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Are you feeling sad — or are you depressed?
Here’s how to tell the difference between the two, and what you can do to start feeling better.
On any given day, you feel a range of emotions. It’s normal for your mood to fluctuate and for you to have periods of sadness. You may feel down for several days in a row and have feelings of anxiousness and hopelessness. But if these feelings persist for a few weeks at a time, you may begin to wonder if you are experiencing depression.
While feelings of sadness are common throughout life, depression is a mental health disorder that often requires treatment from a professional. The good news is that there are ways to improve your mood during periods of sadness. And there are effective treatment options for depression.
Here’s you can tell the difference between sadness and depression — and know when to seek medical help.
An in-home health visit is a good time to discuss your emotional well-being with a licensed clinician — plus, it’s part of your plan! Call 877-302-3672 877-302-3672 to schedule or book online.
What is sadness?
Sadness is an emotional state that comes and goes throughout your life. It is typically caused by an upsetting event. “It’s a natural and temporary emotion, allowing us to process and cope with challenging situations,” says Ellen Vallejo Smith, a licensed professional counselor.
For instance, you may feel sad if a relationship ends, a loved one passes away, or you get fired from your job. These situations cause you to be unhappy and may also make you feel angry. However, you should feel less sad in time — and be able to focus on moving forward with your life.
What is depression?
Depression is not an emotional state. It is a mood disorder that causes a decrease in your quality of life. Depression often sticks around.
If you have depression, you may experience some of the following symptoms:
- Irritability
- Loss of interest in hobbies
- Lack of energy
- Difficulty sleeping
- Changes in appetite or unplanned changes in weight
- Physical aches or pains
- Thoughts of suicide
Depression does not look the same for everyone. “People with depression may present differently based on their unique experiences and coping strategies,” says Smith. “Some may withdraw from social interactions, struggle to concentrate, experience changes in appetite or sleep patterns, and have low self-esteem. Others may show irritability and anger as a way to cope with their emotional pain.”
Is it sadness or depression?
The hallmark difference between sadness and depression is that depression lasts for a longer period of time and interferes with your quality of life. To be diagnosed with depression, your symptoms must be present for over two weeks.
If you are unsure if you are experiencing sadness or depression, Smith recommends the Patient Health Questionnaire known as PHQ-9. The questionnaire is a good first step to decide if you need additional help from a mental health provider, she notes.
The questionnaire asks the following questions:
- Have you been experiencing little interest or pleasure in doing things?
- Have you been feeling down, depressed, or hopeless?
- Have you been feeling tired or having little energy?
- Have you had trouble falling asleep or staying asleep, or been sleeping too much?
- Have you experienced a poor appetite or overeating?
- Have you been feeling bad about yourself or that you are a failure or have let yourself or your family down?
- Have you had trouble concentrating on things, such as reading the newspaper or watching television?
- Have you been moving or speaking slowly? Or have you been fidgety or restless?
- Have you had thoughts that you would be better off dead or of hurting yourself in some way?
You don’t need to have every one of these issues for it to be depression. But if you report that you have been experiencing some or many of them on most days for more than two weeks, it’s best to reach out to a mental health provider.
Clinicians who perform in-home health assessments may also ask you these questions during your visit. If you’re at risk for depression, they will connect you with additional resources so you can get the help you need. To schedule a no-cost visit, call 877-302-3672 or schedule online.
Treatment for depression
Treatment can help relieve symptoms of depression. This may include therapy, medication, or both.
Therapy
There are various forms of therapy that can be beneficial for depression, explains Smith. These include:
- Cognitive behavioral therapy (CBT)
- Mindfulness-based cognitive therapy (MBCT)
- Acceptance and commitment therapy (ACT)
Going to therapy is nothing to be ashamed of. Instead, you’re doing something proactive for your health, and that’s always a good thing. It is important to be open and honest during your therapy sessions. Your therapist is not there to judge you. The more you are able to share, the better they will be able to help.
Medication
Medications such as antidepressants also can be useful. Particularly when they are taken in combination with therapy.
Your mental health provider will help you find an antidepressant that works well for you. Because everyone’s body is different, it may take some trial and error to find the right medication and the right dose.
When you’re on an antidepressant, it can take four to eight weeks for noticeable mood relief. But it’s possible you may see improvements in sleep, appetite, and concentration sooner.
If you are thinking about harming yourself or are having suicidal thoughts, seek immediate medical help. You can contact your mental health provider or your primary care doctor. If they are not available, it’s crucial to get in touch with a supportive professional right away. You can call or text the 988 Suicide & Crisis Lifeline at any time, day or night. They offer free and confidential support.
Lifestyle tips for dealing with sadness and depression
Whether you are experiencing sadness or depression, there are some steps you can take to help lift your mood. First, limit stressors when possible, and practice self-compassion.
“Understand that it’s all right to feel sad,” says Smith. “Treat yourself with kindness. And give yourself permission to process your feelings at your own pace.”
A few more things Smith recommends:
- Movement. Focus on moving your body in a way that feels good to you. “Engaging in light exercise or gentle movement, like walking or yoga, can release endorphins and improve your mood,” Smith says. (Find easy steps to getting more active here.)
- Self-care. Take the time to prioritize self-care routines. This could mean writing in a journal or reading an engaging book. Or taking a bath instead of a shower. “Participate in activities that bring you joy or comfort, even if you don’t feel like doing them initially,” says Smith.
- Community. Reach out for support from friends or family. This can help you feel less alone.
- Mindfulness. As much as you can, try to focus on the present moment, without judgment. “Observe your emotions without trying to change or suppress them,” Smith explains. You can use deep breathing exercises or grounding techniques to help.
Remember: Feeling sad sometimes is a part of life. But whether you are experiencing a rough period or medical depression, there is help. Reach out to your provider for further support.
Sources:
Depression: National Institute of Mental Health
Depression and anxiety: Centers for Disease Control and Prevention
Patient health questionnaire-9 (PHQ-9): American Psychological Association
