How to Determine if You Are Depressed

Diagnosing mental/emotional symptoms. Depression manifests clearly in physical, mental, and emotional ways. Mental health professionals use a diagnostic system for depression that includes experiencing most of the associated symptoms due to external factors (family, school, work, social life) for two weeks or longer:

• Extreme sadness throughout the day (feeling down, low spirits)
• Feeling hopeless or worthless (believing you can't do anything to improve the situation)
• Losing interest or pleasure in most activities (activities you once enjoyed)
• Difficulty concentrating (at home, at work, while studying; tasks that were once easy now feel difficult)
• Feelings of guilt (feeling like you've made a mistake and can never make up for it)
• Feeling a loss of value (nothing you do seems to matter anymore)
• Thoughts of death or suicide

Recognize suicidal thoughts. While it is not necessary to identify suicidal thoughts during the diagnosis of depression, they can be one of the disorder's symptoms. If you have ever had suicidal thoughts or wished to end your life, do not hesitate. Reach out to a friend, family member, or seek professional help immediately.

• If you feel at risk of suicide, call Emergency Services.
• You can go directly to the Emergency Room at your local hospital. Mental health professionals will work with you to create a plan to calm you and help you find coping strategies for suicidal thoughts.
• If consulting a specialist, inform them about your suicidal intentions.
• Call the National Suicide Prevention Lifeline, available 24/7 at 1-800-273-TALK (8255) in the U.S. Trained operators will provide effective solutions to help you overcome suicidal thoughts. In Vietnam, you can call 1900599930 to contact the Psychological Crisis Prevention Center (PCP).

Diagnose physical symptoms. Depression can alter your body and behavior. During diagnosis, mental health professionals often look for physical symptoms to ensure accurate assessment. Similar to emotional/mental symptoms, diagnosing depression typically involves experiencing most of the following symptoms for two weeks or longer:

• Changes in sleep patterns (oversleeping or insomnia)
• Changes in appetite (overeating or loss of appetite)
• Slowed movements (feeling as though moving requires immense effort)
• Loss of energy, fatigue (lack of motivation, difficulty getting out of bed)

Reflect on recent or prolonged stressful situations. Recent stressors can trigger depression. Even positive events like a job change, marriage, or having a child can lead to depressive episodes. Your body and mind need time to adapt to new experiences, and sometimes recent changes can cause depression. Experiencing a traumatic event (such as losing a child or surviving a natural disaster) can also lead to depression. Prolonged negative experiences, like a difficult childhood or physical, emotional, or sexual abuse, can contribute to depression.

• Substance use, especially alcohol addiction, can cause depression.
• Health issues, such as being diagnosed with or struggling with a medical condition, can lead to depression.
• Experiencing a stressful situation does not necessarily mean you will develop depression. It may lead to a depressive episode, but it does not guarantee a diagnosis of depression.

Review your personal history. If you have previously struggled with depressive symptoms, you are at a higher risk of experiencing depression again. About 50% of people who go through a depressive episode will experience another one in their lifetime. Reflect on your past experiences and note any prolonged depressive episodes you have endured.

Examine your family history. Check if any close family members (siblings, parents) have experienced depression. Then, consider extended family members (aunts, uncles, cousins, grandparents) and note any depressive symptoms. Determine if anyone in your family has attempted suicide or faced mental health challenges. Depression often runs in families and has a strong genetic component. If a family member has depression, your risk of developing it increases.

• Understand that every family has faced some mental health challenges. However, having a relative with mental health issues does not necessarily mean you will develop depression or another mental health condition.

Identifying Symptoms of Seasonal Affective Disorder (SAD). You might feel joyful and relaxed during summer but experience sadness during the cold, gloomy winter months. SAD symptoms typically emerge as days shorten and sunlight becomes scarce. While symptoms can vary, they generally mirror those of Major Depressive Disorder and differ geographically. Areas with limited sunlight, like Alaska, USA, report higher SAD rates.

• If you have SAD, maximize sunlight exposure. Wake up early for a morning walk or enjoy a midday snack outdoors.
• Light therapy effectively treats SAD, though nearly half of sufferers don't improve with this method alone. For more on light therapy, explore related articles on Mytour.

Recognizing Depression Differences in Teenagers. Teens experience depression differently than adults. They may become irritable, hostile, or resentful. Unexplained aches and pains often accompany teenage depression.

• Sudden anger and heightened sensitivity to criticism can indicate depression.
• Poor grades, social withdrawal, and substance abuse may signal depression in teens.

