How To Tell You Re Depressed

Depression: How To Spot The Signs And Offer Support

Depression is often used to describe someone having a bad day, or experiencing short-term low mood. But its much more than that. Here, well take a look at the emotional, mental, and physical signs of depression so that you know what to look out for.

1 in 4 people in the UK will experience a mental health problem every year. Even if you’re experiencing good mental health, you may know or be supporting someone affected by a mental health condition. Depression is a common mental health disorder that affects people of all ages.

So what is depression? Too often, people say they’re depressed when they feel fed up, or when things in their lives aren’t going as well as theyd like them to. And equally often, after a few days, these feelings disappear.

Medically speaking, depression is when how you feel starts to make your life more difficult. Your low mood, or feelings of emptiness/disconnection, last more than a few weeks, or keep coming back.

Give Specific Concrete Examples Of How You Feel

Unfortunately, many people have misconceptions about the nature, causes and severity of many mental health conditions, including depression. Other people may have an open mind but find it difficult to understand the true impact that depression can have on your life.

One way that you can help your family and friends understand how you feel is to give specific examples of how your depression affects you.

This could mean letting a family member or trusted friend know about a certain symptom thats affecting you, such as sudden feelings of helplessness, a lack of energy or difficulty remaining focused on or interested in certain aspects of your life.

Being specific can help make your depression less abstract for others and provide them with a more complete understanding of how your symptoms affect your daily life.

Who Should You Talk To

Generally, when youre depressed, its best to confide in your partner, members of your family, and trusted friends who you know can provide support. Even telling one or two people can be therapeutic and create a valuable support network for you to turn to when needed.

Use the following steps to work out who to talk to about depression:

• Make a list of supportive people to talk to. Try preparing a list of friends and family members who you know can provide support and help. Focus on the people who are familiar with your needs, good listeners, accepting and open-minded.

• If you need to, consider telling your employer. Depression can often interfere with your ability to concentrate and work. , you have the right to receive reasonable accommodations from your employer if you suffer from major depression.If you need accommodations from your employer to help you perform your job while you have depression symptoms , consider talking to your HR department.

• Consider letting a trusted friend or family member tell others. If you dont want to tell other people about your depression, consider telling a close friend or family member to inform them on your behalf. Read our blog on explaining your depression to someone for more help.Alternatively, if you want to keep your mental health situation private, make sure that you tell your friends and family not to share this information with other people.

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What Treatment Should I Be Offered

The National Institute of Health and Care Excellence writes guidance on what treatment doctors should offer you. But your doctor does not have to give you these treatments. And the treatments may not be available in your area.

Different treatments may be available in your area. Your doctor might think these suit your symptoms more than the recommended treatments.

NICE recommend that depression is treated in different steps depending on how severe the condition is for you. The steps are as follows.

Step 1: Everyone who may have depression

Your doctor should offer you:

• an assessment of your symptoms,
• support, such as regular appointments in person or by telephone,
• information on how to deal with your symptoms,
• monitoring of your symptoms and follow-up, and
• referral for further assessment and treatment if needed.

Step 2: Mild to moderate depression

Your doctor may offer you:

• low-intensity interventions, such as self-help guided by the doctor or computerised cognitive behavioural therapy ,
• physical activity programmes,
• group cognitive behavioural therapy ,
• medication if you have a history of moderate or severe depression, or you have had symptoms for a long time, and
• referral for further assessment and treatment if needed.

Step 3: Moderate to severe depression, or mild to moderate depression when other treatments havent worked

Your doctor may suggest:

Step 4: Severe and complex depression or if your life is at risk Your doctor may suggest:

Information For Family Carers And Friends

You can get support if you are a carer, friend or family member of someone living with depression.

Being a carer might mean you can claim certain benefits that might help you and the person you care for. For more information, please see the Mental Health and Money Advice services website:www.mentalhealthandmoneyadvice.org/en/welfare-benefits/what-benefits-are-available-for-mental-health-carers/

You could also get in touch with carer support groups or sibling support groups. You can search for local groups in your area online or ask your GP.

You can ask your local authority for a carers assessment if you need more practical support to help care for someone.

