Disclaimer: The information provided in this article is for educational purposes only and does not replace professional medical advice. If you or someone you know is experiencing a mental health crisis, please call emergency services or visit the nearest hospital immediately.

Depression among young adults is more common than many realize. In South Africa, mental health resources are often stretched, yet a significant portion of the population under 25 faces elevated risks of depression and anxiety. The South African Depression and Anxiety Group (SADAG) estimates that one in six South Africans experience anxiety, depression, or substance-use disorders in their lifetime. Globally, around 1 in 4 young adults will experience depression, presenting symptoms such as persistent low mood, irritability, fatigue, and trouble focusing.

This guide covers the signs, causes, and evidence-based treatments for depression in young adults, including Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). We also highlight daily habits—like regular exercise, consistent sleep, and building social connections—that can reduce the risk of depression by up to 57%. If symptoms last more than two weeks or significantly disrupt daily life, seeking professional help can make a critical difference.

Signs and Causes

Common Depression Symptoms

Depression in young adults often manifests through emotional, physical, and behavioral changes. Watch for these signs:

• Emotional Changes: Persistent irritability (often more apparent than sadness), feelings of worthlessness or guilt, a loss of interest in enjoyable activities, and a pessimistic outlook on the future.
• Physical Symptoms: Sleep disturbances (either too much or too little), noticeable weight changes, persistent fatigue, and a decline in personal hygiene or self-care.
• Behavioral Signs: Withdrawing from friends and family, declining academic or work performance, risky behaviors, and increased substance use as a coping mechanism.

“Know that you are not alone, push through the anxiety of sharing to get help. Know it will shift and change, and that these feelings are not forever.”
—Amy Corcoran, lived experience worker [1]

Why Depression Develops

Depression arises from a combination of biological, psychological, and environmental factors:

• Biological Factors: Genetic predisposition, gut microbiome imbalances, and inflammatory responses [3].
• Psychological Influences: Negative self-image, overthinking, heightened sensitivity to rejection, and personality traits like neuroticism [3].
• Environmental Triggers: High stress from school or work, relationship challenges, family disputes, and financial issues — particularly common in South Africa where socioeconomic disparities can amplify stress.

Early adulthood is filled with major life transitions, making individuals more prone to mental health challenges. Research suggests early life stress can permanently affect how the body manages stress later [3].

Key Risk Factors

• Being female (women are twice as likely to experience depression) [3]
• A history of childhood trauma
• Lack of strong social support
• Financial hardship or unemployment (a pressing concern in South Africa’s youth demographic)
• High levels of academic or job-related stress

If symptoms persist for more than two weeks, it might be time to seek professional help. Early intervention can significantly improve outcomes.

Getting Help: Treatment Options

CBT and ACT: How They Work

CBT and ACT are two evidence-based therapies that help young adults navigate and recover from depression.

1. Cognitive Behavioral Therapy (CBT)
   • Identifies and reshapes negative thought patterns.
   • Typically short-term (6–20 sessions).
   • A 2019 review found that adolescents who underwent CBT had a 63% lower risk of depression at follow-up [4].

   “CBT is one of the most effective therapeutic modalities for teens because it is simple to use and provides practical solutions.”
   —Newport Academy [4]

2. Acceptance and Commitment Therapy (ACT)
   • Encourages acceptance of difficult emotions rather than trying to change them.
   • Helps individuals make choices aligned with personal values [5].
   • Alex Williams, of the University of Kansas, notes ACT focuses on detachment from negative thoughts instead of reframing them [6].

Daily Habits That Help

Therapy addresses underlying thought patterns, but everyday habits can drastically reduce the risk and severity of depression by as much as 57% [8]. Consider these strategies:

Physical Activity and Nutrition

• Aim for at least 15 minutes of high-intensity exercise or an hour of moderate activity daily [7].
• Focus on whole foods high in vitamin D, zinc, copper, manganese, and magnesium [7].
• In South Africa, consider locally available nutrient-dense foods like leafy greens (morogo), legumes, and fresh produce.

Sleep and Relaxation

Quality sleep reduces depression risk by about 22% [8]. Tips:

• Keep consistent sleep and wake times.
• Wind down 30 minutes before bed (no screens or bright lights).
• Aim for 7–9 hours of sleep each night.

