Across Pakistan and South Asia, thousands of people silently carry the heavy weight of depression. It doesn’t always show on their faces. You may see them going to work, preparing food, attending weddings, but inside, there’s sadness, numbness, or a deep feeling of worthlessness.
This article is not about medical definitions. It’s about people. Real stories from our own cities, Multan, Karachi, Lahore, about how depression feels, what recovery looks like, and how emotional pain can lead to unexpected strength.
Let’s begin with the truth: You are not alone. And recovery is possible.
What It Feels Like to Live with Depression
Depression isn’t just being sad. It’s waking up and feeling like nothing matters. It’s wanting to sleep all day, but also lying awake at night with a racing mind. For some, it means crying often. For others, it’s feeling empty, like there’s nothing left inside.
A 27-year-old marketing executive from Lahore explained it like this:
“I couldn’t explain it to my family. I was doing everything, job, chores, outings, but I felt dead inside. I kept thinking, ‘What’s the point of all this?’”
People with depression often:
Struggle to get out of bed
Feel guilt even when they’ve done nothing wrong
Avoid friends or family
Have no motivation or energy for things they used to enjoy
In our South Asian culture, we’re often told “sab theek ho jayega” (everything will be fine), but healing doesn’t happen by ignoring the pain. It begins when we start understanding it.
Real Stories from People Who Faced Depression
These stories come from people just like you and me. No filters, no drama, just real emotions, struggles, and slow healing.
Zoya, 21 – Battling Anxiety in University
Zoya, a student in Multan, had always been a high achiever. But in her second semester, she began having panic attacks before exams. Her hands would shake. She’d forget answers she knew.
“My family thought I was making excuses. But one day I fainted during an exam. That’s when my teacher suggested counseling.”
She began therapy on campus. It took months, but she started journaling, meditating, and accepting that her worth isn’t based on grades alone.
Farhat, 34 – Postnatal Depression After Her Second Child
Farhat, a mother in Lahore, loved her first baby. But after her second child, she felt distant, angry, and tired all the time.
“I thought I was a bad mother. I even prayed for the baby to sleep longer so I wouldn’t have to feed him.”
Her mother-in-law noticed something was wrong and took her to a lady doctor who spoke gently and prescribed both counseling and a mild antidepressant. Today, Farhat shares her experience with other new moms in her area.
Shahid, 52 – Silently Suffering for Decades
Shahid worked in a government office in Rawalpindi. For years, he came home, had dinner, and went straight to sleep. No interest in family gatherings. No energy for conversation.
“I thought this was just life. But one day my son asked, ‘Papa, why are you always angry?’ That hit me hard.”
He finally visited a psychiatrist and began taking medication. More importantly, he started walking every morning with an old friend. That walk changed his life.
Sana, 16 – Finding Help through Journaling
Sana, a shy teen from Karachi, dealt with bullying at school. She started writing letters to herself, sad ones, angry ones, and finally, hopeful ones. Her school counselor helped her process those feelings.
“I didn’t know anyone cared. But she listened. And I felt lighter.”
Understanding Personal Recovery: What It Really Means
Recovery looks different for everyone.
For some, it’s being able to go to work again.
For others, it’s smiling honestly at their child.
For many, it’s just waking up without that heavy, empty feeling.
Unlike physical wounds, emotional healing isn’t always visible. But small changes, like feeling hopeful, reconnecting with loved ones, or going a week without crying, matter deeply.
Recovery also means:
Accepting that depression is not your fault
Letting go of shame
Allowing yourself to rest, heal, and grow
You don’t have to be “back to normal.” You just need to feel safe in your own mind again.
Daily Life While Recovering: Small Wins, Big Impact
During recovery, small daily steps become powerful tools.
Here’s what many survivors said helped them:
Journaling their thoughts without pressure to be “positive”
Drinking more water, because hydration affects mood
Spending 10 minutes in sunlight, which boosts serotonin
Creating a sleep routine, even if simple
Texting one person daily, just to stay connected
Reducing phone time, especially social media
These aren’t magic cures. But they build emotional strength. Over time, these “small wins” lead to big changes.
Depression and Stigma in South Asian Families
Let’s be honest: many people in Pakistan still don’t believe depression is real.
They say:
“Tawakkul karo.” (Just have faith.)
“Zyada sochti ho tum.” (You overthink.)
“Kaam mein lag jao sab theek ho jayega.” (Keep busy, you’ll be fine.)
Faith and hard work are important, but they are not substitutes for mental health care.
Especially for:
Teenagers who feel misunderstood
Mothers carrying silent loads
Fathers afraid to cry
Working men who suppress emotions to look ‘strong’
The stigma delays help. But change is happening. Slowly, more people are speaking up. More are going to therapy. You can, too.
Signs of Hope: What Helped These People Get Better
Here’s a list of real-life things that helped those who shared their stories:
| Person | What Helped Most |
|---|---|
| Zoya | University counselor, journaling, breathing exercises |
| Farhat | Medical support, honest family discussion |
| Shahid | Medication, daily walks, friendship |
| Sana | Journaling, supportive school counselor |
Their message is clear: You don’t need to suffer alone. Healing is possible with even one step of support.
If You Are Struggling, You’re Not Alone
If you’re reading this while struggling to even sit up or breathe deeply, know this, you are not weak. You are human.
And like others who found help, you can too.
Here’s what you can do:
Talk to a trusted friend, sibling, or teacher
Call a therapist or psychologist, even one visit helps
Use mental health helplines (such as Rozan Helpline or others)
Start writing down how you feel, even if messy
Visit a general physician for advice on mental health
There’s no shame in seeking help. There’s strength in it.
Final Reflections from Survivors: Their Words to You
“I thought my life was over. But it wasn’t. It was just paused.” , Farhat
“One walk with a friend saved me more than I expected.” , Shahid
“Your pain is valid, and you’re not alone.” , Sana
“Healing doesn’t mean the sadness vanishes. It means it no longer controls you.” , Zoya
These are not quotes from books. These are real words from real people. Let them be your light if you’re in the dark.
TL;DR
This article shares real-life stories of people from Pakistan who battled depression and found their way toward recovery. It explains how depression feels, how stigma delays healing, and what small steps, like journaling, seeking therapy, or talking to loved ones, can lead to real change. Whether you’re struggling or supporting someone, the message is clear: you’re not alone, and recovery is possible.
Imran Shahzad, M.Sc. Psychology (BZU, 2012), shares real-world mental health tips and emotional guidance in simple English for everyday South Asian readers.