If you’ve been feeling depressed and it has lasted for more than a couple of weeks, you could have a mild case of depression. It’s important to note that your depressed feelings could just be general sadness over a bunch of things that are going on in your life. For example, if you’re experiencing grief over the loss of someone you care about or the loss of your job, you could be dealing with situational depression, which can resolve on its own after processing through all the steps of grief.
Depression can be a difficult thing to figure out on your own because our moods change from moment to moment and from day today. A depressive disorder is different than the sadness that everyone experiences from time to time. Many factors can contribute to a depressive disorder, so it’s difficult to assess it on your own. Symptoms of depression might last for a short while, and they might last for a long time. To compound things even further, a depressive disorder can fall into different categories.
Something else that makes the issue of depression even more confusing is that there are degrees of depression. If your depression happens to be fairly mild, it can be extremely difficult for a non-clinical professional to tell the difference between a minor depressive disorder that requires treatment and a temporary bout of sadness. This is an important distinction because sadness will subside on its own, but even a mild case of a major depressive disorder should be treated so that you can enjoy a happy, healthy life.
When sadness gets confusing, and you’re really not sure how to feel better, the one thing you can do for yourself is to schedule an appointment with a licensed therapist that can provide a mental health assessment and help you take the next steps toward feeling better.
The reality is that minor depression is still depression. The intensity of the symptoms of a major depressive disorder can be mild, moderate, severe, or profound. That’s what people are referring to when they say “mild depression” – mild symptoms of major depressive disorder. The intensity of the symptoms of major depression is rated based on how disabling they are and to what degree they interfere with someone’s daily functioning to work and manage their households.
While it seems like a contradiction, minor depression can and does often meet the DSM criteria for major depression. As explained above, the difference is that their symptoms are at the milder end of the scale of severity of symptoms. Some people mistakenly believe that mild depression isn’t a serious condition that requires treatment, and in most cases, that’s not fair or accurate.
Harvard Medical School identifies the following types of depression:
When learning more about minor or major depression, you may encounter the term persistent depressive disorder, which is also called dysthymia or PDD. The persistent depressive disorder differs from minor depression because of the length of time that it lasts, as opposed to the severity of the symptoms. A persistent depressive disorder is continuous and chronic, meaning the symptoms last for a long time (typically, over two years). The symptoms of persistent depressive disorder are much the same as for major depression. It’s just that they can last for years and can significantly interfere with your relationships and other areas of your life. A persistent depressive disorder isn’t usually as severe as major depression, although symptoms commonly fall into the mild, moderate, or severe range. The intensity of the symptoms can change over time. Generally, someone with persistent depressive disorder won’t have a lack of symptoms for up to two months. To complicate things further, a person can have episodes of major depression before or during the time they have a persistent depressive disorder, which may be referred to as a double depression.
People that have the persistent depressive disorder can generally tolerate their symptoms and go on with daily activities, but they don’t get much enjoyment from them.
There are a lot of common misconceptions about minor or mild depression (which falls into the category of major depression). Because of having a lower intensity of symptoms, mild depression can be difficult to diagnose. Many of the symptoms feel very similar to regular emotional responses. While the intensity of the symptoms is usually mild, it can change and become more severe.
Here are some of the signs and symptoms of minor depression. Note that many of them are similar to the symptoms of major depression.
People with mild depression may experience changes in their normal behavior. Their sleeping and eating patterns may change. Their appetites may noticeably increase or decrease. People with mild depression also may be more inclined to use products like cigarettes, drugs, alcohol, or mood enhancers to try to reduce their symptoms by self-medicating.
The symptoms of minor depression can change over time. An individual may also experience times where they feel gloomy and can’t sleep. Besides, their current symptoms may get worse. What was occasional worry can turn into chronic negative thought patterns. Their frustration may increase, and it may have an effect on their relationships.
