How to Know if You Have Depression

Evaluating Your Thoughts and Feelings

Take an online quiz to see if you’re depressed. Visit an established medical website and take a quick quiz that helps you sort through your symptoms. Try to be as honest and specific with your answers as you can, as this will help your quiz results be more accurate.

Pay attention to your emotions and moods. Keep in mind that depression isn’t a singular emotion—it’s a collection of negative thoughts and feelings that build up over time. You may notice some physical changes in your body because of depression, which is completely normal. Take some time to think about your behavior over the past few weeks, which can help you determine if you’re feeling depressed. Emotional changes are common signs of depression, like feelings of hopelessness, feeling extra irritable, and experiencing self-loathing thoughts. Depression can manifest in physical ways, like a lowered appetite, a desire to sleep more or not sleep at all, decreased energy, difficulty concentrating, and random muscle pains, headaches, and stomach aches. Your daily schedule may change as a result of depression. For instance, you may not find a lot of activities to be interesting, or you may engage in more risky behaviors, like gambling or drug use.

Watch for a desire to withdraw or isolate from friends and family. Note that depression can have a big impact on your ability to connect and relate to others. You may not have the energy to hold as many conversations, or feel as interested in texting or chatting with your loved ones. This is a normal symptom that countless people have experienced. Make a list of the activities you regularly participated in before you started feeling worse and estimate how often you did each one. Over the next couple of weeks, make a note whenever you do one of these activities and see if your rate has significantly decreased.

Identify any suicidal thoughts. Let a loved one or medical professional know if you have a desire to harm yourself or take your own life. If you feel like you’re in immediate danger, call emergency services, such as by dialing 911 in the US. Examples of suicidal thoughts include: fantasies about hurting or killing yourself, giving your things away and putting your final affairs in order, telling people final goodbyes, or thinking hopeless thoughts.

Identifying Changes in Behavior

Check your weight periodically to see if there are any extreme changes. Keep in mind that weight gain or weight loss can be side effects of depression, as depression can have a big impact on your overall appetite. If you have noticed that your appetite has increased or decreased significantly, then be sure to talk to your doctor about this as well. Weight gain or loss can be caused by a variety of different things, and may not just be a symptom of depression.

Write a list of any changes in behavior that you’ve had. Think about how you’ve acted in the past few weeks. While depression can manifest in a lot of different ways, dangerous or risk-taking behavior is a more active symptom. Have you participated in activities that can have big consequences, like gambling, trying drugs, or doing other extreme sports? These are a few possibilities of risky behavior.

Count how many times you’ve cried in the past week. Think about how often you’ve gotten emotional in the past week, and what caused you to start crying. If you find yourself crying over mundane, insignificant things, there’s a good chance that you may suffer from depression. For example, if you find yourself crying for no reason or over something trivial, such as spilling a cup of water or missing your bus, then this is a good indication that you may be depressed. Tearfulness, or frequent crying, is a common symptom of depression in teens.

Reflect on any mysterious aches and pains you have had. Tally up how many unexplained headaches, stomachaches, and other random pains you’ve suffered through during the week. While certain medical conditions may be the source of your pain, there’s a chance that your pain might be a result of depression. Physical pain is one of the more common and often overlooked signs of depression in men. If you are a man experiencing backaches, headaches, stomach problems, sexual dysfunction, or any other physical symptoms, be sure to tell your doctor. Elderly people often complain about physical problems over mental or emotional ones, and so depression may hide for a long time. Be aware of any physical changes, deaths of friends, and losses of independence that could trigger depression.

Searching for the Root of Your Depression

Evaluate past events that might be the cause of your depression. Think about a traumatic event from your past that may have set you over the edge, like the death of a loved one or an abusive relationship. Think about how you felt before and after these events and see if they were possibly the cause of your depression. For instance, 2 family members passing away within a few months of each might be the cause of your depression. A stressful trigger in your life might also be the cause, like a medical diagnosis, money problems, or a relationship that ended badly.

