Why Do I Feel Depressed?

How can you tell if you’re depressed? Most of us experience low mood at some point, however, an estimated 5.7% of adults worldwide have been diagnosed with depression^[i]. It’s likely that far more go undiagnosed.

So just how do you know when to seek help for depression? How can you tell the difference between depression and a case of the blues? And what can you do to keep depression at bay when times get tough?

How Do I Know If I’m Depressed?

We all get a little down in the dumps from time to time. However, there’s a significant difference between what’s officially termed depressive disorder and a case of the morbs...

What does depression feel like?

Everyone feels depression slightly differently. However, most people report feeling overwhelmed, heavy or as if something is weighing down on them. Words often used by those with depression include:

Crushing
Suffocating
Emptiness
Apathy
Hopeless

In short, depression is far more than the everyday sadness you feel on an off day. Depression is also a long-term issue, causing you to feel sad for weeks, months or even years^[ii].

Common symptoms of depression

According to the NHS, depression is characterised as a ‘continuous low mood or sadness’^[iii]. You may feel hopeless, tearful and down on yourself. Additionally, those with depressive disorder frequently lose interest in things they usually enjoy, such as spending time with friends and family or on hobbies.

Some people diagnosed with depression report feelings of anxiety and doom. Others feel irritable and lose their temper more quickly than usual.

In serious cases, those with depressive disorder may feel suicidal or have thoughts of harming themselves. If this happens, it’s vital to seek immediate help from NHS’s 111 service, a helpline such as The Samaritans (116 123) or from a trusted friend or family member.

Unexpected depression symptoms

There are psychological and physical symptoms that you might not recognise as being linked to depression. These might include^[iv]:

Inability to make decisions
Changes in appetite/weight loss or gain
Stomach complaints, especially constipation
Aches and pain with no obvious cause
Reduced libido
Moving/speaking more slowly than usual
Sleep disturbances (inability to sleep well or sleeping too much)

Depression and Its Impact

We hear a lot about depression, but very few of us talk about its impact. Here are some things to consider:

Am I at a higher risk of depression?

Certain things, including lifestyle choices, can raise your chances of becoming depressed. You may be at higher risk if you misuse drugs or alcohol^[v]. Studies suggest that smokers may be more likely to develop depressive disorder too^[vi].

Of course, things that are out of your control, such as your genes, can make you prone to depression^[vii]. Then there are life events that can contribute - illnesses, job loss, relationship breakdown or the loss of a loved one, for example^[viii]. There’s also a significant link between loneliness and depression^[ix], particularly as we age^[x].

It has been shown too that traumatic brain injury is linked to the development of depression, with up to 50% of those suffering a TBI experiencing depressive episodes in the year following their injury^[xi].

The link between gut health and depression

There is an undeniable link between the health of your gut and your mental wellbeing. The gut-brain axis is a chemical and physical link between the two, with many studies proving that this link influences your likelihood of developing depression^[xii].

Research tells us that those with depressive disorder often have depleted supplies of specific gut bacteria^[xiii]^[xiv]. Further studies even show that fecal microbiota transplantation may improve the symptoms of depression^[xv].

How does depression affect your life?

Depression can affect almost every aspect of your life:

Relationships: mood swings, self-esteem issues and emotional withdrawal can make it hard to maintain relationships with your partner, family and friends. This can be especially true if loved ones lack understanding of this often misjudged issue
Work: employees with depression are more likely to experience job loss, absences and performance issues^[xvi]
Social life: when you’re depressed it can be difficult to find joy in everyday things, like coffee with friends. You may withdraw from social events and avoid contact with even your closest confidantes
Hygiene and self-care: the fatigue and sluggishness that comes with depression may impact your ability to do tasks like brushing your teeth, showering and doing housework

Living With Depression

There are many things you can do to make living with depression easier and improve your chances of recovery.

Getting diagnosed with depression

A diagnosis of depression begins with a visit to your GP. In addition to asking you about your symptoms, the doctor may carry out tests to rule out underlying causes. Additionally, they are likely to ask you to fill out a questionnaire related to your symptoms.

