeking depression treatment is simply to speak up and ask for help. Depression is not a sign of weakness or laziness, it's a sign that something is out of balance. Thankfully, with proper treatment, you can feel well again.

If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

Anxiety and Depression Association of America. Depression symptoms .

Maurer DM, Raymond TJ, Davis BN, et al. Depression: Screening and diagnosis . Am Fam Physician. 2018;98(8):508-515.

U.S. Department of Health and Human Services. National Institute of Mental Health. Major depression .

American Psychiatric Association. What is psychiatry?

American Psychiatric Nurses Association. Psychiatric-mental health nurses .

Vermani M, Marcus M, Katzman MA. Rates of detection of mood and anxiety disorders in primary care: a descriptive, cross-sectional study . Prim Care Companion CNS Disord . 2011;13(2). doi:10.4088/PCC.10m01013

Cuijpers P, Sijbrandij M, Koole SL, Andersson G, Beekman AT, Reynolds CF. Adding psychotherapy to antidepressant medication in depression and anxiety disorders: a meta-analysis . World Psych . 2014;13(1):56-67. doi:10.1002/wps.20089

By Nancy Schimelpfening Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be.

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You know that nature’s call is, well, natural — but that doesn’t mean it’s always welcome. When the urge to hit the bathroom becomes too frequent, it can feel annoying or even downright embarrassing.

However, frequent urination is surprisingly common — and not talked about enough. The health issue affects as many as 30% of men and 40% of women. And although treatment options exist, many people may not reach out to their doctor.

That’s why we spoke with Dr. Seth Cohen , a urologist at NYU Langone’s Preston Tisch Center for Men’s Health , to ask about the different ways that frequent urination can present itself, and what patients and their loved ones should know, and do, if they’re concerned about it.

What is frequent urination?

People of all ages and lifestyles are affected by frequent urination. Generally, it is any change in your typical urinary habits. It could mean going to the bathroom every 30 minutes to an hour or waking up to pee multiple times in the middle of the night. Some people are unable to take long car rides, sit through meetings, or even date, because they’re constantly having to use the restroom, sometimes experiencing leakage.

Woman standing with toilet paper roll approaching a toilet.

What causes frequent urination? How can I prevent it?

Frequent urination can be caused by behavioral or physiological factors. One common behavioral cause is stress and anxiety. When your body kicks in its fight or flight response, you naturally feel the need to urinate. If patients are stressed and experiencing frequent urination, I’ll often recommend that they talk to a mental health professional to find strategies to reduce stress.

We live in a nation of over-caffeination. We all have busy lives and may rely too heavily on caffeine to get through the day. Caffeine and alcohol are diuretics, meaning they increase the production of urine. Having six or seven cups of caffeinated beverages in a day, or three to four alcoholic drinks in the evening can cause frequent urination. Because of this, one of the first things I tell patients is to reduce their intake of these drinks.

Certain high blood pressure medications are diuretics. If you’re taking a medication and feel a change in how often you are urinating, talk to your doctor about the side effects.

Can frequent urination be a sign of a larger health problem?

Because frequent urination causes inflammation in the bladder and prostate, it mimics the symptoms of a urinary tract infection, so patients often come in thinking they have one. Similarly, patients are often worried about kidney stones. We test and rule out these conditions while looking into frequent urination.

One common misconception among patients is that frequent urination is a sign of prostate cancer. As men age, their prostates enlarge naturally over time. An enlarged prostate could be causing you to urinate more often, but that’s not necessarily an indication of prostate cancer.

Diabetes is another concern patients have. If you’re at risk for diabetes because your parents or siblings have it, frequent urination can be a sign that you should get your sugar levels checked.

How does age factor into treatment?

While patients of different ages could come in for the same issue, the actual physiology of their conditions are different.

Younger patients traditionally have a behavioral problem that’s causing frequent urination – such as stress and excessive caffeine or alcohol consumption. Counseling these patients on changing their behavior is the typical treatment. Once they change their behavior, they may see improvement in a matter of weeks or months.

For older men, we look into issues with their prostate, so treatment is generally more invasive. The prostate can start to constrict urine flow over time. So when older men urinate, it’s harder to empty their bladder all at once – so they wind up going to the bathroom more frequently. There’s often a blockage that we need to fix with medication, or surgery if medication does not work.

When should I see a doctor about frequent urination?

If your urinary habits are preventing you from living your normal life, it’s worth bringing it up to your doctor. I’ve also seen spouses bring in their loved ones because their frequent urination is affecting them as well, and they’re concerned. I know that it may feel embarrassing or awkward to talk about this condition, but frequent urination is common, and there are solutions to help you get back to your regular life.

Seth D. Cohen, MD, MPH, is an associate professor in the Department of Urology at NYU Grossman School of Medicine and urologist at NYU Langone’s Preston Robert Tisch Center for Men’s Health. He specializes in general urology and men’s health issues.

