How To Know if You’re Depressed

Experts explain how to know when feeling blue has crossed over into full-blown depression.

Experiencing occasional moments of feeling down is a normal part of life. However, when a persistent and overwhelming sense of sadness or hopelessness disrupts your daily activities, it could be a sign of clinical depression.

Based on data from the National Survey of Drug Use and Health (NSDUH) in 2020, 8.4% of adults aged 18 and older in the U.S. experienced a major depressive episode.

Identifying depression can be challenging as many of its symptoms are commonly experienced by people at various times. Dr. Jennifer Payne, the director of the Women’s Mood Disorders Center at Johns Hopkins University in Baltimore, explains that most of the symptoms of depression must be consistently present every day, almost all day, for at least two weeks, according to the National Institute of Mental Health (NIMH).

One of the key symptoms that must be present is a persistent depressed mood or a loss of interest or pleasure in nearly all activities.

If you suspect that you may be dealing with depression, it is important to seek help and talk to your healthcare provider for a proper evaluation and support.

You’re Eating More (or Less) Than Usual

Depression often leads to feelings of withdrawal and disconnection, which can have varying effects on appetite.

According to Dr. Yvonne Thomas, a Los Angeles-based psychologist specializing in depression and self-esteem, being preoccupied with negative thoughts can cause a loss of interest in eating or preparing meals. This withdrawal may result in forgetting to eat or experiencing a reduced appetite.

On the other hand, depression can sometimes lead to overeating as a coping mechanism. The mix of emotions that typically accompany depression, such as sadness, pessimism, and low self-esteem, may drive individuals to seek comfort or relief through food binges.

In both cases, the relationship between depression and appetite can be complex and individualized. Seeking professional help and support is essential for addressing the underlying issues and finding healthier coping strategies to manage the impact of depression on eating behaviors.

You’re Sleeping Too Much or Too Little

Depression can affect sleep patterns in different ways, leading to either increased or decreased sleep.

Some individuals with depression may find themselves sleeping more as a way to escape from their sadness and feelings of disengagement. The lack of energy that accompanies depression can make them feel tired all the time, and sleeping becomes a refuge from their emotional struggles.

On the other hand, some people with depression experience restless or interrupted sleep, or even insomnia. The constant presence of obsessive thoughts or ruminations can prevent them from winding down and getting the recommended seven to eight hours of sleep that most adults need.

Changes in sleep patterns can serve as a potential indicator of depression, but they can also exacerbate the condition. When sleep is disrupted or inadequate, it can throw off the body’s internal clock, leading to increased tiredness, lack of focus, and diminished coping abilities, further worsening the effects of depression.

Recognizing the relationship between depression and sleep is crucial, as addressing sleep disturbances can be an important aspect of managing depression effectively. Seeking professional help and support can provide guidance in developing healthy sleep habits and implementing strategies to improve both sleep quality and overall mental well-being.

Small Things Agitate You

Depression can manifest in subtle ways, and one often overlooked sign is heightened irritability, as noted by Dr. Jennifer Wolkin, a health psychologist based in New York.

If you are experiencing depression, you might find yourself feeling grumpy or easily annoyed by things that wouldn’t normally bother you. You might catch yourself snapping at friends and coworkers over minor issues. This increased irritability can be triggered by the weight of numerous heavy emotions that come with depression.

Dr. Yvonne Thomas, a psychologist, compares the psychological pain of depression to physical pain, explaining that both can lead to increased anger and irritability. When you don’t feel like your usual self and are burdened by emotional distress, it can diminish your patience and put you on edge, making you more susceptible to irritability.

Recognizing irritability as a potential sign of depression is essential, as addressing the underlying emotional struggles can help improve mood and overall well-being. Seeking professional support and therapy can be beneficial in managing and coping with depression and its various manifestations.

You Can’t Concentrate or Focus

Experiencing forgetfulness about work deadlines or important commitments, such as picking up your kids from a playdate, and feeling as if your mind is in a constant state of haziness or out-of-focus can be indicative of depression.

Dr. Jennifer Wolkin, a health psychologist, explains that being consumed by thoughts of sadness and emptiness can lead to a cognitive fog that significantly impacts your job performance, memory, and ability to make sound decisions. This mental fog can cause you to make poor choices or engage in unhealthy and risky behaviors.