Checking for Postpartum Depression Symptoms. Childbirth is a sacred moment that builds families and brings new life. However, for many women, the postpartum period is far from joyous. Hormonal changes, physical recovery, and new caregiving responsibilities can overwhelm them. Approximately 10-15% of women experience postpartum depression. For some, it begins immediately after birth; for others, it develops within the first three months and intensifies. Additional symptoms include:

• Lack of interest in the baby
• Negative feelings toward the baby
• Fears of harming the baby
• Neglecting self-care

Identifying Persistent Depressive Disorder. This form of depression is less severe than Major Depressive Disorder but lasts longer. Those with persistent depressive disorder experience prolonged sadness for two years or more. While depressive symptoms may fluctuate, the overall mood remains consistently low for at least two years.

Recognizing Symptoms of Psychotic Depression. This type of depression occurs when severe depression is accompanied by psychotic symptoms. Psychotic symptoms may include delusions (such as believing you are a president or a spy), hallucinations (a detachment from reality, like feeling you are being watched), or other sensory distortions (hearing or seeing things others do not experience).

• Psychotic depression can be dangerous and life-threatening due to the severe detachment from reality. Seek immediate help by contacting a friend or emergency services.

Identifying Symptoms of Bipolar Disorder. The hallmark of bipolar disorder is extreme mood swings. A person's mood may plummet (severe depression) and then soar (mania). Bipolar disorder significantly alters mood, behavior, and thinking. During manic episodes, individuals may act unusually, such as quitting jobs impulsively, overspending, or working for days without sleep. Depressive episodes can be debilitating, making it hard to get out of bed, maintain employment, or perform daily tasks. If you experience symptoms of bipolar disorder, seek professional help. These symptoms do not resolve without intervention. Common signs of mania include:

• Unusually high optimism
• Extreme irritability
• High energy levels despite little sleep
• Racing thoughts
• Rapid speech
• Poor judgment and impulsivity
• Delusions or hallucinations
• For more on bipolar disorder, explore related articles on Mytour.

Understand That Depression Manifests Differently in Men and Women. Men and women often experience different symptoms of depression. For instance, men may express anger, while women may exhibit sadness. Recognizing this can help you better understand your symptoms.

• Common symptoms in men include: increased irritability, substance abuse, reckless behavior, and difficulty fulfilling family or work responsibilities.
• Common symptoms in women include: feelings of sadness or guilt, unhealthy eating habits, mood swings, and unexplained crying.

Seek Help from a Mental Health Professional. If you are unsure about your emotional state or feel you are struggling with depression, seek treatment immediately. A specialist can help you understand depression and provide effective coping strategies to prevent future episodes. Therapy is a proven treatment for depression, helping individuals identify the root causes, overcome negative feelings, and regain emotional stability.

• Cognitive-behavioral therapy (CBT) is particularly effective in treating depression. It helps you confront negative thoughts and transform them into positive ones. You can learn to view your environment and relationships with greater empathy.

Consider Consulting a Psychiatrist. For some patients, medication can be beneficial in treating depression symptoms. Be aware that medication does not cure depression entirely and may carry certain risks. Seek medical advice or consult a psychiatrist to learn more about antidepressant options.

• Ask your prescribing doctor about potential side effects and risks associated with the medication.
• If you experience suicidal thoughts, inform your doctor immediately.
• If you start taking antidepressants, do not stop abruptly. Follow your doctor's instructions carefully.

Avoid Isolating Yourself. Feeling loved and supported is crucial, especially when dealing with depression. While you may feel inclined to withdraw from friends and family, spending time with loved ones can help improve your mood. Even when your body or mind resists, try to connect with others.

• Consider joining a support group. Visit the National Alliance on Mental Illness (NAMI) at https://www.nami.org/ for more information on depression and finding a support group.

Engage in Physical Activity. Numerous studies highlight the benefits of exercise in managing depression. Research suggests that regular physical activity can alleviate symptoms and prevent future episodes. While it may feel challenging to hit the gym or take a walk—especially when depression drains your energy—try to find motivation to stay active.

• Simple exercises like a 20-40 minute daily walk can help. If you have a dog, daily walks can double your happiness.
• If motivation is hard to find, remind yourself that you’ll rarely regret exercising. Few people leave the gym thinking, “That was a waste of time.”
• Find a workout buddy to stay accountable. A sense of responsibility can help you stay consistent.

Manage Your Stress. Stress management is key to coping with and preventing depression. Incorporate daily relaxation practices, such as yoga, meditation, tai chi, or muscle relaxation techniques. You can also journal or engage in creative activities like painting, coloring, or sewing.

• For more information, check out Stress Reduction.