Feeling blue. Down in the dumps. Like a black cloud is overhead. These are a few of the more creative ways that may describe a serious condition–depression. Also known as depressive disorder, this illness can affect anyone in any demographic, with an estimated 5% of adults experiencing it, according to the World Health Organization (WHO).
Seeking professional help is always advisable for dealing with any mental illness, but you may have trouble deciding if making the call is appropriate for you. We’ve compiled this guide for recognizing depression in yourself so you can better understand where you’re at and what the next step should be.
What is depression?
Depression is a mental illness characterized by persistent feelings of sadness, hopelessness, or a lack of pleasure in daily activities. Aside from its negative effects on mood, depression can also affect your behavior and physical health, including changes in appetite, sleep disturbances, and trouble concentrating. For some individuals, the emotional toll of depression can manifest in physical symptoms such as headaches and digestive issues.
While depression is often used as a blanket term to describe symptoms like the above, there are several distinct types of the disorder. The National Institute of Mental Health outlines the following categories:
- Major depression
- Persistent depressive disorder
- Perinatal depression
- Seasonal affective disorder
- Depression with symptoms of psychosis
- Bipolar disorder (formerly called manic depression)
How to tell if you’re depressed
Here are some steps to take if you suspect you might be depressed:
- Understand the risk factors for depression
Although depression can affect someone irrespective of age, race, gender, or other demographic traits, there are many factors that may put someone more at risk for the disorder. Family history and genetics are a strong predictor; Stanford Medicine estimates that having a parent or sibling with depression leads to a 2 to 3 times greater risk of developing it, compared to the average person. Substance abuse, stress, and trauma—such as a loved one’s death or childhood abuse—can also trigger depressive episodes.
Psychosocial factors play a significant role as well. People with low self-esteem, chronic stress, or a tendency toward pessimistic thinking may be more prone to depression. Social isolation, lack of support systems, or experiencing major life changes (such as divorce or unemployment) can exacerbate feelings of loneliness and hopelessness, increasing the risk.
- Recognize the symptoms of depression
Depression can manifest differently in different people, but most people experiencing the disorder have some combination of these symptoms:
Persistent sadness or empty mood
Unlike temporary feelings of sadness that are a normal part of life, this emotional state feels overwhelming and difficult to escape. You may experience an ongoing sense of hopelessness, feeling emotionally numb or detached from your surroundings.
Loss of interest in activities you enjoy
A constant low mood can lead to a disconnection from activities, people, and interests that once brought joy, making it hard to engage in daily life. Also known as anhedonia, this lack of pleasure may prevent you from spending time with loved ones, engaging in creative pursuits, or undertaking physical activities like exercise. Over time, this disengagement from life can worsen the depressive cycle, making it harder to find joy or purpose.
Fatigue or low energy
Avoiding activities is not always a conscious decision; depression can manifest in physical changes that also make you less inclined to participate in daily life. Depression can make you feel drained, even after adequate rest, making it difficult to carry out tasks at work, school, or home.
You may struggle to get out of bed, find it hard to focus, or feel overwhelmed by simple responsibilities. Chronic tiredness can exacerbate other symptoms of depression, such as irritability and social withdrawal, making it increasingly challenging to feel connected to others or maintain a routine.
Changes in appetite and digestion
Individuals with depression can experience an array of symptoms related to appetite and their gastrointestinal system. Some people may lose their appetite, finding it difficult to eat due to a lack of interest in food, while others may overeat, using food as a form of emotional comfort. These changes in eating habits can lead to noticeable weight loss or gain, further impacting physical health and self-esteem.
Additionally, depression is often linked to digestive issues like stomachaches, nausea, or constipation. In one study, 70% of patients with depression also experienced gastrointestinal symptoms like these.
Sleep disturbances
Sleep disturbances can also present differently in depression, depending on the individual. You may experience insomnia–struggling to fall asleep or stay asleep—or wake up feeling unrested despite spending enough time in bed. On the other hand, you may sleep excessively (hypersomnia) and still feel an overwhelming need to sleep throughout the day.
Difficulty concentrating or making decisions
You may find it hard to focus on tasks, conversations, or activities, as your mind feels clouded or distracted by negative thoughts. Some call this “brain fog,” and sleep disturbances often exacerbate the symptoms. Simple decisions, such as what to eat or wear, can feel overwhelming or impossible. This impairment of daily productivity can cause further frustration and low self-esteem as you struggle to perform at your usual level, compounding the emotional toll of the disorder.
Feelings of worthlessness or guilt
Depression often manifests as overwhelming self-criticism and a distorted sense of personal failure. You may fixate on past mistakes, no matter how small, and blame yourself for things beyond your control. These feelings can create a constant inner dialogue of negativity, where you believe you’re not good enough, don’t deserve happiness, or are a burden to others. The emotional weight of these thoughts often makes it harder to seek help or take positive steps toward recovery.
Suicidal thoughts
Thoughts of hurting yourself are often the most severe and alarming symptom of depression. You may feel such profound hopelessness and despair that ending your life seems like the only way to escape the suffering. While suicidal thoughts can range from fleeting notions to detailed plans, they’re a critical warning sign that requires immediate attention.
If you’re considering suicide, you should seek professional help by calling 988, the national Suicide & Crisis Lifeline, or going to a nearby emergency room.
- Use self-assessment resources
In addition to the reflections outlined above, you can also use objective resources to identify depression. Here are a few that may be helpful:
- Patient Health Questionnaire-9 (PHQ-9)
- Beck Depression Inventory (BDI)
- Hamilton Depression Rating Scale (HDRS)
While these self-assessments can offer insights into your mental state, keep in mind that they are not a substitute for professional diagnosis. If your results indicate a likelihood of depression, seek help from a mental health professional who can provide a comprehensive evaluation and recommend appropriate treatment options.
Finding out you struggle with mental illness can be a daunting prospect, but identifying the issue can also be a source of hope. There’s help available, and you’re worth the effort to pursue a happier, healthier life.