As a carer you should be involved in decisions about care planning. There are rules about information sharing and confidentiality which may make it difficult for you to get all the information you need in some circumstances.

You can find out more information about:

• Carers assessments by clicking here.
• Confidentiality and information sharing by clicking here.

How can I support the person that I care for?

You might find it easier to support someone with depression if you understand their symptoms, treatment and self-management skills. You can use this to support them to get help and stay well.

Below are some initial suggestions for providing practical day to day support to someone with depression.

You can find out more information about:

You can find more information about:

Website: www.web.ntw.nhs.uk/selfhelp/

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Mental Health Conditions: Depression And Anxiety

Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed. Symptoms of depression include:1

• Feeling sad or anxious often or all the time
• Not wanting to do activities that used to be fun
• Feeling irritable easily frustrated or restless
• Having trouble falling asleep or staying asleep
• Waking up too early or sleeping too much
• Eating more or less than usual or having no appetite
• Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment
• Having trouble concentrating, remembering details, or making decisions
• Feeling tired even after sleeping well
• Feeling guilty, worthless, or helpless
• Thinking about suicide or hurting yourself

The following information is not intended to provide a medical diagnosis of major depression and cannot take the place of seeing a mental health professional. If you think you are depressed talk with your doctor or a mental health professional immediately. This is especially important if your symptoms are getting worse or affecting your daily activities.

The exact cause of depression is unknown. It may be caused by a combination of genetic, biological, environmental, and psychological factors.2 Everyone is different but the following factors may increase a persons chances of becoming depressed:1

How To Find Out If You’re Depressed

Depression is a big deal. It’s awful. It’s terrible. It ruins all the fun!

How do you know if you’re depressed? What’s the difference between depression and just being down in the dumps about something? Take the quiz below to test yourself, and also have a look at the symptoms belowthough nothing beats seeing a professional for diagnosis and help, this guide might help you make an initial analysis.

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How To Feel Better Tip : Reach Out For Social Support

You can make a huge dent in your depression with simple but powerful self-help steps. Feeling better takes time and effort when you dont feel like making an effort. But you can get there if you make positive choices for yourself each day and draw on the support of others.

Getting support from people who care about you plays an essential role in overcoming depression. On your own, it can be difficult to maintain a healthy perspective and sustain the effort required to beat depression. At the same time, the very nature of depression makes it difficult to reach out for help. When youre depressed, the tendency is to withdraw and isolate, while an irritable mood brought on by depression can cause you to lash out over situations that wouldnt normally bother you, further distancing you from others.

Ask for the help and support you need and share what youre going through with the people you love and trust. You may have neglected your most treasured relationships, but they can get you through this tough time. If you don’t feel that you have anyone to confide in, you can find help to build new friendshipseven if you’re shy or introverted.

Talk About Your Depression When You Feel Ready

You shouldnt feel obligated to tell your friends and family that youre depressed as soon as you receive a diagnosis from your mental health provider. Instead, its far better to wait until you feel comfortable with yourself and ready to have the conversation.

If youre feeling uncertain, worried or just not quite ready to have the conversation with a family member or friend, dont feel like you have to do it just now.

Instead, wait until youre feeling ready. This could mean letting a few days pass and choosing a moment in which your symptoms feel less severe, or simply waiting for an opportunity to talk to someone you trust in the right setting.

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How To Tell Your Parents You Have Depression: When They Are Likely To Believe You

Guys, I have a problem, and I need your help. I was wondering if youve noticed or not, but I recently started shutting down and staying in my room more often. I also started turning down invites to events and social gatherings. I thought that it would be a temporary feeling, but it has worsened. Now I know that I am depressed, and its not going to get better without help. I feel so unhappy and low all of the time. Sometimes, I wish I were dead. I need treatment, please.Mom and Dad, this is really difficult for me to talk about, but I am suffering from depression. I am telling you because I hope that you wont be angry with me and because I cant suffer alone anymore. I didnt think it was serious, but its just getting worse every day I feel so ashamed to be feeling like this. On the Internet, they say that you should tell someone before its too late, so I am telling you now. Please, I need to get some help.