After diagnosis, you may be offered medication, talking therapies or a combination of both. You may also be advised on what to do in a crisis and to create a safety plan if you are experiencing thoughts of self-harm^[xvii].

Different types of depression

Depression can affect people in different ways and in a variety of situations:

Type of depression

Details

Treatment options

Seasonal affective disorder (SAD)

Characterised by depressive symptoms occurring during autumn/winter.

Thought to be linked to reduced exposure to sunlight.

· Antidepressant medications

· Cognitive behavioral therapy (CBT)

· Light therapy

Postnatal depression (PND)

Occurs after giving birth. Can affect partners as well as new mothers.

Unlike the ‘baby blues’, PND lasts for longer than two weeks and can develop later in the first year postpartum.

· CBT

· Local support groups

· Antidepressants

Antenatal depression

Common during pregnancy, affecting one in ten women^[xviii].

Often symptoms are specifically related to worries about pregnancy and birth.

· CBT and talking therapies

· Local support groups

· Antidepressants

Premenstrual dysphoric disorder (PMDD)

Characterised as a more extreme version of PMS.

In addition to feeling depressed, you may experience anxiety, headaches, joint pain and disturbed sleep.

· Oral contraceptives

· Antidepressants

· Painkillers

· Talking therapies

· Surgery

Bipolar disorder

Those with bipolar ordinarily experience periods of depression and mania or hypomania.

May result in risk-taking behaviour, delusions and paranoia.

· Mood stabilising medication

· CBT and talking therapies

Daily self-care for depression

As well as seeing your GP, there are things you can do to reduce symptoms of depression, shorten bouts of low mood and reduce your risk of developing depression. These include:

Organisation: routine is vital for those with low mood^[xix]. Calendars, daily reminders and following a regular schedule may assist
Exercise: exercise is a proven treatment for depression^[xx]. Walking, jogging, yoga and strength training are most effective^[xxi]
Mindfulness: mindfulness interventions like meditation, journaling and practicing gratitude can reduce symptoms of depression^[xxii]
Connecting with others: platonic friendships improve wellbeing^[xxiii]. Spending time with friends can also encourage conversation, helping you feel less alone
Eating well: healthy, whole food-based diets are linked to improved mental wellbeing^[xxiv]. Emerging studies connect depression to consumption of ultra-processed foods^[xxv]
Reducing alcohol: alcohol is a depressant and long periods of overindulgence reduce the number of neurotransmitters available to keep low mood in check^[xxvi]
Supplementation: certain vitamins and minerals support brain function and mood, so supplementation may help. A high-quality probiotic and vitamin supplement, like PrecisionBiotics’ Zenflore can support both gut health and mental wellbeing in a simple, one-a-day capsule

Summary

Depression can affect anyone, though some are more prone than others. This can be due to a variety of circumstances, including genetic disposition and lifestyle. While your GP can provide effective care through medication and talking therapies, there’s much you can do to reduce the effects of depression on your daily life.

Sources:

[i] https://www.who.int/news-room/fact-sheets/detail/depression

[ii] https://www.nhs.uk/mental-health/conditions/depression-in-adults/overview/

[iii] https://www.nhs.uk/mental-health/conditions/depression-in-adults/symptoms/

[iv] https://www.nhs.uk/mental-health/conditions/depression-in-adults/symptoms/

[v] https://www.ncbi.nlm.nih.gov/books/NBK70408/

[vi] https://ash.org.uk/media-centre/news/press-releases/new-report-finds-smoking-is-a-cause-of-depression-and-schizophrenia

[vii] https://pmc.ncbi.nlm.nih.gov/articles/PMC6065213/

[viii] https://www.nhs.uk/mental-health/conditions/depression-in-adults/causes/#:~:text=You%20may%20have%20a%20higher,mood%20swings%20and%20emotional%20problems.

[ix] https://pmc.ncbi.nlm.nih.gov/articles/PMC4225959/

[x] https://pmc.ncbi.nlm.nih.gov/articles/PMC3016701/

[xi] https://www.kcl.ac.uk/have-you-heard-of-traumatic-brain-injury-depression