Breaking the chain within.

Introduction: The Hidden Battle

Ayaan was a bright 22-year-old student living in a bustling city. On the outside, everything seemed perfect—he had friends, a supportive family, and a good education. But deep within, he was fighting a silent war. A war called depression, accompanied by its cruel friend, anxiety.

Millions like Ayaan walk among us every day, smiling on the outside, while their inner world is crumbling. But what is depression? What is anxiety? And most importantly, how can someone know if they’re suffering from them—and how do they come out of it?

What Is Depression?

Depression is not just “feeling sad.” It is a mental health condition that affects how a person feels, thinks, and acts. People with depression often experience:

Persistent sadness or emptiness

Loss of interest in things once enjoyed

Fatigue and low energy

Trouble sleeping or sleeping too much

Changes in appetite

Feelings of guilt or worthlessness

Difficulty concentrating or making decisions

Thoughts of self-harm or suicide

In Ayaan’s case, it started with tiredness. He couldn’t focus on his studies, stopped meeting friends, and began sleeping excessively. Every morning, he’d wake up feeling like a failure—even when nothing had gone wrong.

What Is Anxiety?

Anxiety is the body’s natural response to stress. But for some, it becomes overwhelming and constant. Symptoms of anxiety include:

Restlessness and nervousness

Racing thoughts

Sweating and fast heartbeat

Constant worry or fear about the future

Panic attacks

Ayaan experienced this too. Before every exam or even normal social interaction, he’d feel his heart racing, his palms sweating, and his thoughts spiraling. He started avoiding situations altogether, which made things worse.

How Do You Know If You’re in Depression or Just Sad?

Sadness is temporary. It passes with time or after a good cry or talk. Depression lingers for weeks or months and affects daily life.

Here’s a simple test Ayaan's therapist later shared with him:

Do you feel sad or hopeless most of the day, nearly every day?

Have you lost interest in things you used to enjoy?

Are you sleeping too much or too little?

Do you feel tired all the time?

Do you often think life isn’t worth living?

If the answer is yes to more than 3 of these for more than two weeks, you may be experiencing depression and should talk to a mental health professional.

How Ayaan Started Healing

Ayaan’s healing didn’t begin with medicine. It began with acceptance.

He talked to his older sister who listened patiently. She encouraged him to visit a therapist. At first, he was hesitant. In his culture, mental illness was often considered a weakness. But he learned that asking for help is a strength.

Therapy helped Ayaan understand his thoughts. He learned how to manage negative patterns and how to cope during low days. He also made small changes:

Routine: Waking up and sleeping at the same time daily

Exercise: A daily 20-minute walk lifted his mood

Journaling: Writing down his feelings made them easier to understand

Spirituality: He found comfort in prayer and reading Quran, which gave him inner peace

Tips to Get Out of Depression and Anxiety

Here are powerful ways that helped Ayaan and can help you too:

1. Talk to someone – Don’t suffer in silence. Speak to a friend, family member, or counselor.

2. Seek professional help – Therapy or medication is not shameful. It’s treatment.

3. Stay active – Movement fights depression. Start small.

4. Eat and sleep well – Your body and mind are connected.

5. Avoid drugs/alcohol – They make things worse, not better.

6. Set small goals – Accomplishing even little tasks builds confidence.

7. Practice mindfulness – Breathing exercises or meditation can calm anxiety.

8. Reconnect with purpose – Faith, hobbies, or service can fill the emptiness.

Conclusion: There Is Hope

Today, Ayaan is in a much better place. He still has difficult days—but now, he knows how to fight back. He understands that depression is not a sign of weakness. It’s an illness, just like any other, and it can be treated.

If you’re reading this and it feels familiar, know this: You are not alone. You are not broken. And you can heal. Just take the first step—talk, seek help, and be kind to yourself.

Every storm passes. And just like Ayaan, you too can find your light again.