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Where can I see the northern lights in Minnesota? Maps show the forecast.

By Riley Moser , Adam Del Rosso , Mike Augustyniak , Stephen Swanson

Updated on: May 12, 2024 / 10:18 AM CDT / CBS Minnesota

MINNEAPOLIS — Minnesotans may be treated to more northern lights this weekend from the strongest solar storm our planet has experienced in 20 years.

Space weather forecasters for the National Oceanic and Atmospheric Administration (NOAA) said severe to extreme geomagnetic storming is possible again Sunday night.

Besides the awe-inspiring visuals, NOAA officials say there have been reports of "power grid irregularities and degradation to high-frequency communications and GPS" due to the storm.

NEXT Weather Meteorologist Adam Del Rosso said viewing the northern lights will be possible in parts of Minnesota Sunday night, including the Twin Cities. There will be wildfire smoke and a few clouds overhead, but that shouldn't impact viewing much, Del Rosso said. There will also be activity on Monday and overnight Tuesday, but it will likely be less intense.

Your photos of the northern lights in Minnesota: May 10, 2024

For an optimal viewing experience, move far from the light pollution of higher-populated areas and have a clear view to the north.

NEXT Weather Meteorologist Mike Augustyniak notes that aurora forecasts are about as reliable as weather forecasts in the 1950s, so don't be surprised if one of the next couple nights turns out to be a dud.

The aurora borealis produces neon green waves in the night sky when electrons from space collide with atoms and molecules of the upper atmosphere of Earth, according to NASA . The result is similar to when electrons collide with neon gas to create bright lightbulbs.

The auroras come from solar wind from the sun. Even when these winds are calm, there are auroras at some places on Earth, but they may be obstructed by clouds or sunlight, according to the institute.

Strong solar storms can impact life in space, but also here on Earth. GPS and communications satellites, and even the power grid can be interrupted.

You can submit your photos and videos of the northern lights to WCCO .

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Riley Moser is a digital line producer at wcco.com. At WCCO, she often covers breaking news and feature stories. In 2022, Riley received an honorable mention in sports writing from the Iowa College Media Association.

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Jeb Smith is a realtor and YouTube personality who has been in the real estate industry for over 20 years. He has a passion for helping clients achieve their real estate goals. His expertise spans various property types, including residential, commercial, and investment properties. Smith is also a proud member of the National Association of Realtors (NAR) and the Local Board of Realtors.

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Laura is a professional nitpicker and good-humored troubleshooter with over 10 years of experience in print and digital publishing. Before becoming an editor with CNET, she worked as an English teacher, Spanish medical interpreter, copy editor and proofreader. She is a fearless but flexible defender of both grammar and weightlifting, and firmly believes that technology should serve the people. Her first computer was a Macintosh Plus.

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“Should I buy a home now or wait?” It’s the question every real estate agent gets asked at least five times a day.

During my two decades in the real estate industry, I’ve always emphasized how purchasing a home is both a significant financial commitment and a completely personal decision. I can’t decide for you.

The current housing market isn’t easy. Yet despite higher prices, rising mortgage rates and potential economic uncertainties, there are always compelling financial reasons to consider buying a home .

Let’s take a brief look at the difference between renting and buying. Buying a home with a fixed-rate mortgage means you can lock in your monthly payments , which makes budgeting easier. Owning a home protects you against the volatility and unpredictability of rental markets, offering you stability and control. It also means you can alter and improve your property to meet your needs without restrictions from landlords.

The biggest gain of owning a home is building equity over time . With every mortgage payment you make, you’ll be one step closer to owning your property outright, which can enhance your financial wealth as the property value increases. The home you buy today could be worth much more in the future.

All that said, let’s dig into when it makes sense to buy, when it makes sense to wait and whether there’ll be a housing market crash.

Buying a home often coincides with key life events, such as reaching a stable point in your career or relationship, getting married or having children. As your family grows, your housing needs may evolve: more bedrooms, a bigger yard or proximity to good schools. A new home can provide the space and environment for your family’s comfort and growth.

If you expect to stay in the same location for many years, buying a home can offer the personal stability, financial commitment and community ties that renting can’t. This is particularly important if you value consistency in your daily life.

Fundamentally, however, you’ll first need financial stability to make sure you can comfortably manage the upfront costs and ongoing financial obligations of homeownership.

Here’s a useful financial stability checklist:

Good credit: With a higher credit score you can score a lower interest rate , which makes homeownership more affordable and saves you money over the life of the loan.

Stable income and job security: Having a reliable source of income ensures that you can meet your mortgage payments without strain and avoid foreclosure.

Longer time horizon: If you plan to stay in your home for many years, short-term dips in property value are less impactful. A longer time horizon allows you to ride out market fluctuations and benefit from eventual appreciation in property value.

