Kemurungan (depression) is more than feeling sad for a few days: it is a persistent low mood lasting weeks or months, often with loss of interest, tiredness, poor sleep and feelings of hopelessness, and it affects daily life. It is a real illness, not a weakness, and it is common: about 1 million people in Malaysia aged 16 and above (4.6%) have depression, according to the National Health and Morbidity Survey 2023. With the right support, including talking therapies, medicines and lifestyle changes, most people recover. If you think you may be depressed, see a doctor; if you have thoughts of suicide or self-harm, get help straight away.
Need help now? If you are thinking about suicide or harming yourself, or you are in danger, call 999 or go to the nearest emergency department.
You can also talk to someone: Talian HEAL 15555 (Ministry of Health mental health line) or Befrienders KL +603-7627 2929 (24 hours).
What is kemurungan (depression)?
According to the NHS, most people go through periods of feeling down, but when you are depressed you feel persistently sad for weeks or months, rather than just a few days. Symptoms are bad enough to interfere with your work, social life and family life.
The NHS stresses that depression is a real illness with real symptoms. It is not a sign of weakness or something you can "snap out of". The good news is that with the right treatment and support, most people with depression can make a full recovery.
Depression can range from mild, where you feel persistently low in spirit, to severe, where you may feel that life is no longer worth living. Many people with depression also have anxiety.
Depression in Malaysia
According to the National Health and Morbidity Survey (NHMS) 2023 by the Ministry of Health:
- about 1 million people in Malaysia aged 16 and above, or 4.6%, have depression;
- the number of people with depression doubled from 2019 to 2023;
- it is most common among younger people: 7.9% of those aged 16 to 19 and 7.6% of those aged 20 to 29;
- about half of people with depression had thoughts about hurting themselves or being better off dead.
You are not alone, and help is available.
Tanda kemurungan: signs and symptoms
According to the NHS, symptoms vary widely, and you are unlikely to have all of these:
| Type | Symptoms |
|---|---|
| Psychological | Continuous low mood or sadness; feeling hopeless and helpless; low self-esteem; feeling tearful or guilt-ridden; irritability; no motivation or interest in things; difficulty making decisions; no enjoyment in life; anxiety; thoughts of suicide or self-harm |
| Physical | Moving or speaking more slowly; changes in appetite or weight; constipation; unexplained aches and pains; lack of energy; low sex drive; disturbed sleep, such as difficulty falling asleep or waking very early |
| Social | Avoiding friends and social activities; neglecting hobbies; difficulties at home, work or in family life |
Depression often comes on gradually, so it can be hard to notice. Sometimes a friend or family member is the first to suggest something is wrong. Sleep problems are common; see our guide to susah tidur.
Online questionnaires (ujian kemurungan) can help you think about your symptoms, but they cannot diagnose depression. A doctor will usually use a set of questions to assess how severe it is.
Sadness, grief or depression?
According to the NHS, grief is a natural response to a loss, while depression is an illness. People who are grieving may have symptoms of depression that usually improve with time, but for some people, bereavement can lead to depression. Some symptoms are rare in grief, such as suicidal thoughts, feeling hopeless or feeling guilt-ridden. If you have experienced a loss, such as a miscarriage, and are struggling, it is okay to ask for help.
Punca kemurungan: what causes depression?
According to the NHS, there is no single cause, and different causes often combine. Triggers and risk factors include:
- stressful life events such as bereavement, divorce, illness, losing a job, or money worries;
- loneliness and becoming cut off from family and friends;
- a family history of depression;
- personality traits such as low self-esteem or being overly self-critical;
- pregnancy and giving birth (see postnatal depression);
- the menopause, particularly in the first few years (see our guide to menopaus);
- long-term or life-threatening illness, such as heart disease, cancer or long-term pain, and head injuries;
- an underactive thyroid in some people (see our guide to tiroid);
- alcohol and drugs, which can lead to a downward spiral.
You can also become depressed for no obvious reason.
Kemurungan selepas bersalin: postnatal depression
According to the NHS, postnatal depression is a common condition after having a baby, and it usually gets better with treatment. Symptoms include:
- low mood and finding it hard to enjoy anything;
- feeling hopeless, that you cannot cope, or that you are a bad parent;
- anxiety, restlessness or irritability;
- difficulty sleeping even when you get time to rest;
- difficulty concentrating or bonding with your baby;
- thoughts of suicide or harming yourself or your baby.
Symptoms can start in pregnancy, soon after birth, or up to a year later. Feeling down for a few days after birth (the baby blues) is very common and usually passes within 2 weeks; if it continues or gets worse, get help. Fathers and partners can also have depression after a baby is born. Talk to your doctor or clinic even if you only have some of the signs.
How is depression treated?