Note that postpartum depression can occur after you give birth. If you recently had a new child, think about when your depressive symptoms began. Keep in mind that new mothers often experience mood swings, irritability, and other symptoms, which can range from minor to serious. If your depression began after delivery or at some point in the following few months, you may have postpartum depression. Most new mothers experience "baby blues" symptoms for a few days, then recover on their own. This is probably due to hormonal changes and stress following birth. If you are having suicidal thoughts, or the depression is preventing you from caring for your baby, or if the symptoms last more than a week or two, consult a doctor immediately. Postpartum psychosis is a rare condition that can occur within two weeks of childbirth. If your depression symptoms are severe and accompanied by extreme mood swings, thoughts about harming your baby, or hallucinations, go to a hospital immediately.

Monitor your symptoms and see if they’re linked to the seasons. Think about when your symptoms first appear—if you start noticing signs of depression as the days become shorter and darker, your depression may be Seasonal Affective Disorder (SAD), which is caused by too little sunlight. Exercise outdoors during daylight hours to see if you improve, or you can try artificial light treatment. Not all temporary depression is attributed to SAD. Many people have depressive episodes that occur every few weeks, months, or years.

Don't dismiss your depression if none of these causes apply. You may not be able to pin your symptoms back to a specific event or time, which is completely fine. Many episodes of depression have a primarily biological or hormonal cause, or another cause that's difficult to identify. This does not make it any less serious or worth treating. Remember that depression is a real and valid medical condition, and is nothing to be ashamed of.

Seeking Treatment for Depression

Ask for support from your loved ones. Let friends and family members know that you’re having a tough time, and that symptoms of depression are impacting your ability to live your life to the fullest. Keep in mind that your feelings of helplessness are part of your disorder, not reality, and that isolation feeds those feelings. Friends and family can help by listening to your problems, encouraging you to seek medical help, and supporting you during the worst moments. If you have trouble being active or leaving the house, let your friends know you're depressed and encourage them to keep inviting you to activities you enjoy even if you don't make it every time. Asking for help is a sign of strength, not weakness.

Get a diagnosis from a medical professional. Schedule an appointment with a doctor or psychiatrist if you suspect that you may have depression. A medical professional can go through your symptoms with you and help you figure out the root cause of your problem. Keep in mind that it is okay to get a second or even a third opinion, especially if you do not think that the doctor is hearing you or is not concentrating on the area that you think is most important. Write down the symptoms you’ve been experiencing so a doctor or psychiatrist can know how to help you.

Attend therapy or counseling. Ask your doctor psychiatrist for a referral or recommendation so you can meet with a person who will help you through recovery. You may even consider group therapy or a support group. A medical professional can provide a helpful recommendation based on your symptoms. For example, you may find a depression support group to be helpful, or you may find a group like Alcoholics Anonymous or Narcotics Anonymous to be helpful if you have turned to substances as a way to cope.

Take an antidepressant medication to lower your symptoms. Ask your doctor or psychiatrist if medication would be a good idea. Antidepressants are beneficial for both depression and anxiety symptoms. Keep in mind that these medications often take a week or 2 to kick in, so you may not notice a difference right away. Keep in mind that medication is not meant for long-term use. It can help with your symptoms, but you will likely need to seek other forms of treatment as well, such as therapy, to see significant improvement.

Cultivate good relationships. Keep your friends close and connect with them regularly. It is especially important to turn to your friends and family when you need someone to talk to. Simply sharing how you are feeling with someone may help you to feel better. If you want to make some new friends, then try joining a club of people who share an interest with you, or even a group you'd never thought of before. A regular meeting such as a weekly dance night or book club can make it easier to develop a habit of attending. If you're too shy to speak to strangers at one of these events, a smile and eye contact can be enough to start a conversation. Find a smaller group or one with people you're more comfortable around if you're experiencing severe anxiety about it.

Exercise on a regular basis. Take a few minutes each day to go for a power walk, jog, or do any other activity that really gets your blood pumping. Build up your stamina each day, as exercise is a great way to help you feel better naturally. You can do something simple, like dancing around in your room to music or taking your dog for a walk. You can always go to a gym or park to get a change of scenery while you exercise.

Adjust your diet to help reduce your symptoms. Think about how much junk food you eat on a regular basis, like caffeinated drinks, foods with trans fats, and sugary snacks. Cut these out of your diet entirely and replace them with healthy nutrients, like Omega-3 fatty acids. Try to make some small adjustments in your diet, and see if you notice a difference! For instance, you can enjoy some chopped walnuts as a snack instead of a candy bar. Alcohol may also have a bad effect on your mood, so drink it sparingly.