When you think about recognizing depression, you might think it’s all about paying attention to your emotions. However, for some people, it’s hard to label feelings, or they can come on so gradually you don’t even notice. If you feel “off,” sluggish, unmotivated, or irritable, you might actually be suffering from clinical depression. Here are some ways to recognize the signs of depression, beyond just your standard “sadness.”
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Notice Dark Thoughts and Harsh Reactions
Even if you don’t technically feel sad, you might notice that your thoughts have gotten darker. You might have a lower opinion of yourself or the world, or express bitterness or annoyance with everyone around you. If you notice yourself snapping at others, yelling, breaking things, or punching walls, it’s time to get help. If you’re not sure who to reach out to, consider contacting your local anxiety and depression treatment center about treatment options.
If you have suicidal thoughts or ideation, or thoughts of hurting others, it’s critical to get professional support immediately. You can call 988 to reach the SAMHSA Suicide & Crisis Hotline, or just call 911 or go to the emergency room. While you might not realize how bad you feel, these kinds of violent thoughts can quickly manifest as real actions. To keep yourself and the people around you safe, reach out for help before things start to get worse.
Check Your Calendar
One sneaky sign that your mental health needs urgent attention is that you’ve lost interest in your regular activities. While you might not have perceived a noticeable shift, your calendar can sometimes sense the difference. Take a look at your schedule now, compared to the last time you felt really good. Do you notice fewer brightly colored blocks of fun social activities, and more empty white space? How are you spending your time now as compared to this time last year?
Have you stopped attending events you enjoy? Missed a lot more days of work than usual? If so, these could be signs that something is really off with your mental health. Another one to look for is a lot of doctors appointments: Depressed, anxious people can become preoccupied with their health. If your schedule looks really off compared to the last time you felt really happy, it might be time to get a therapy appointment on the calendar.
Check in with Your Body
If you’re going to the doctor a lot, it might not just be because you’re worried or anxious. You might be suffering from very real symptoms that relate to changes in your brain chemistry. Depression has been shown to influence neurotransmitters and change the way the brain experiences pain. You might begin to experience pain more intensely, and find that normal aches and injuries hurt a whole lot more.
If you’re experiencing a lot of muscle and joint pain, that could be a sign that depression is causing significant stress in your body. If you have a lot of migraines or stomach aches, those could also be signs that you need some help with your mental health. Even everyday things like muscle stiffness and joint pain could be symptoms of depression in the body. If you’ve ruled out more serious underlying causes, getting treatment for depression could help symptoms improve.
Review Your Message History
This one is more subtle, but reviewing your conversations can tell you a lot about how your mental health is progressing. Are you complaining a lot to your friends and family about things that wouldn’t normally bother you? Ignoring texts or calls from people you love and usually enjoy hearing from? Have you stopped reaching out completely, because you feel like a burden or like no one’s interested in what you have to say?
Any of these things can be a sign that your mood is getting lower or that you’re withdrawing from your network and support systems. If you are noticing big changes in your communication patterns, use that phone to reach out and connect with mental health resources. If calling a person in real-time feels too overwhelming, you can use chat, email, or an online scheduling tool. Or, text a loved one you are willing to talk to, and ask them to make an appointment for you.
Look Around Your House
Sometimes, you can find signs of worsening depression in your kitchen, bathroom, or laundry room. If you’re naturally disorganized, it’s OK to have a messy house, but a lot of extra clutter could be a symptom of worsening depression. Likewise, if you’re usually a little scattered, but the house is suddenly sparkling clean, you may be using obsessive cleanliness as a coping mechanism. What you’re looking for is any major change from your normal baseline.
Take a look in your fridge and cabinets, too: Are you eating a lot more or less than usual? Or, are you eating a lot more junk food and a lot fewer fruits and vegetables than usual? Some people can’t make themselves eat when they’re depressed, while others can’t seem to stop binging. Again, focus not on exactly what you’re doing, but on significant changes from what you consider normal. If things look drastically different, it’s time to reach out for support.
Not In Your Feels
Depression can be subtle and hard to spot, especially in people who are less in touch with your feelings. However, just because you can’t always identify or name your emotions doesn’t mean they can’t influence your life. Pay close attention to the wide range of signs and symptoms of depression, and don’t be ashamed to ask for help. Just because you don’t feel “sad” doesn’t mean you aren’t worthy of more happiness and a better quality of life.
