National Depression Screening Day

Today, we take a moment to raise awareness about one of the most common mental health disorders in the world, depression.

Major depression is currently the third leading cause of health-related disability worldwide, and the World Health Organization (WHO) has projected it will be the top cause by 2030. No one is immune to experiencing feelings of depression or low mood, and despite how common it is in our communities, we very rarely discuss it. By learning to recognize early warning signs and actively encouraging open dialogue, we can be proactive while also decreasing stigma.

Below, we share some common symptoms of depression, provide links to commonly used screeners that are often used to help measure depressive symptoms, and highlight one of the many evidence-based ways that these symptoms can be effectively managed.

Possible Signs and Symptoms of Depression:

• Sleep disturbances (Insomnia or hypersomnia).
• Increased fatigue or loss of energy.
• Depressed mood (feeling sad, hopeless, or empty)
• Weight loss or severe increase/decrease in appetite.
• Behavioral changes, agitation, anxiety, or restlessness.
• Feelings of worthlessness.
• Withdrawal or isolation.
• Decreased interest or displeasure in daily activities.
• Recurrent thoughts of death or suicide.

Check-in with this commonly used depression screener.

Please note: This screener is not a diagnostic instrument and should be interpreted in conjunction with an evaluation by a qualified mental health professional for diagnosis. A positive score on this tool does not define an illness, it simply suggests that further evaluation is required.

Navigating depression:

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), major depression impacts nearly 10% of American adults and almost 15% of American youth. While depression is a common occurrence, it is also important to understand that depression is treatable. One effective way to navigate depression is through behavioral activation.

Behavioral activation involves identifying your cycle of depression and taking intentional, manageable steps to disrupt negative patterns through behavioral change. This approach can be done with a mental health provider as a standalone therapeutic intervention or in conjunction with another therapeutic intervention. Many of its strategies can also be used independently to help individuals navigate low mood or depression. Learn more about behavioral activation here.

Behavioral Activation in Practice

• Regularly monitor your daily activities and make note of the impact of those activities on your changes in mood. Based on personal values and goals, identify additional activities to add to your day. These may be based on previously enjoyed activities, or those that may create a sense of accomplishment or mastery.
• Set goals to engage (or re-engage) in rewarding, meaningful activities. S.M.A.R.T goal setting is an approach that has been found to help create concise, achievable objectives by ensuring they are Specific, Measurable, Achievable, Relevant, and Time-Bound. Begin this process by creating small, manageable tasks, and once consistency has been established, additional interests can be introduced.
• Ensure that scheduled activities are geared toward skill building, bringing pleasure, or fostering social connection. The key to behavioral activation is that action can prompt mood improvement over time, even when you don’t feel motivated.
• Don’t forget to acknowledge the ‘wins’ no matter how small. Regularly take moments of reflection to notice your progress and reinforce even the smallest positive changes.

Behavioral activation is one effective strategy for managing depression; however, there are many other evidence-based treatment strategies. Learn more about depression through SAMHSA or Mental Health America.

Most importantly, don’t struggle with the symptoms of depression alone. Seek support from a licensed professional, and if you or someone you know is experiencing emotional distress, call or text 988 or chat online at 988lifeline.org.