Mild depression can also quickly worsen and become severe depression. This intensity of symptoms will most certainly be noticed by those around the person with depression. People with major depression will have difficulty performing their normal daily activities, and they may even experience such severe symptoms as delusions, hallucinations, and suicidal ideations.
When mild depression evolves into moderate or severe depression, the individual needs to see a licensed professional and begin an appropriate course of treatment. It’s also not a bad idea to check in with your primary care physician and get a checkup.
If you’ve been diagnosed with mild depression, you have many options for things you can do to try to improve your symptoms, starting with a few simple lifestyle changes.
Begin by making a mental review of a typical day in your life. Consider your eating and sleeping patterns and your work schedule. Do you feel like you have a good work-life balance? If not, you’ve just found the first place to make a change in your life. To help out with your work-life balance, what things can you do to help you save time? Can you get some downtime by taking public transportation, grabbing rideshare, or join a carpool?
What hobbies or activities do you enjoy that you may have put on the back burner? Try adding one new thing that you enjoy into your schedule, and it may pick up your mood and lessen your stress.
Do you spend the bulk of your time in front of the television or on social media? While it’s important to spend some amount of time in rest and relaxation, it shouldn’t be taking away from other important things in your life.
Have you thought about making your meals for the week on the weekend and freezing them ahead of time? This is a great way to load up your diet with healthy proteins, fruits, and vegetables. Don’t forget about some healthy snacks.
Can you work a few 15-minute sessions of exercise into your schedule each day? Research shows that even a few 15-minute sessions of physical exercise can significantly decrease symptoms of depression.
Besides, relaxing activities can be helpful for people living with mild depression. There are lots of options to try, so if one of them isn’t your cup of tea, move on to another. Some things you can try are yoga, tai chi, meditation, mindfulness, or working on an adult coloring book.
Life can get super busy—so much so that we stop making time for our friends. Schedule time to visit with a friend. You don’t have to do anything special necessarily. Just get together, and you’ll be talking and laughing before you know it.
If you decide to see a licensed counselor for your symptoms of mild depression, you might be able to get started on a regime of cognitive behavior therapy, which is a kind of talk therapy. With online therapy platforms like BetterHelp, you can have your sessions online in the convenience of your own home.
Your therapist will not tell you what you need to change to get rid of your symptoms of mild depression. What they will do is listen to how you’re feeling and help you to explore ways that will help your symptoms subside. Cognitive behavior therapy usually begins to work after a few sessions, and it only requires a short-term commitment. You’ll probably find that you enjoy your sessions. Your therapist will be monitoring your condition and let you know when you can manage on your own. Remember, help is always available.
Frequently Asked Questions (FAQs)
The generally recognized levels of depression are: mild, moderate, severe, and panic.
There are more than four types of depression. The most common are:
If you are experiencing any of the signs or symptoms of depression such as loss of interest, lack of energy, of feelings of worthlessness seek medical advice and get your signs and symptoms of depression medically reviewed. It is very important to take care of your mental health, and help is available.
There are different depression types. The signs and symptoms of moderate depression are characterized by feeling down or irritable most days and may lose interest in things that they once loved.
Whereas people with mild depression may be able to function normally, those with moderate depression may be so affected that they begin to struggle with daily tasks and may feel unmotivated. This may lead to problems in their social and work lives.
Minor depression is mostly manageable and generally won’t affect your quality of life. While you may have an occasional depressed mood, you won’t lose interest in activities. It is still important to monitor and manage your symptoms to protect your mental health so that you don’t develop a more serious mental illness. Keep in touch with your primary care physician or therapist and follow their medical advice.
Major depression, on the other hand, is a much more severe depression. Major depression is a severe mental illness that can significantly impact your quality of life and may make you lose interest in activities and the things you once loved. It can cause you to alienate yourself from friends and family and can cause you to miss work and social events.
This is more common if you have a family history of depression, a history of substance abuse, or other mental illness. Major depression is also known as clinical depression and much like persistent depressive disorder (dysthymia) it is severe depression. If left untreated, these types of depression can lead to substance abuse and worse.
