What Are Depression and Anxiety?
Depression
Depression is more than just feeling sad. It’s a medical condition that affects how you think, feel, and handle daily life.
It’s not:
- Being lazy
- A sign of weakness
- Something you can “snap out of”
- Punishment from God
It is:
- A real health condition
- Treatable with help
- Something millions of people experience
Anxiety
Anxiety is more than just worry. It’s when fear and worry become so strong they interfere with your daily life.
Normal worry: “I have an exam tomorrow. I hope I do well.”
Anxiety disorder: “I’m so scared of failing that I can’t sleep, eat, or study. My heart races and I feel like something terrible will happen.”
Signs and Symptoms
Depression Symptoms
You might have depression if, for more than two weeks, you’ve felt:
Emotional Signs
- Deep sadness or emptiness
- Loss of interest in things you used to enjoy
- Feeling hopeless or worthless
- Thoughts of death or suicide
Physical Signs
- Changes in appetite (eating too much or too little)
- Sleeping too much or can’t sleep at all
- Always tired, no energy
- Body aches with no clear cause
Behavioral Signs
- Withdrawing from friends and family
- Trouble concentrating or making decisions
- Moving slowly or feeling restless
- Neglecting responsibilities
Anxiety Symptoms
You might have anxiety if you regularly experience:
Mental Signs
- Constant worry that’s hard to control
- Thinking the worst will happen
- Can’t stop thinking about problems
- Feeling on edge or jumpy
Physical Signs
- Fast heartbeat
- Sweating
- Shaking or trembling
- Stomach problems
- Headaches
- Trouble breathing
- Feeling dizzy
Behavioral Signs
- Avoiding people or situations
- Trouble sleeping
- Difficulty concentrating
- Irritability or anger
Common Causes in Kenya
Life Pressures
- High cost of living
- Job insecurity or unemployment
- Family responsibilities and expectations
- Relationship problems
Trauma and Loss
- Losing a loved one
- Violence or abuse
- Accidents or illness
- Displacement or insecurity
Health Conditions
- Chronic illness
- Hormonal changes
- Side effects of medication
- Lack of sleep
Other Factors
- Substance use (alcohol, miraa, drugs)
- Social isolation
- Lack of support systems
- Uncertainty about the future
Coping Strategies That Help
1. Talk to Someone You Trust
- A friend, family member, or religious leader
- Sharing your burden makes it lighter
- Don’t suffer in silence
2. Stay Active
- Take a walk, even just 10 minutes
- Exercise releases chemicals in your brain that improve mood
- Join a sports team or workout group
3. Stick to a Routine
- Wake up and sleep at the same time
- Eat regular meals
- Include activities you used to enjoy
- Routine provides stability when emotions are chaotic
4. Limit Alcohol and Drugs
- They might seem to help at first, but they make depression and anxiety worse
- They can create new problems
- If you’re struggling with substance use, seek help
5. Practice Breathing Exercises
When anxiety hits:
- Breathe in slowly through your nose (count to 4)
- Hold for 4 seconds
- Breathe out through your mouth (count to 6)
- Repeat 5 times
This calms your nervous system.
6. Connect with Others
- Join a support group
- Attend community events
- Volunteer to help others
- Human connection is powerful medicine
7. Challenge Negative Thoughts
When you think “I’m worthless”:
- Stop and ask: “Is this really true?”
- Look for evidence against the thought
- Replace it: “I’m going through a hard time, but I have value”
8. Take Care of Your Body
- Eat nutritious food when you can
- Drink enough water
- Get sunlight during the day
- Rest when you need to
9. Limit News and Social Media
- Too much bad news increases anxiety
- Social media can make you feel worse about your life
- Take breaks from screens
10. Do Small Things
When everything feels impossible:
- Take a shower
- Make your bed
- Wash one dish
- Small wins build momentum
When to Seek Professional Help
You should talk to a counselor or doctor if:
Immediate Help Needed (Go to emergency or call crisis line)
- You’re thinking about hurting yourself
- You’re planning suicide
- You’re hearing voices or seeing things that aren’t there
- You’re unable to take care of basic needs
Seek Help Soon
- Symptoms last more than two weeks
- You can’t go to work or school
- You’re using alcohol/drugs to cope
- Your relationships are suffering
- Nothing you try seems to help
- You feel hopeless about the future
It’s Okay to Get Help Even If:
- Your problems seem “small”
- Others have it worse
- You’re not sure if it’s “bad enough”
- You’re scared or embarrassed
If you’re wondering whether you need help, that’s usually a sign that you do.