Sufficient emergency fund: You’ll want to have a financial cushion that can cover several months of living expenses, including mortgage payments, in case of unforeseen circumstances, such as job loss or medical emergencies.

Buying a home is a significant milestone, but it’s sometimes more prudent to hold off . Waiting could be beneficial if the market is exceptionally high and a correction might be coming. However, the primary focus should be on your personal and financial readiness, not trying to time the real estate market.

The housing market is influenced by multiple factors, such as the broader economy, interest rates and geopolitical events. Real estate cycles are unpredictable by nature, so don’t spend time trying to forecast the peaks and troughs. Renting allows you to hold off on buying until you are fully ready to commit to buying a home.

Here are some key reasons to wait to buy a home:

Financial instability: If you’re experiencing financial uncertainty, such as irregular income, insufficient savings or high existing debt, it’s better to stabilize your finances before committing to a mortgage.

Career or life uncertainty: If your job situation is in flux -- perhaps you’re considering a career change or facing a potential relocation -- it might be better to wait until your professional life is more stable. Likewise, if you’re expecting changes in your personal life, like a marriage or children, it’s good to wait until you can find the right housing match for your long-term needs.

Shorter time horizon: If you don’t plan to be in the home for more than five years, or you’re not able to buy a home that would fit your future needs, then it may be best to wait.

Although there are economic uncertainties, such as adjustments in interest rates and inflation , a severe and widespread crash isn’t likely in today’s market. Limited housing supply and strong homebuyer demand are keeping home prices up, which cushions against such a crash.

For a housing market crash to occur, there would need to be a significant increase in supply alongside an influx of distressed sales, where homeowners are forced to sell their properties due to financial difficulties.

The housing market has a long history of resilience. Over time, it tends to recover from downturns and homes continue to appreciate, highlighting its strength as a long-term investment.

Regardless, the potential for a housing market crash shouldn’t be decisive in determining whether or not you buy a home. You should always focus more on your personal circumstances -- for example, if you are financially stable and if buying aligns with your long-term goals -- rather than speculate about the market. That way your homebuying decision is still sound even if the market were to dip temporarily.

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The decision to buy a home has many complicated and layered considerations. Though understanding market dynamics like supply and demand is important, your financial stability and long-term living needs are the most crucial elements to consider.

Also, remember that while national housing trends can provide a key backdrop, real estate markets are local. The economic health of the region, local employment rates and even neighborhood development plans can impact whether it’s wise to buy a home in a particular area. Make sure to research local market conditions and trends, since they directly affect property values and the quality of life in the area.

Finally, as I tell all my clients, you can focus only on what’s in your control. If you don’t purchase a home right now, you’ll be buying time to focus on the controllables so you can become a homeowner in the future.

What's your chance of seeing the northern lights tonight? A look at Saturday's forecast

Illuminating the night sky with pink, green and gray colors, the northern lights made its appearance in the United Kingdom and the northern half of the United States on Friday. The magical phenomena could happen again tonight.

The show fascinated many onlookers as they took out their phones to capture the beauty of the night sky. On Friday, the National Oceanic and Atmospheric Administration (NOAA) issued extreme (G5) conditions across the United States. A storm of this intensity has not been seen since October 2003. The storm gained the name "Halloween Storm" and caused many power outages in Sweden and damaged transformers in South Africa, according to Earth.com .

Meteorologists have predicted that the northern lights can be visible on Saturday as well as Sunday. If you are going outside to see the northern lights, forecasters want to remind the public that their solar eclipse glasses can be used for viewing the phenomenon.

Here's what you need to know to prepare for the next viewing of the northern lights.

The northern lights: Danced across the US last night. It could happen again Saturday.

What is the cloud forecast Saturday night? Will clouds block the northern lights?

If you missed the aurora borealis Friday night, you might still catch a glimpse on Saturday or Sunday, depending on where you live. But not if clouds get in the way.

The cloud forecast for Saturday night is generally good for most of America, but some of the people who missed their chance last night due to clouds may have a similar problem Saturday, said AccuWeather senior meteorologist Tom Kines. Areas that are likely to be cloudy include New England and Mid-Atlantic regions, as well as parts of the Southern Plains, including Oklahoma, Kansas and Colorado.

“Even just a few breaks in the clouds will allow the aurora to be visible,” Kines said. “There’s always hope.”

Peak visibility time Saturday night will be between 9 p.m. and midnight, with some chance until 2 a.m., Kines said. The best views will be in dark areas away from the light pollution of cities, he said, though some reported seeing the auroras Friday night from metro areas like Milwaukee and Detroit.

Sunday night, if there is any aurora to see, those in the Northeast and Mid-Atlantic can rejoice, because Kines said the skies should be clearer.

Where can you see the northern lights tonight?