If you feel helpless or are experiencing suicidal thoughts, reach out to the national suicide prevention lifeline at 800-273-8255.
If you are dealing with substance abuse, or find yourself tempted to substance abuse the SAMHSA national center is available to help. Contact them at 1-800-662-4357.
The amygdala, thalamus, and hippocampus are the areas most affected by depression. Depression is a serious mental illness that can damage your physical and mental health. Studies from the national institute of mental health have shown that severe types of depression can shrink your brain and prevent new brain cells from forming properly.
Depression can also cause your brain to release a large amount of cortisol into the amygdala which causes it to grow larger. This causes mood swings, more severe emotional reactions, sleep disturbances and more. If you have not been diagnosed with a mental health condition or mental illness, but you’re experiencing symptoms, speak to a health care professional.
Your symptoms will be medically reviewed and the health care professional will be able to tell you if you have mild or moderate depression or a more serious mental illness. They will then be able to provide you with treatment options and can help you manage your condition.
Yes. When the amygdala is affected by depression, it can begin to affect the way a person reacts to emotions. They can start experiencing out of character mood swings, paranoia, and in some cases rage. When a mental health condition or mental illness is left untreated, it is given free rein to change your brain and make you act differently. This is why it is common for friends or family members to notice mental illness in their loved ones before the patient does.
According to the national center of mental illness, in medically reviewed studies, mental health conditions and mental illness such as depression causes areas of the brain to shrink. These areas, such as the prefrontal cortex and hippocampus, then experience shrinkage in their synapses as well. The links between the synapses begin to stop functioning and new links stop forming.
This causes a worsening in anxiety and depression, and can exacerbate other mental health conditions, mental illness, and physical conditions as well. In addition, damage to the prefrontal cortex can lead to a decline judgement and can lead people to make poor decisions such as substance abuse.
If left untreated, any mental health condition or mental illness can cause severe damage to your mind and body. Per the American Psychiatric Association and the National Center for mental illness, depression is one of the most common mental health conditions or mental illness in the world.
Untreated, depression will eventually lead to neurodegeneration, possible dementia, memory loss and mood swings, and a decline in the quality of life.
If you are experiencing symptoms of depression it is important to have your symptoms medically reviewed by a health care provider. They will provide treatment options for you and will help you manage your mental health condition and mental illness.
You may feel alienated from friends and family, feel a loss of interest or self-worth, or may be tempted to try things you normally wouldn’t, such as drug abuse, for relief.
A depressive episode is a period of depression that lasts for at least two weeks. Depression is a common mental illness, and it is a mental health condition that most people will experience to some degree throughout their lives.
This period of depression will be characterized by a low mood, lack of energy, poor sleep quality, and a lack of motivation. If you have never experienced a depressive episode before, or if your treatment plan is no longer working, it is important to speak to a doctor and have your symptoms and history medically reviewed.
There are many things that can cause a mental illness like depression. The risk factors vary from person to person. For some, mental health conditions and mental illness are genetic and run in their family. For others it could be caused by the loss of a loved one, or a severely upsetting event.
In some cases, medications can cause depression, as can chronic severe health conditions. Doctors don’t know for sure all of the things that cause mental illness or mental health conditions such as depression. There is no one single cause of depression.
Women experience higher rates of depression than men do, and people in their 40s-50s are at a higher risk for major depression.
There are many ways to naturally raise your serotonin levels including regular exercise, ensuring you get enough sunlight, adequate sleep, massage, and meditation.
The majority of supplements on the market have shown no definitive evidence that they provide any benefit for mental illness. In addition, you should always speak to your doctor before taking any new medications or supplements to make sure that they don’t interact negatively with your current medications.
The one vitamin that has shown some promise is Vitamin D. Studies have shown that the majority of people with depression are vitamin D deficient. Some people have reported a lessening in the severity of their symptoms when taking vitamin D regularly.
In many cases yes. SSRIs are frequently prescribed to help people with symptoms of depression.