How to Know if You Have Depression

Co-authored by Rebecca Ward, LMFT, SEP, PCC, MA and Janice Tieperman

Last Updated: September 8, 2023 Approved

Depression can be a short-term issue, or long-term condition that lasts for years. It is completely normal to feel sad, lonely, or hopeless sometimes, especially if you’ve just experienced a loss, or if you’re going through a rough patch in your life; however, these normal feelings of sadness can turn into something more severe. If you think you might be suffering from depression, don’t be afraid to reach out to a medical professional for help.

Part 1

Part 1 of 4:

Evaluating Your Thoughts and Feelings

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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.
2
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.^{[1]
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- 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.
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3
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.^{[2]
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- 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.
4
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. ^{[3]
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- 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.

Quiz

wikiHow Quiz: Do I Have Depression?

Only a doctor or mental health professional can diagnose you with depression, but this quiz can help you understand your symptoms. Choose the statements you most identify with based on the past 2 weeks so you can get a better idea of where you stand and what you can do to start feeling better.

1 of 12

I have little-to-no interest in my usual activities and hobbies.

Strongly disagree.

Slightly disagree.

Slightly agree.

Strongly agree.

Part 2

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Identifying Changes in Behavior

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1
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.^{[4]
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- Weight gain or loss can be caused by a variety of different things, and may not just be a symptom of depression.
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.^{[5]
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3
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.^{[6]
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- 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.^{[7]
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4
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.^{[8]
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- 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.^{[9]
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Part 3

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Searching for the Root of Your Depression

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1
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. ^{[10]
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- 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.
2
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.^{[11]
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- 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.
3
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. ^{[12]
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- Not all temporary depression is attributed to SAD. Many people have depressive episodes that occur every few weeks, months, or years.
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.^{[13]
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Rebecca Ward, LMFT, SEP, PCC, MA
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Expert Interview. 29 May 2020.}

Part 4

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Seeking Treatment for Depression

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1
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.^{[14]
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- 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.
2
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.^{[15]
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HelpGuide
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Go to source} 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.
3
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.^{[16]
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National Health Service (UK)
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- 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.
4
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.^{[17]
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- 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.^{[18]
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5
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.^{[19]
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- 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.
6
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.^{[20]
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- 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.
7
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!^{[21]
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- 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.

Expert Q&A

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Question

Who gets anxiety, stress, or depression and how common are they?

Rebecca Ward, LMFT, SEP, PCC, MA
Licensed Therapist
Rebecca A. Ward, LMFT, SEP, PCC is the Founder of the Iris Institute, a San Francisco, California-based business focusing on using somatic expertise to teach individuals and groups the skills to deal with dilemmas using interventions, including her own Original Blueprint® method. Ms. Ward specializes in treating stress, anxiety, depression, and trauma. She is a Licensed Marriage and Family Therapist (LMFT), a Somatic Experiencing® Practitioner (SEP), and a Professional Certified Coach (PCC) accredited by the International Coach Federation (ICF). Rebecca holds an MA in Clinical Mental Health Counseling from Marymount University and an MA in Organizational Leadership from The George Washington University.

Rebecca Ward, LMFT, SEP, PCC, MA

Licensed Therapist

Expert Answer

Anyone can experience anxiety or depression. Most people think that if stress and anxiety start in the mind, then anxiety and stress is really about a cognitive issue. And that's not true. It's the nervous system. We're unconscious to what's happening in our bodies, but there's an autonomic nervous system there that has a threat bias and it communicates to your brain how it's supposed to feel and think about the situation. So if the nervous system has a perceived threat of something, it's going to tell the brain, get out of here or don't move or fight back. It could be your boss, an irrational thought, or any kind of stimulus triggering the response. Depression is a little different, but generally speaking, these issues can affect anybody.

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Question

My mom thinks it is just stress and I will get over it, but I really do believe it is depression. Should I go to a guidance counselor?

Marsha Durkin, RN
Registered Nurse
Marsha Durkin is a Registered Nurse based in Waukegan, Illinois. With over 15 years of professional experience, she works both as a nurse and a Laboratory Information Specialist for Insight Hospital and Medical Center. Marsha received her Associate's Degree in Nursing from Olney Central College in 1987.

Marsha Durkin, RN

Registered Nurse

Expert Answer

Yes. You should definitely seek out your school social worker or guidance counselor.

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What if your friends won't listen and neither will your parents?

Marsha Durkin, RN
Registered Nurse
Marsha Durkin is a Registered Nurse based in Waukegan, Illinois. With over 15 years of professional experience, she works both as a nurse and a Laboratory Information Specialist for Insight Hospital and Medical Center. Marsha received her Associate's Degree in Nursing from Olney Central College in 1987.

Marsha Durkin, RN

Registered Nurse

Expert Answer

Keep trying until you find someone who will listen to you, a teacher or social worker at school, or even your pastor if you attend church.

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Depression is not a trivial thing. It is a real illness that needs to be treated. Just because depression isn't necessarily physical does not mean that it is something that can be overcome through sheer willpower. It’s perfectly valid and normal to seek help and treatment.^{[22]
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If you want to deal with your depression anonymously, call a hotline. However, keep in mind that it is better to tell someone personally so you can get medical treatment and personalized help.^{[23]
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Be prepared to improve in "baby steps.” Don't expect to get better immediately after identifying your problem, but recognize small improvements and accomplishments along the way.^{[24]
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Warnings

If you suspect a friend is considering suicide, don't be afraid to talk to them about it directly.^{[25]
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If you are depressed, some people may try to dismiss your symptoms. If they do not listen or seem to understand, seek out friends that do understand or you may also look into joining a support group that you can attend that deals with depression. Some people are just not able to deal with other people's feelings. ^{[26]
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If you're considering suicide or serious self-harm, call or text the Suicide and Crisis Lifeline at 988. Someone is available to help you 24 hours per day every day of the year. Remember that suicide is very serious, so do not hesitate to seek out help for yourself or for someone else. ^{[27]
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