Social Connection and Mindfulness

The U.S. Surgeon General compares the health risks of loneliness to smoking daily [9]. In South Africa, where close-knit community structures vary widely, regular communication and participation in group activities are crucial:

• Check in with friends and family via WhatsApp or phone calls.
• Participate in community events or local youth programs.
• Practice daily mindfulness, yoga, or prayer in alignment with personal or cultural preferences.

“There are many people who really want agency in this process, and physicians can support that by helping them identify what helps.”
—Douglas Noordsy, Stanford Lifestyle Medicine Program [8]

Common Questions

Getting a Depression Diagnosis

Distinguishing normal sadness from clinical depression can be challenging. Use the table below as a guide:

Keep a journal of your mood, energy levels, and sleep. This data can be especially helpful for mental health professionals during diagnosis.

What to Expect from Therapy

It’s normal to feel nervous before starting therapy. Here are a few tips:

• Arrive 15 minutes early to complete paperwork.
• Bring your medical aid (insurance) information and a brief medical history.
• Consider asking a trusted friend or family member for support if you feel anxious.

“The decision to start therapy is rarely made lightly, and the prospect of sharing your innermost thoughts and feelings with a stranger can induce feelings of skepticism, apprehension, anxiety, or outright fear.”
[10]

Being open about your concerns allows your therapist to adjust their approach and helps establish a supportive environment.

Day-to-Day Depression Management

Small improvements can happen quickly, but sustained change depends on consistency. As Professor Jon Jureidini suggests:

“The right treatment for depressed adolescents is to try to understand what’s going on for the person. Depression is not a description, not an explanation. We should never ignore young people’s distress but taking it seriously doesn’t mean we need to treat it – there might be other responses to it.”
[11]

Practical strategies include:

• Maintaining a consistent sleep schedule
• Staying connected with supportive individuals
• Tracking mood changes and triggers in a journal
• Incorporating regular exercise (e.g., walking in the neighborhood)
• Joining community or faith-based groups for additional support

Help and Support

How to Choose a Therapist

When selecting a therapist in South Africa, consider:

“Your job is to find somebody who maps onto the concerns you have, somebody you feel comfortable with, and somebody who you believe will be helpful and supportive to you.”
—Lynn Bufka, PhD, American Psychological Association [12]

Therapy sessions in private practice can range from R400 to R1,200 (or more) per session. More affordable options include:

• Public Clinics and Hospitals
• University Counselling Centres
• Online Therapy Platforms (often cost less than in-person)

Where to Get More Help

• Digital Mental Health Tools
  • Sanvello: Provides mindfulness techniques and psychoeducation
  • CBT Thought Diary: Mood tracking and goal-setting
  • 7 Cups: Connects you with trained listeners [14]
• Professional Services — Individual or online therapy (CBT, ACT, or other evidence-based approaches)
• Emergency Resources in South Africa
  • SADAG Suicide Helpline: 0800 567 567 or SMS 31393
  • Lifeline South Africa: 0861 322 322
  • Police / Ambulance: 10111 / 112 (from a mobile phone)

“It’s exciting to live in a time when mental health is becoming destigmatized and part of the public conversation.”
[13]

CBT for Depression Video Resource

Main Points to Remember

Depression remains a pressing concern for young adults worldwide, including in South Africa, where socioeconomic factors can intensify stressors. Early and combined interventions using CBT, ACT, and lifestyle changes—such as regular exercise and improving sleep—offer a robust approach to managing depression [15].

Key Symptoms to Watch For

• Lasting more than two weeks
• Difficulty focusing or completing everyday tasks
• Significant disruption to work, studies, or relationships

Steps to Aid Recovery

“Mental illness can be a terrible burden on individuals, but our study shows clearly that if we intervene at an early stage, we can see potentially dramatic improvements in adolescents’ symptoms of depression…”
—Sharon Neufeld, Research Associate at the Department of Psychiatry, University of Cambridge [16]

Without adequate mental health support, young people are at a higher risk of long-term challenges. Combining evidence-based therapies (like CBT) with consistent daily routines fosters resilience and better mental health outcomes.

If you or someone you know feels unsafe or is experiencing thoughts of self-harm, seek professional help immediately. In South Africa, you can reach the SADAG Suicide Helpline at 0800 567 567, or Lifeline at 0861 322 322.

Note: This article is for informational purposes and is not a substitute for professional mental health care. If you believe you or a loved one is experiencing depression, consult with a qualified mental health professional. You deserve compassionate support and individualized treatment.