Are you depressed or just sad? Things to know before using heavy mental health terms and self-diagnosis

“To be

depressed

is not to be weak; it is to be strong for too long.” This phrase exemplifies the battle that most people go through when it comes to differentiating between

sadness

and depression. In recent times, it has almost become common and casual for most people to label their feelings with terms such as

depression

and

anxiety

. But on the other hand, it is advisable to distinguish between slight sadness and real clinical depression; self-diagnosing can be fatal and diminishes the seriousness of what is really an illness.

Difference between sadness and depression

According to Dr. Arvind Otta, senior psychologist and mental health activist, “Sadness is an instinctive emotional response to specific situations like loss or disappointment, whereas depression, as described, has far more complex characteristics. It is a relatively more consistent state. Sadness is usually recognized by its external and sometimes internal trigger and gets weaker after a while. It does not hinder the everyday activities, and people can still find times of joy and cope with this emotion. In contrast, depression is more constant and usually persists for weeks or even months without any relief.”

Sadness is one of those feelings that every human experiences whenever life throws some challenges our way. It may be because of failure at work, a breakup, or the loss of a loved one. Sadness usually lasts for a short time and subsides with time or help from loved ones. So, while sorrow comes and goes, sometimes accompanied by happiness or satisfaction, sadness hangs as a constant drag and usually seems impossible to contend with. A person suffering from depression, more often than not, has negative thoughts concerning themselves and their future. It makes one internalize hopelessness and withdraw from social interaction.

Dr. Gorav Gupta, Senior Psychiatrist, CEO, Tulasi Healthcare New Delhi, explains, “Depression is another psychiatric disorder involving one’s mood, thoughts, and behavior. Depression lasts longer than two weeks and can interfere with an individual’s day-to-day functions. In cases of depression, an individual feels hopeless, undergoes changes in his or her appetite or sleep pattern, loses interest in activities enjoyed earlier, and even in the extreme cases, has ideas of harming or killing himself or herself.”
The point prevalence of unipolar depressive episodes is 1.9% for men and 3.2% for women, according to the Global Burden of Disease report. The one-year prevalence is projected to be lower for males and higher for women. According to the NCBI study, depression is more prevalent in people who are low-income, grieving, unemployed, have little education, live in a nuclear family, or are living alon

Symptoms you should watch out for

According to Dr. Sameer Malhotra, Senior Director and Head, Mental Health and Behavioral Sciences, Max Super Speciality Hospital, Saket, “Clinical depression is diagnosed if there are at least 2 of the core symptoms of depression for about 2 or more weeks alongside other symptoms of depression. Core symptoms of depression include persistent sadness of mood, lack of interest in pleasurable activities, and easily getting fatigued or tired.

Clinical depression

also includes other symptoms like negative view of self (ideas of worthlessness/feeling useless), negative view of environment (ideas of helplessness), and negative view of future (ideas of hopelessness), ideas of guilt, ideas of sin, disturbed sleep and appetite, weight changes, disturbed sexual drive, at times suicidal thoughts, feeling burdened even with trivial things, and at times experiencing unexplained body aches and pains.”
Symptomatic manifestations of depression include a very profound sense of hopelessness, fatigue, and even loss of interest in activities a person used to love doing. This can result in a serious disability in one’s daily functioning.

What causes depression?

Genetic factors (family history) and contextual factors (stressful environment), some underlying physical conditions, life and relationship stresses, substance or alcohol misuse, a disturbed unhealthy lifestyle, and certain personality predispositions can all contribute to it.
If such symptoms as listed above persist for 2 weeks or more, or in case of experiencing significant sleep/appetite/weight changes or experiencing suicidal thoughts, one should seek quick professional help.
Cognitive frameworks serve as one of the key components. Most people struggling with depression get caught somewhere within negative thought cycles about their failures. This distortion can render an endless abyss of depressive state. Another thing is that in assessing self, societal stigma around mental health creates more complications. Many people feel embarrassed or reluctant to use the term “depression” in their experiences due to fear of judgment or misunderstanding.

Why should one not self-diagnose mental health issues?

It is very dangerous to self-diagnose mental health conditions. They often misinterpret the symptoms and delay calling the doctors for help. For example, depression and anxiety are clinical diagnoses made at the hands of a mental health professional using all the symptoms of the individual and the suitable treatment.
Therefore, efforts are required to inform people about the very careful approach of these terms. Self-diagnosis is commonly misleading and can also be harmful. If sadness continues or gets worse, then it is very important for one to get professional help. A mental health practitioner will provide an accurate diagnosis of what one might be suffering from as well as effective treatment options that best suit the individual. The difference between sadness and depression not only helps one in recognizing the emotional state that he or she is in, but also in taking steps toward healing as well as support.

What to do if you feel sad or down

Dr. Geeta Shroff, co-founder, Lighthouse Counselling Center, mentions 4 steps to feel at ease and prevent yourself from spiraling down into sadness
1. Reflect on the cause: What’s causing your sadness? Is it because of a particular event or situation?
2. Talk to people: Talk to friends and family about what you are feeling. Sometimes talking about something will make everything better.
3. Self-care practice: For example, taking time to exercise or meditate. Engage your mind in one of your favourite hobbies.
4. Track the feelings: If you get sad for weeks, interfere in your daily life functions, or add other symptoms with it like weakness, hopelessness, or harmful thoughts of death, seek consultation from a psychologist.