It’s crucial to recognize these cognitive effects of depression and seek professional help and support to address the underlying emotional struggles. By addressing depression, you may find that your mental clarity and decision-making abilities improve, allowing you to lead a healthier and more fulfilling life.

You Don’t Enjoy the Things That Once Made You Happy

Experiencing a loss of interest in activities and hobbies that once brought joy and fulfillment is a common indicator of depression.

Dr. Jennifer Wolkin explains that feeling down or sad might cause someone to skip a few outings, but with depression, you become apathetic about the activities and pastimes that previously gave you pleasure. This loss of interest can lead to isolating yourself from social engagements and hobbies.

Depression sets up a vicious cycle where it diminishes your ability to derive happiness from experiences, causing you to withdraw from the very activities that could potentially brighten your mood. This cycle of disinterest and isolation further exacerbates the impact of depression on your overall well-being.

Recognizing the loss of enjoyment in once-enjoyed activities as a potential sign of depression is crucial. Seeking professional help and support can aid in addressing the emotional struggles and finding effective coping strategies to reengage with activities and improve overall mental health.

You Feel Down on Yourself and Worthless

Experiencing constant self-criticism, feelings of worthlessness, or a sense of being insignificant are significant signs that something may be amiss.

Dr. Jennifer Wolkin warns that repetitive negative thoughts like “I’m not good enough” or “I don’t matter” can be perilous as they may lead to self-destructive behaviors. Such thought patterns tend to reinforce the negativity, worsening the feelings of depression and increasing the risk of harm.

Additionally, extreme feelings of guilt for events or situations that you are not solely responsible for, such as a difficult breakup or sudden job loss, can severely impact your self-esteem and serve as a clear indication of depression, as noted by Dr. Jennifer Payne.

It’s crucial to recognize these harmful thought patterns and feelings of inadequacy as potential signs of depression. Seeking professional help and support can assist in addressing and challenging these negative beliefs, promoting self-compassion, and improving overall mental well-being.

You’re Preoccupied With Thoughts of Death

Persistently thinking about suicide, contemplating how loved ones would react if you were gone, considering various methods to carry out the act, and even having general thoughts about death are strong indications that it is crucial to seek professional help, according to Dr. Jennifer Wolkin.

Given the direct threat to one’s life, seeking help becomes imperative even if no other symptoms of depression are apparent, as emphasized by Dr. Wolkin.

If you or someone you know is experiencing thoughts of self-harm or contemplating suicide, immediate help should be sought. The Centers for Disease Control and Prevention (CDC) recommends the following resources:

1. Call 1-800-273-TALK (8255) to reach a 24-hour crisis center or dial 911. This is the National Suicide Prevention Lifeline, offering free and confidential assistance to individuals in crisis. The lifeline is operated by the Substance Abuse and Mental Health Services Administration.

2. Reach out to your mental health provider for assistance.

3. Seek help from a healthcare provider who can provide support and guidance.

4. Turn to a close friend or loved one for emotional support.

5. Contact a minister, spiritual leader, or someone else in your faith community for comfort and solace.

Your Energy Level Has Hit the Wall

Lethargy associated with depression can arise from inadequate eating or excessive sleeping. However, it is also attributed to the constant presence of a dark cloud of sadness or hopelessness. The burden of chronic emotional pain drains your energy, leaving you feeling worn-out and incapable of handling everyday tasks, including work and family responsibilities.

Dr. Jennifer Wolkin explains that the exhaustion is so overwhelming that even simple actions like getting out of bed and taking a shower become taxing. When this fatigue hinders your daily life and functioning, seeking professional help becomes essential.

You’re Dealing With Unexplained Aches and Pains

Dr. Thomas explains that unresolved emotional pain from depression can manifest as physical symptoms throughout the body, such as headaches, stomach issues, neck and back pain, and even nausea. Many of her patients experience this phenomenon, where the distress and sadness they hold within themselves eventually manifest in various physical discomforts.

Of course, not every minor ache or discomfort indicates depression. However, if you have persistent physical symptoms that cannot be attributed to any other cause and do not resolve on their own, it is essential to consult a healthcare provider for a thorough evaluation. Additionally, considering these symptoms as possible signs of depression can also be beneficial, as emotional well-being can be intertwined with physical health.