According to the NHS, treatment depends on how severe your depression is:
| Severity | Treatment options (NHS) |
|---|---|
| Mild | Watchful waiting with a review after 2 to 4 weeks; guided self-help based on cognitive behavioural therapy (CBT); exercise, which is one of the main treatments for mild depression; talking therapies if it is not improving |
| Moderate to severe | Antidepressants prescribed by a doctor; talking therapy such as CBT; a combination of both, which usually works better than either alone; referral to a specialist mental health team for severe depression |
Do not stop prescribed medicines suddenly without talking to your doctor. Tell your doctor about any supplements or herbal products you take.
Cara mengatasi kemurungan: self-help
Alongside treatment, the NHS suggests these coping strategies:
- stay in touch with friends and family; do not withdraw from life;
- be more active: if you have not exercised for a while, start gently with a 20-minute walk every day;
- do not drink too much alcohol, which can make you feel more depressed;
- eat regular, healthy meals; talk to a doctor if you are losing or gaining weight;
- keep a routine: get up at your normal time and keep regular meals and sleep.
The NHMS 2023 also encourages self-care: stay connected, talk to someone, exercise regularly, eat healthily and get enough sleep. Get help if you still feel down after a couple of weeks.
How to help someone with depression
If someone you care about seems depressed:
- stay in touch and listen without judging;
- encourage them to see a doctor or call a helpline, and offer to help them make the call;
- take any mention of suicide or self-harm seriously, and get emergency help if they are in danger.
Where to get help in Malaysia
If you think you may be depressed, see a doctor at a klinik kesihatan or a GP. It is best not to delay: the NHS notes that the sooner you get help, the sooner you can be on the way to recovery.
- Talian HEAL 15555: the Ministry of Health's mental health support line, run by the National Centre of Excellence for Mental Health, open daily including public holidays from 8am to midnight;
- Befrienders Kuala Lumpur, +603-7627 2929: free, confidential emotional support, 24 hours a day;
- Talian Kasih 15999 (or WhatsApp 019-261 5999): a 24-hour government helpline that includes counselling;
- 999: if you or someone else is in immediate danger.
Frequently asked questions (FAQ)
What is kemurungan (depression)?
Depression is more than feeling unhappy for a few days. According to the NHS, when you are depressed you feel persistently sad for weeks or months, and it affects your work, social life and family life. It is a real illness, not a sign of weakness, and with the right treatment and support most people make a full recovery.
What are the signs of depression (tanda kemurungan)?
Common signs include continuous low mood or sadness, losing interest in things you used to enjoy, feeling hopeless, tearful or guilty, poor sleep, tiredness, changes in appetite, finding it hard to concentrate or make decisions, avoiding friends, and in some people, thoughts of self-harm or suicide. You are unlikely to have all of them.
What causes kemurungan (punca kemurungan)?
There is no single cause. According to the NHS, triggers can include stressful life events such as bereavement, divorce, illness or money worries, loneliness, a family history of depression, having a baby, the menopause, long-term illness, alcohol or drugs, and sometimes an underactive thyroid. It can also happen for no obvious reason.
How common is depression in Malaysia?
According to the National Health and Morbidity Survey (NHMS) 2023, about 1 million people in Malaysia aged 16 and above (4.6%) have depression, double the number in 2019. It was most common among people aged 16 to 29, and about half of those with depression had thoughts of hurting themselves or being better off dead.
How can I cope with depression (cara mengatasi kemurungan)?
The NHS suggests staying in touch with friends and family, being more active (for example a 20-minute walk each day), not drinking too much alcohol, eating regular, healthy meals, and keeping a routine. Get help if you still feel down after a couple of weeks; talking therapies and medicines work for many people.
Is there a test for depression (ujian kemurungan)?
Online questionnaires can help you think about your symptoms, but they cannot diagnose depression. A doctor will usually ask you a set of questions to assess how severe it is. If a questionnaire suggests you may be depressed, or you are worried, see a doctor.
What is kemurungan selepas bersalin (postnatal depression)?
Postnatal depression is a common condition after having a baby. According to the NHS, it can cause low mood, feeling hopeless or unable to cope, anxiety, poor sleep and difficulty bonding with your baby, and can start in pregnancy or up to a year after birth. The baby blues usually pass within 2 weeks; if feelings last longer or get worse, get help. Partners can be affected too.
Disclaimer
This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor or mental health professional. If you are in crisis, call 999 or Talian HEAL 15555. Health supplements are not intended to diagnose, treat, cure or prevent any disease.
References
- Depression in adults: overview — NHS
- Depression in adults: symptoms — NHS
- Depression in adults: causes — NHS
- Depression in adults: treatment — NHS
- Postnatal depression — NHS
- How to cope with depression — NHS
- National Health and Morbidity Survey 2023: Key findings — Institute for Public Health, Ministry of Health Malaysia
- Talian HEAL 15555 tawar sokongan mental mula beroperasi — Sinar Harian
- Befrienders Kuala Lumpur
- Talian Kasih 15999 — MyGOV Malaysia