The Space and Weather Prediction Center offers an experimental forecast map that shows the aurora may be visible in a wide swath of the U.S. including Oregon, Nebraska, Indiana and Pennsylvania. Other states like California, Alabama, Mississippi and Florida could also see the sky light up again for an encore performance. But visibility will depend on shifting factors that include weather, pollution and cloud cover.

Below are forecast predictions for seeing the northern lights in New York, Michigan, Wisconsin, Ohio and Indiana on Saturday.

Rain and clouds are expected to damper expectations to see the aurora borealis around the Rochester, N.Y. area . Elsewhere in NY, the Lower Hudson Valley could see the lights again, if weather permits.

NWS maps predicting the intensity and location of the northern lights Saturday and Sunday show the aurora will be visible in mid to northern Michigan and the Upper Peninsula.

Saturday and Sunday are predicted to be mostly cloudy with some rain showers and isolated thunderstorms. The NWS predicted 48% to 58% sky cover in metro Detroit from 8 p.m. Saturday to 2 a.m. Sunday. The western portion of both peninsulas are expected to have a lower cloud cover.

In the Milwaukee area , the evening is expected to bring mostly clear skies and overnight will have scattered clouds, said Tim Halbach, local meteorologist with the National Weather Service.

Those living around the Cincinnati region could be treated to the northern lights Saturday night with the NWS' Wilmington, Ohio , office forecasting dry, partly cloudy conditions. Clouds shouldn't be an issue as many Ohioans reported seeing the lights Friday despite some cloud cover.

In a telephone interview, Mike Bettwy, operations chief of the NOAA's Space Weather Prediction Center in Boulder, Co, said Indianapolis and surrounding areas might have a better chance of seeing the aurora today and Sunday.

They can expect clear skies tonight, Bettwy said.

"The aurora itself might be actually a little bit less active than it was last night," he told IndyStar. "I think the ability for you to see it will be better because the skies will be clearing out — at least in the Indianapolis area and that immediate vicinity."

Northern lights forecast path

If you want to get a better idea of if you will be able to see the northern lights from your state, check NOAA's aurora forecast tool , which has a 30-minute forecast window.

The auroras are a natural light display in Earth's sky that are famously best seen in high-latitude regions.

Scientist left amazed by the aurora

The aurora seen on May 10 amazed Antonella Fruscione, an astrophysicist at the Smithsonian Astrophysical Observatory. She sent photos of the lights and the April eclipse to her friends in Italy. The northern lights weren't as prominent in Italy as it was in other places.

"And I sent them the picture that I took at the solar eclipse and I said, 'Can you imagine how fortunate I was this year, one month apart, I see these two incredible spectacles of the universe,'" she recalled telling them.

The phenomena seen Friday and possibly Saturday night isn't usual, she said.

"It's a very rare occurrence, especially because last night it was really visible," Fruscione said.

That's because the Earth's magnetic activity was at a nine, the highest the index goes, coupled with the Sun being at an active peak, causing eruptions. She added the colors cannot be predicted either as it depends on how the solar energetic particles interact with oxygen and nitrogen atoms. Oxygen appears green, while nitrogen appears purple, blue or pink, she said.

"It just depends on which atoms in the atmosphere this particle interact with," Fruscione said.

She declined to predict how strong Saturday's aurora could be as it's not in her expertise, but said people make predictions all the time about space weather not just for the northern lights, but to ensure communications, space stations, astronauts and other matter in space doesn't get majorly disrupted.

Down on Earth, however, the activity is harmless to humans.

"It's completely harmless because the particles do not don't do not reach us," Fruscione said. "The reason why we see the colors is that the particle interacts with the atoms and they make these beautiful colors and that's it."

For Saturday, and any other day where chatter about the aurora borealis is high, Fruscione encouraged people to download an aurora forecasting app to their phones so they can see the colorful skies.

What are the northern lights?

The northern lights materialize when energized particles from the sun reach Earth's upper atmosphere at speeds of up to 45 million mph, according to Space.com . Earth's magnetic field redirects the particles toward the poles through a process that produces a stunning display of rays, spirals and flickers that has fascinated humans for millennia.

Contributing: Eric Lagatta and Dinah Voyles Pulver , USA TODAY ; Tanya Wildt, Detroit Free Press ; Alex Groth, Milwaukee Journal Sentinel ; Contributing: Bebe Hodges, Cincinnati Enquirer ; Contributing: Steve Howe, Rochester Democrat and Chronicle; Rockland/Westchester Journal News ; Alexandria Burris, Indianapolis Star

Ahjané Forbes is a reporter on the National Trending Team at USA TODAY. Ahjané covers breaking news, car recalls, crime, health, lottery and public policy stories. Email her at [email protected] . Follow her on Instagram , Threads and X (Twitter)

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Should You Bother Taking a Vacation When You Are Depressed?

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