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How to Tell If You're Depressed—and What to Do About It

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October 10, 2020 

How to Know if You’re Depressed—and What to Do About It SIGNS AND SYMPTOMS Depression is a common and serious condition. It’s a type of mood disorder. Symptoms of depression may occur every day or less frequently, and some may never occur at all. Here are common signs to look for: [DESIGN: maybe an illo for each symptom?] • You’ve lost interest in things you used to enjoy, or they no longer bring you pleasure. • You feel down, depressed, or hopeless. • You have trouble falling or staying asleep, or you sleep too much. • You feel tired and have very little energy. • You overeat or have very little appetite. • You feel bad about yourself—that you’ve let yourself or your family down or that you are a failure. • You have trouble concentrating on reading or watching television. • You move or speak so slowly that other people have noticed. Or conversely, you are fidgety and more restless than usual. • You have thoughts of hurting yourself, or that you would be better off dead. [BOX:] If you’re in crisis or in immediate need of assistance due to thoughts of suicide, go to the nearest emergency room or dial 911 in the U.S. If you’re in emotional distress or having suicidal thoughts, call 1-800-273-TALK in the U.S. or visit suicide.org for a list of international hotlines. If you’ve been feeling down, blue, or depressed and experience as little as 2 to 3 of these symptoms more days than not, you may have a form of depression. If you have either (1) depressed mood or (2) loss of interest or pleasure, or both, and at least 4 of these symptoms for a two-week period on more days than not, you likely have Major depressive disorder. The more symptoms you have and the more frequently they occur, the more severe your depression may be. If you believe you are affected, see a health care professional right away. A Condition That Takes Many Forms The three main types of depressive disorders are: • Major depressive disorder This may be triggered by a loss, such as loss of status, a job, a person, or a relationship. It may also not have a trigger at all. It is disabling and will interfere with your ability to work, eat, and sleep. • Persistent depressive disorder Less severe but more chronic than major depression, this has very similar symptoms and usually lasts for at least two years. • Bipolar disorder Moods that shift from mild or severe highs to severe lows. The mood swings may be gradual or abrupt. GENDER MATTERS More Women Than Men Twice as many women as men are affected by depression. [DESIGN: SHOW AS COMPARISON ILLUSTRATION] 12 The age at which girls’ depression begins to overtake that of boys. Experts believe this may be due to the onset of puberty. WHEN CHILDBIRTH IS A TRIGGER Postpartum Depression Can Persist 10-15% Women who experience depression in the aftermath of pregnancy. 30-70% of those women have symptoms that persist for a year or longer. Most postpartum depression is clinically considered minor depression, but 4-5% of cases meet the criteria for major depression. HOW TO GET HELP Treatment Is Available Most depression, even the most severe, is treatable. The most common treatments are medications and therapy. CBT Works Cognitive Behavioral Therapy aims to teach coping skills and healthy responses to challenging situations, and is well-known as an effective treatment for depression. Some research shows that CBT may work even as an alternative to anti-depressant medication. Mindfulness: A Helpful Tool A study in Sweden showed that group therapy based in mindfulness was equally effective as individual CBT for the treatment of depression, anxiety, and stress-related disorders. The Rx Route If you and your doctor decide to go the medication route, frequently prescribed medications include: • Selective serotonin reuptake inhibitors (SSRI) and • Serotonin norepinephrine reuptake inhibitors (SNRI) Other Tools to Try: In addition to seeking professional treatment, you may also want to consider the following: • Join a support group (search online for “depression support group.”) • Try evidence-based digital programs like Happify that can help reduce depressive symptoms • Find some physical exercise you like and do it most days. [BOX:] WHAT MAY HELP PREVENT DEPRESSION If you have depression, it’s absolutely key to seek treatment from a professional. If you think you’re at risk of developing depression, recent studies have found that what we eat and how we move may have preventative effects for some types of depression. How Food Affects Your Mood A meta-analysis of 41 studies showed that people who adhered strictly to the Mediterranean diet had a 33% lower chance of developing depression than those who didn’t. How to Eat Mediterranean The best thing about the Mediterranean diet is that it’s not a diet, but a set of guidelines for eating: Eat lots of vegetables: strive for half your plate. Make meat a condiment, not the main attraction. Eat seafood twice a week. Eat vegetarian one night a week. Use good fats like extra-virgin olive oil and nuts. Switch to whole grains. Eat some dairy, such as Greek yogurt. Eat fruit for dessert. [Mini Box:] Exercise for Optimal Emotional Health o A Rutgers University study showed that a combination of meditation and exercise decreased depressive symptoms by 40% in a group of depressed individuals. o A study in <i>The Lancet</i> showed that people who exercise enjoy better general mental health. Team sports, cycling, aerobics, and going to the gym seemed to have the best results. o Also, exercising for just 45 minutes, 3 to 5 times per week, gave the optimal boost in mood, and more did not help increase the effect. New research from the Massachusetts General Hospital shows that physical activity can work in advance, preventing the development of depression. SOURCES Alderman, B. et al. (2016) MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Translational Psychiatry. Anxiety and Depression Association of America, “Depression.” Anxiety and Depression Association of America, “Screening for Depression.” 2018. Chekroud, S. et al. (2018) Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry. Choi, K. et l. (2019) Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults. JAMA Psychiatry. Driessen, E. et al. (2011) Cognitive Behavioral Therapy for Mood Disorders: Efficacy, Moderators and Mediators. Psychiatric Clinics of North America. Lassale, C. et al. (2018) Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular Psychiatry. Oldways Preservation and Exchange Trust, “Welcome to the Mediterranean Diet.” 2016. Patient-Centered Primary Care Collaborative, “Patient Health Questionnaire Instruction Manual.” 1996. Salk, R. et al. (2017) Gender Differences in Depression in Representative National Samples: Meta-Analyses of Diagnoses and Symptoms. Psychological Bulletin. Seligman, M.E.P., Schulamn, P., & DeRubeis, R.J. (1999). The Prevention of Depression and Anxiety. Prevention & Treatment. [Already in Happify resources as H-115: Cognitive-behavioral therapy helps to prevent depression and anxiety] Sundquist, J. et al. (2017) The effect of mindfulness group therapy on a broad range of psychiatric symptoms: A randomised controlled trial in primary health care. European Psychiatry.
(Sources: Happify)

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