We know that talking about mental health is essential. However, we often speak about depression or anxiety without understanding what these terms truly mean. Feeling sad is not the same as suffering from depression. And being nervous about something doesn’t mean you have anxiety.
Moreover, it’s important to acknowledge that it’s okay to feel down at times. We need to destigmatize sadness and recognize that life isn’t as picture-perfect as social media often portrays. No one is constantly happy; everyone experiences hardship, and acknowledging this is vital.
Understanding Depression
According to the World Health Organization (WHO), depressive disorder (also known as depression) is a common mental disorder. It involves a depressed mood or loss of pleasure or interest in activities for long periods of time.
Depression is different from regular mood changes and feelings about everyday life. It can affect all aspects of life, including relationships with family, friends, and community. It can result from or lead to problems at school and work.
Depression can happen to anyone. People who have lived through abuse, severe losses, or other stressful events are more likely to develop depression. Also, women are more likely to have depression than men. An estimated 3.8% of the population experience depression, including 5% of adults (4% among men and 6% among women), and 5.7% of adults older than 60 years.
280 million people in the world have depression. Worldwide, more than 10% of pregnant women and women who have just given birth experience depression. More than 700,000 people die due to suicide every year. Suicide is the fourth leading cause of death in 15–29-year-olds.
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Depression Symptoms to Look Out For
Sadness is only one part of depression. Other common symptoms include:
- Anxiety or irritability.
- Feelings of hopelessness, worthlessness, or helplessness.
- Loss of interest or pleasure in hobbies and activities.
- Fatigue, lack of energy, or feeling slowed down.
- Difficulty concentrating, remembering, or making decisions.
- Changes in sleep or appetite.
- Physical aches or pains that do not have a clear physical cause.
- Thoughts of death or suicide or suicide attempts.
These symptoms can make it hard to think, work, sleep, study, eat, and enjoy life. Talk to a healthcare provider if you experience symptoms most of the day, nearly every day, for at least 2 weeks. Depression does not look the same for everyone; some women may experience many symptoms, and others may experience only a few.
Certain Types of Depression Are Unique to Women
Certain types of depression occur at specific stages of a woman’s life. Pregnancy, the postpartum period, the menstrual cycle, and perimenopause are associated with physical and hormonal changes that can bring on a depressive episode in some women.
- Premenstrual dysphoric disorder is a more intense form of premenstrual syndrome, or PMS, that occurs in the weeks before menstruation. The disorder causes severe symptoms, such as depressed mood, anger or irritability, suicidal thoughts, appetite changes, bloating, breast tenderness, and joint or muscle pain.
- Perinatal depression occurs during pregnancy or after childbirth. It is more than the “baby blues” many new moms experience after giving birth. Women with perinatal depression feel extreme sadness, anxiety, and fatigue that may make it difficult to carry out daily tasks, including caring for themselves or others. Learn more about perinatal depression.
- Perimenopausal depression affects some women during the transition to menopause. Whereas abnormal periods, problems sleeping, mood swings, and hot flashes are common during the menopause transition, more extreme feelings of irritability, anxiety, sadness, or loss of enjoyment may be signs of depression.
What You May Be Experiencing
Everyone feels sad sometimes. You may feel sad for different reasons. You may have experienced major life changes or disappointing events. Sadness may cause you to react in different ways. You might cry, listen to sad music, or spend more time alone.
Being sad is a normal reaction in difficult times. But usually, the sadness goes away. When a sad mood lasts for 2 weeks or more and interferes with normal, everyday functioning, you may be depressed.
If you are experiencing several depression symptoms nearly every day for 2 weeks or more and they interfere with day-to-day activities or cause significant distress, talk to your healthcare provider.
This information is not intended to provide a medical diagnosis or suggested treatments for clinical depression and cannot take the place of seeing a mental health professional. Remember you can always ask for help. You’re not alone.
What Can I Do About Sadness?
Acknowledge what’s happening.
- It’s OK to not feel OK. If you are feeling sad, know that you are not alone.
- Take care of yourself.
- Eat well, exercise, and rest. Take time for yourself. Acknowledge your successes. You are doing the best you can.
- Be mindful of how you’re feeling.
- While doing an activity you enjoy, focus on the here-and-now. Notice how each part of an activity gives you satisfaction, hope, joy, or stress reduction. This can be as simple as staying present while you are making dinner and enjoying each step in that process.
- Maintain connections with others.
- Reach out to people you want to connect with, like your friends, family, neighbors, and co-workers.
- Get help from a professional, especially if your sadness does not go away.
- If you think you may be depressed, the first step to seeking treatment is to talk to a healthcare provider. This is especially important if your symptoms are getting worse or affecting your daily activities. Depression is not your fault. Getting support helps you and your loved ones.
- Make an appointment with a counselor.
- If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.