How to Tell if You Are Depressed

Observe symptoms of seasonal affective disorder (SAD). You may feel happy and carefree during the summer, but then feel a cloud of sadness during the cold and dark winter. Aptly named SAD can begin to occur when days become shorter and when sunlight is less readily available. Symptoms of SAD can vary, but generally are similar to symptoms of Major Depressive Disorder and differ based on geographical location.^[7] Locations that receive very little sunlight for a period of time (such as Alaska, USA) have a higher rate of the population with SAD.

• If you experience SAD, take advantage of any sunlight when available. Get up early in the morning and go for a walk, or take a quick lunch break to spend more time outside midday.
• SAD may be effectively treated with light therapy, but nearly half of those with SAD do not get better with light therapy alone. For more information on light therapy, check out How to Choose a Light Therapy Box.

Understand differences in teen depression. Teens experience depression in different ways than adults. Teens may appear more irritable, grumpy, or hostile when experiencing depression. Complaints of unexplained aches and pains may also indicate depression in teens.^[8]

• Sudden bursts of anger and increased sensitivity to criticism can also indicate depression.
• Dropping grades, withdrawal from friends, alcohol or drug use and daily isolation can also indicate problems with depression in teens.^[9]

Examine symptoms of postpartum depression. Giving birth is a magical time that leads to creating a family and having a child. For some women, however, the stage after giving birth is anything but jolly and gleeful. The hormonal changes, physical changes, and new role of caring for a newborn can become overwhelming. About 10 to 15% of women experience postpartum depression after birth.^[10] For some women, postpartum depression sets in soon after birth, while for others, onset occurs within the first few months, and gradually becoming more pronounced.^[11] In addition to symptoms of depression described above, additional signs of postpartum depression include:^[12]

• Lack of interest in your baby
• Negative feelings toward your baby
• Worrying about hurting your baby
• Lack of concern for yourself

Understand persistent depressive disorder. This type of depression is typically less severe than Major Depressive Disorder, yet persists for a longer duration of time. People with persistent depressive disorder typically exhibit depressed mood lasting 2 or more years. Episodes of major depression may occur within the time frame, but depressed mood persists throughout the entire duration of two years.^[13]

Recognize symptoms of psychotic depression. This type of depression occurs when a person experiences severe depression in addition to psychosis. Psychosis can include having false beliefs (such as believing you are the president or a spy), delusions (a distance with accepted reality, such as believing that you are being watched), or having hallucinations (hearing or seeing things that others do not experience).^[14]

• Psychotic depression can be dangerous and can result in death because of the distancing from reality. Seek help immediately by contacting a friend, or calling emergency services.

Recognize symptoms of bipolar disorder. Bipolar disorder is characterized by cycling mood changes. A person may experience extreme lows (severe depression) and then experience extreme highs (mania). Bipolar disorder drastically shifts an individual’s mood, behavior, and thinking. When experiencing mania, an individual may behave in uncharacteristic ways, such as suddenly quitting a job, making several large purchases, or working on projects for days with barely any sleep. Depressive episodes tend to be severe, such as having an inability to get out of bed, hold a job, or perform basic daily functions.^[15] If you experience symptoms of bipolar disorder, seek professional help. It is highly unlikely that symptoms will cease without intervention. Some symptoms of mania can include:^[16]

• Feeling unusually optimistic
• Feeling extremely irritable
• Feeling highly energetic despite very little sleep
• Racing thoughts
• Rapidly paced talking
• Impaired judgment, impulsivity
• Delusions or hallucinations
• For more information on bipolar disorder, check out How to Know if You Have Bipolar Disorder.

Know that there are differences in depression based on gender. Males and females can sometimes experience different depression symptoms. For example, males are more likely to express anger, while females more frequently express sadness when depressed. Being aware of this can help you to better understand what symptoms you are experiencing.

• Common symptoms in males include expressed feelings of anger, increased alcohol/drug intake, often taking high risks, and inability to meet responsibilities in work or family care.^[17]
• Common symptoms in females include demonstrating feelings of sadness and guilt, unhealthy eating habits, mood swings, and periods of crying without reason.^[18]

Seek out a mental health professional. If you are in any way unsure of your emotional state or are struggling to stay afloat amidst a depressive episode, seek therapy. A therapist can help you to understand your depression and help you find ways to cope and prevent future depressive episodes.Therapy is a highly effective treatment for depression, as it helps you to explore possible causes, overcome your negative feelings, and begin to feel and behave normally again.^[19]

• Cognitive-behavior therapy (CBT) is highly effective at treating depression. It helps you confront your negative thoughts and thought patterns into more positive patterns. You can learn to re-interpret your environment and your interactions in a more supportive way.^[20]

Consider consulting with a psychiatrist. For some, therapy coupled with medication can be helpful in treating symptoms of depression. Recognize that medication is not a cure-all and comes with risks.^[21] Seek out your medical provider or a psychiatrist to learn more about antidepressant medication.

• Discuss possible side effects with your prescriber and learn the risks of going on medication.
• If you experience an increase in suicidality due to medication, speak to your prescriber immediately.
• If you begin taking medication for your depression, do not stop taking it immediately upon seeing results. Use as directed by your prescriber.

Avoid isolating yourself. It’s important to feel loved and supported, but it is especially important if you struggle with depression. It can be easy to disengage from friends and family when you feel depressed, but spending time with friends can boost your mood. When deep in depression, make time for your friends, even if your body or mind wildly protest.^[22]

• You can also join a support group. Check out the National Alliance on Mental Illness (NAMI) at https://www.nami.org/ to connect to information about depression and how to find a support group.

Engage in exercise. The benefits of exercise for treating depression are strongly supported by a growing body of research. Some studies show that exercise alone can help alleviate symptoms of depression and prevent onset for the future. It can be difficult to motivate yourself to go to the gym or go for a walk-- especially when depression seems to drain all of your energy-- but find some motivation and get some exercise.^[23]

• Exercise can be as simple as walking 20-40 minutes each day. If you have a dog, commit to walking your dog each day for double the happiness boost.
• If you struggle to find motivation to be active, remind yourself that once you get moving, you will not regret putting in the effort. It’s rare for somebody to leave the gym thinking “I totally wasted my time, I should not have gone.”
• Get a workout buddy to help your motivation. Having some accountability can help you get to the gym.