Where to Find Support in Kenya
Helplines (Free)
- Befrienders Kenya (24/7): 0722 178 177 - For emotional support and suicide prevention
- Kenya Red Cross: 1199 - Mental health emergencies
- LifeLine Kenya: 0800 720 096 - Crisis counseling
In-Person Support
Nairobi
- Mathari Hospital (affordable)
- Amani Counselling Centre
- Oasis Africa
- Chiromo Lane Medical Centre
Mombasa
- Coast General Hospital
- The Mombasa Hospital
Kisumu
- JOOTRH (Jaramogi Oginga Odinga Hospital)
- Aga Khan Hospital
Other Counties
- Your county referral hospital has a mental health department
Online Support
- Shammah Counseling: 0722 723 589
- Talk to Hear Kenya
- Online therapy through major hospitals
Support Groups
- Facebook groups for depression/anxiety support in Kenya
- Church groups (ask your pastor)
- Community mental health groups
- AA (Alcoholics Anonymous) for substance use issues
How Therapy Helps
What Happens in Therapy
- You talk about your struggles
- Counselor helps you understand your thoughts and feelings
- Together, you develop coping strategies
- You learn skills to manage symptoms
- You build a plan for staying well
Types of Treatment
Talk Therapy (Counseling)
- Cognitive Behavioral Therapy (CBT): Changes negative thought patterns
- Supportive therapy: Provides a safe space to process emotions
- Group therapy: Connect with others facing similar challenges
Medication
- Prescribed by a psychiatrist or doctor
- Can help balance brain chemistry
- Often combined with therapy
- Not addictive when taken as prescribed
- May take a few weeks to work
Combination
- Many people benefit from both therapy and medication
- Your doctor will help you decide what’s best
Supporting Someone with Depression or Anxiety
What to Do
- Listen without judging
- Ask: “How can I help?”
- Encourage them to seek professional help
- Be patient—recovery takes time
- Keep inviting them to activities, even if they say no
- Check in regularly
What to Say
- “I’m here for you”
- “This isn’t your fault”
- “You’re not alone”
- “Have you thought about talking to a counselor?”
- “What you’re feeling is valid”
What NOT to Say
- “Just think positive”
- “Others have it worse”
- “You’re being dramatic”
- “It’s all in your head”
- “Pray harder”
- “Get over it”
Living with Depression and Anxiety
Recovery isn’t linear. Some days will be better than others. That’s normal.
Build Your Support System
- Identify 2-3 people you can call when struggling
- Find a support group
- Keep helpline numbers saved in your phone
- Consider therapy or counseling
Create a Safety Plan
When you’re feeling well, write down:
- Warning signs that you’re struggling
- Coping strategies that help
- People you can call
- Places you can go for help
- Emergency numbers
Keep this somewhere you can see it.
Celebrate Small Wins
- Got out of bed today? That’s progress.
- Took a shower? You’re doing great.
- Reached out to someone? You’re brave.
Every small step counts.
Hope and Recovery
Here’s the truth: Depression and anxiety are treatable. Most people who get help start feeling better.
You are not broken. You are not alone. You deserve to feel better.
Take Action Today
- Save helpline numbers: Befrienders Kenya 0722 178 177
- Talk to one person you trust
- Make an appointment with a counselor
- Try one coping strategy from this article
- Be kind to yourself
Recovery is possible. Take the first step. You’re worth it.