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How Is Depression Diagnosed

For a diagnosis of depression to be confirmed, a doctor will assess your state of mind and look for specific symptoms. In the Diagnostic and Statistical Manual of Mental Disorders, fifth edition criteria, which is used to diagnose depression, doctors must look for two core symptoms:

• During the last month have you often been bothered by feeling down, depressed, or hopeless?
• Do you have little interest or pleasure in doing things?

Doctors making the assessment will look to see if one, or both, of these symptoms have been present for at least two weeks.

Read Also: Will Depression Go Away Without Medication

Less Optimistic Than Others

There is a theory that people with depression may display a trait called depressive realism. This means that they may be more accurate in their view of events and the control they have over those events than people without depression.

Being more realistic or pessimistic than others may be one sign of depression, especially if the person has other possible symptoms of depression.

When a person trails off during conversations or loses their train of thought, this can indicate issues with memory and concentration. Such issues are a common symptom of depression.

An older 2014 study suggests that these difficulties with concentration and focus can worsen the social impact of depression by making work life and personal relationships more challenging.

Additionally, a 2018 narrative review notes that cognitive dysfunction is a key aspect of major depressive disorder . This can significantly affect a persons social life, return to work, and workplace productivity.

, more severe depression was associated with more severe sexual dysfunction. This dysfunction included trouble with sexual function, desire, and satisfaction.

There are several reasons why a persons libido might decrease when they have depression. These include:

• loss of interest in pleasurable activities, such as sex
• fatigue and low energy levels
• low self-esteem

Dietary Supplements For Insomnia

There are many dietary and herbal supplements marketed for their sleep-promoting effects. Although they may be described as natural, be aware that sleep remedies can still have side effects and interfere with other medications or vitamins you’re taking. For more information, talk to your doctor or pharmacist.

While scientific evidence is still being gathered for alternative sleep remedies, you might find that some of them work wonderfully for you. The two supplements with the most evidence supporting their effectiveness for insomnia are melatonin and valerian.

• Melatonin. Melatonin is a naturally occurring hormone that your body produces at night. Melatonin helps regulate your sleep-wake cycle. Melatonin is also available as an over-the-counter supplement. While melatonin doesn’t work for everyone, it may be an effective insomnia treatment for youespecially if you’re an extreme night owl with a natural tendency to go to bed and get up much later than others.
• Valerian. Valerian is an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely.

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What’s Causing Your Insomnia

• Are you under a lot of stress?
• Are you depressed? Do you feel emotionally flat or hopeless?
• Do you struggle with chronic feelings of anxiety or worry?
• Have you recently gone through a traumatic experience?
• Are you taking any medications that might be affecting your sleep?
• Do you have any health problems that may be interfering with sleep?
• Is your bedroom quiet and comfortable?
• Do you try to go to bed and get up around the same time every day?

Signs Of Depression In Older People

The charity Age UK says that signs of depression in older people can include:

• empty fridges and cupboards
• neglected appearance
• someone showing little joy in receiving visitors

Age Scotland has a factsheet with ideas and advice on looking after your mental wellbeing.

If you’re worried an older person is depressed you can advise them to call Silver Line Scotland on 0800 4 70 80 90 for free, confidential help.

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Habits That Cause Insomnia And Disrupt Sleep

While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things you’re doing to cope with insomnia may actually be making the problem worse.

For example, maybe you’re using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.

Not only can poor daytime habits contribute to insomnia, but a poor night’s sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:

Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you’ll sleep better.

Get A Handle On Your Household Chores

Depression can make it difficult to complete household chores, such as doing the dishes or paying bills.

But a pile of paperwork, the stack of dirty dishes, and floor covered in dirty clothes will only magnify your feelings of worthlessness.

Take control of your daily chores. Start small and work on one project at a time. Getting up and moving can help you start to feel better in itself. But, seeing your progress in the home can be key to helping you feel better.

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Treating Insomnia With A Better Sleep Environment And Routine

Two powerful weapons in the fight against insomnia are a quiet, comfortable bedroom and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.

Make sure your bedroom is quiet, dark, and cool. Noise, light, a bedroom that’s too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.

Turn off all screens at least an hour before bed. Electronic screens emit a blue light that disrupts your body’s production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.

Avoid stimulating activity and stressful situations before bedtime. This includes checking messages on social media, big discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning.