AM I DEPRESSED? TAKE THIS DEPRESSION SCREENING QUIZ

Defining Depression

Depression is a prevalent mental health condition that affects millions worldwide. Its pervasiveness makes it a critical concern in society. According to the World Health Organization (WHO), over 264 million people of all ages suffer from depression globally. In the United States alone, approximately 17.3 million adults have experienced at least one major depressive episode, accounting for around 7.1% of the adult population. Depression doesn’t discriminate; it can impact individuals regardless of age, gender, ethnicity, or socioeconomic status. Moreover, it often coexists with other mental health conditions or chronic illnesses, intensifying its effects on an individual’s overall well-being. Understanding the widespread nature of depression highlights the importance of accessible and effective mental health care. Through therapy, individuals struggling with depression can find support, guidance, and tools to manage symptoms, enhance coping strategies, and work towards a more fulfilling life. Addressing the prevalence of depression is a crucial step in advocating for increased awareness, reducing stigma, and providing comprehensive mental health support to those in need.

Depression, often misunderstood as mere sadness, is a complex mental health condition that impacts millions worldwide. It goes beyond occasional feelings of unhappiness and can significantly impair daily life. Understanding its depth and recognizing the signs is crucial for seeking appropriate support and treatment.

What is Depression?

Depression is a mood disorder characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities once enjoyed. It affects emotions, thoughts, behaviors, and physical well-being, leading to a range of symptoms that vary in severity and duration.

DSM-V Criteria for Depression

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V), outlines specific criteria used by mental health professionals to diagnose depression, they include feeling a set pattern of the following symptoms for most of the day nearly everyday for two weeks.  To qualify for a diagnosis, these symptoms must cause substantial distress and/or difficulties in functioning from day to day.

The primary diagnostic criteria is the presence of a depressed mood (feeling of persistent sadness, emptiness, and/or irritability most of the 2 weeks) or Loss of Interest or Pleasure in things we once enjoyed.

Secondarily, due to these primary disturbances, we begin to lose energy and our routine shifts.  Some of the changes include:

Appetite or Weight Changes: Significant weight loss or gain, changes in appetite.
Sleep Disturbances: Too much or too little, early morning waking is often associated with depression.
Motor Changes: Restlessness or slowed movements.
Fatigue or Loss of Energy: Persistent lack of energy or fatigue.
Feelings of Worthlessness or Guilt: Excessive or inappropriate feelings of guilt.
Difficulty Concentrating: Inability to focus or make decisions.
Suicidal Thoughts: Recurrent thoughts of death or suicide even if we aren’t plotting out exactly what that means or how we would do it.

To aid in identifying potential symptoms, we offer a depression screening inventory designed to provide insights into your emotional well-being. This assessment can be a valuable starting point in understanding your experiences and seeking appropriate help.

Am I Depressed? Depression Screening Inventory

Our depression screening inventory is a confidential self-assessment tool that evaluates your current emotional state based on commonly experienced symptoms of depression. It’s an opportunity to gain clarity about your feelings and behaviors, paving the way for informed conversations with mental health professionals. Please respond to the following 9 questions and you will receive personalized feedback about the likelihood that you are depressed and next steps to follow in accordance to your rating.

Living with depression can be incredibly challenging, but it’s important to remember that there we can manage it and carry on with fulfilling lives and relationships. The tricky part of depression is that the treatment requires one to do the exact opposite of what we feel like doing.  For this reason, the self-care internal compass is misleading and it makes the “right thing” to do to reduce depression feel like the wrong thing or the task that is too difficult to do.  For this reason, seeking professional help is often the first step toward healing. 

There are three main forms of help for Depression: Therapy, Lifestyle Change, and Medication.

Talk Therapy to Treat Depression

Cognitive Behavioral Therapy is the first line treatment for depression with the core tenants of: shifting the internal dialogue to overcome the common cognitive traps that people get stuck in during depression, and behavioral activation, going against the grain and getting out there and doing anything other than withdrawing and sinking into the couch.  Generally, research suggests that the average length of therapy to fully treat depression is 24 sessions with the greatest amount of change happening in the last 8.  

Once a person has a basic cognitive behavioral skillset, if depression seems to ensue, it may be helpful to try a different avenue of support such as Dialectical Behavior Therapy (DBT) or emotion-focused interpersonal therapy. These approaches focus on identifying negative thought patterns, building coping skills, and improving communication and relationships.  

Mindfulness and relaxation techniques, such as meditation, deep breathing exercises, or progressive muscle relaxation, can help manage stress and alleviate depressive symptoms. These practices promote self-awareness and reduce the impact of negative thoughts.

Regardless of the style of therapy, the goal is lifestyle change, healthier habits for the mind, body, and our connectedness.

Lifestyle Changes to Help Alleviate Depression

Lifestyle changes significantly impact mental health. I think of this as “grandma advice”, the basic things that our grandmothers harp on us about.  Eating well, exercising moderately, resting well, getting fresh air, having hobbies, engaging in a community of some form.  Regular exercise, even if it’s just a short walk or yoga session, releases endorphins and boosts mood. A balanced diet with plenty of fruits, vegetables, and omega-3 fatty acids can support overall well-being. Adequate sleep is crucial; maintaining a consistent sleep schedule can improve mood and energy levels.

Medications for Depression

Medication can be helpful in managing depression when the effort it takes to initiate lifestyle change is simply too much or our emotions are out of control even with therapy and lifestyle change ongoing.   

Antidepressants are categorized into several classes, each working on different neurotransmitters in the brain to alleviate symptoms of depression. Here are the main classes:

1. Selective Serotonin Reuptake Inhibitors (SSRIs): SSRIs, such as fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro), are commonly prescribed. They primarily target serotonin levels in the brain, enhancing mood by increasing the availability of serotonin, a neurotransmitter associated with feelings of well-being.

2. Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs): SNRIs, including venlafaxine (Effexor) and duloxetine (Cymbalta), work on both serotonin and norepinephrine levels. By inhibiting the reuptake of these neurotransmitters, SNRIs help regulate mood and alleviate depressive symptoms.

3. Tricyclic Antidepressants (TCAs): TCAs, such as amitriptyline and nortriptyline, are older antidepressants. They also affect serotonin and norepinephrine levels but tend to have more side effects compared to newer classes. Due to this, they are less commonly prescribed as a first-line treatment but may be considered when other medications aren’t effective.

4. Monoamine Oxidase Inhibitors (MAOIs): MAOIs, like phenelzine and tranylcypromine, are another older class of antidepressants. They work by inhibiting the enzyme monoamine oxidase, which breaks down neurotransmitters like serotonin, norepinephrine, and dopamine. MAOIs are effective but have dietary restrictions and can interact with other medications, so they are typically prescribed when other options have failed.

5. Atypical Antidepressants:  This class includes medications that don’t fit neatly into the other categories. Bupropion (Wellbutrin), for instance, works on norepinephrine and dopamine and is often used to treat depression with atypical features or as an adjunct to other antidepressants.

Each class of antidepressants has its own set of benefits, side effects, and considerations. The choice of medication depends on various factors, including the individual’s symptoms, medical history, and potential drug interactions. It’s crucial to consult with a healthcare provider to determine the most suitable antidepressant based on specific needs and considerations.

SSRIs (selective serotonin reuptake inhibitors) are in the entry level of these medications.  They are moderately effective at resolving depression in a series of weeks.  SNRIs (selective norepinephrine reuptake inhibitors) are the second level of antidepressant that allow serotonin and norepinephrine to remain in the brain for longer to be absorbed and utilized more effectively.  These two styles of antidepressants are the most commonly prescribed antidepressants.  Many people discuss their depression with their primary family doctor and attain an antidepressant from this professional.  If you are considering an antidepressant, it may be worthwhile to work with a psychiatrist who has additional training and supervised practice in treating mental health conditions. In addition, there are currently genetic tests available that can give a profile of the medications that you are most inclined to respond well to.  

Recovering from Depression

As we recover from the bout of depression, setting realistic goals and boundaries is essential. Breaking tasks into smaller, manageable steps can prevent feelings of overwhelm. Learning to say no and prioritizing self-care allows individuals to conserve energy and focus on what truly matters. Really, not expecting too much from self even when we get more energy and begin feeling better.  

It’s crucial to monitor progress and setbacks. Keeping a journal to track mood changes, triggers, and treatment effectiveness can provide valuable insights. Adjustments to treatment plans may be necessary and should be discussed openly with healthcare professionals.

Finally, cultivating self-compassion and patience is key. Recovery from depression is not linear, and setbacks are a natural part of the journey. Being kind to oneself during difficult times and acknowledging progress, no matter how small, fosters resilience and perseverance.

Remember, seeking professional guidance and support is crucial in navigating depression. With a combination of therapy, medication, lifestyle adjustments, and a supportive network, individuals can effectively manage their symptoms and work towards a fulfilling life.