Tips For Coping With Mild Depression Symptoms
It can be difficult to cope with feelings of depression, even when they do not rise to the level of major depressive disorder. Mild depression symptoms can have a significant impact on an individual’s life and may be a sign of persistent depressive disorder or another mental illness. Like many mental health conditions, depression has the potential to worsen over time, so it can be important to know how to manage even moderate symptoms when they arise. Below, we’ve provided an overview of mild depression and outlined some important tips for addressing its often-complex effects.
What is mild depression?
An individual with persistent depressive disorder may experience periods without symptoms, followed by episodes marked by moderate symptoms or symptoms that would rise to level of major depressive disorder. For a mild depression diagnosis, symptoms typically must occur more days than not for at least two years. It is estimated that 1.5% of adults in the US experience persistent depressive disorder.
Mild depression can be the result of a loss in the family, a major life change, or physical health challenges. An individual may also experience depression without an identifiable cause. Mild depressive symptoms may also signal the existence of a comorbid disorder, such as anxiety, substance use disorder, bipolar disorder, or post-traumatic stress disorder.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Symptoms of persistent depressive disorder include:
Feelings of hopelessness or worthlessness
Problems concentrating and reduced productivity
Loss of interest in activities once enjoyed
Unexplained aches and pains
Sleep disruptions
Changes in dietary patterns
Mild depressive symptoms may also indicate the presence of other types of depression, including seasonal affective disorder, postpartum depression, and persistent depressive disorder. Many of these types of depression will have similar symptoms. If you notice symptoms of depression in yourself or are otherwise concerned about your mental health, consider talking to a healthcare professional who can evaluate you to determine whether a diagnosis and treatment are necessary.
Strategies for managing mild symptoms
Addressing the symptoms of mild depression can help you avoid the negative effects of the disorder and function as you normally do. Below are several proven self-help strategies for reducing depressive symptoms.
Connect with friends and family
Research suggests that feeling lonely or isolated is associated with higher rates of depression. Connecting with loved ones can help you take advantage of the proven benefits that social support provides.
Something as simple as watching a movie with friends or having dinner with a family member can improve your mood. However, many people with depression don't feel capable of interacting with others. If this is the case for you, consider starting slowly by chatting with a coworker or calling a friend or family member.
Exercise regularly
Research shows that physical activity can ease the symptoms of depression. Exercise releases mood-boosting chemicals that can help alleviate feelings of sadness. It can also increase energy levels and reduce the effects of physical health problems that may be underlying depressive symptoms.
If you’re not sure how to start, consider participating in an activity that you already enjoy. For example, if you're a fan of basketball, then playing a pickup game at your local basketball court might be a beneficial form of exercise. Plus, the social interactions of playing sports with others may boost your mood.
Limit alcohol
Alcohol is frequently used as a coping mechanism for depression (alcohol use disorder is a common comorbidity of depressive disorders); but alcohol, particularly when consumed in large quantities, can lead to anxiety in the short term and worsen mild depressive symptoms over the long term. Consuming alcohol in even small quantities can lead to worsening symptoms of depression, potentially weakening the positive effects of antidepressants and exacerbating their side effects. If you’re experiencing mild depression, consider cutting back on your consumption or abstaining altogether.
Cook healthful meals
There is evidence of a connection between diet and depression symptoms. Red meat, sugar, processed food, and dairy products with high levels of fat have been linked to a higher risk of depression. To help decrease mild symptoms of depression, consider following the Mediterranean diet, which is rich in vegetables, fruits, nuts, legumes, healthy fats, fish, and other nutrient-dense foods.
Get plenty of rest
Approximately 75% of people living with depression experience insomnia; so, proper sleep hygiene can be an important part of managing mild depression and improving mental health. Depression and sleep are thought to have a bidirectional relationship, which means that a lack of sleep can worsen depression—and depressive symptoms can cause sleep disruptions.
Going to bed and waking up at the same time each day can help you create a regular sleep schedule. To further alleviate disruptions and help your body feel tired when it’s time for bed, consider creating a nighttime routine that prepares you for bed and provides consistency. Your regimen can include journaling, meditating, tending to hygiene, and preparing a restful sleeping environment. It can also help to avoid your phone for an hour before bed.
Focus on stress management
There is a strong link between stress and depression, with many people experiencing symptoms of mild depression as a result of excessive stress. If you're going through a particularly stressful period in your life, consider whether there are any areas in which you could improve stress management. For example, some people cut down on stress by limiting their workload or taking other responsibilities off their plate.
Making time for self-care can help you relieve stress, too. Self-care can mean taking warm baths, drinking a cup of tea, or journaling. Essentially, it is anything that nourishes your body and mind. Some people like to sit down to read a book alone for a few hours, while others like to meditate or practice yoga. Consider developing a self-care routine that incorporates several activities so that you can be consistent.
Be mindful
Mindfulness is a form of meditation that involves focusing on the present and drawing awareness to one’s thoughts, feelings, and surroundings. Practicing mindfulness can help you recognize negative thoughts, reduce stress related to depression, and identify maladaptive emotions. A growing body of research suggests that mindfulness can significantly decrease symptoms of depression.
To practice mindfulness, find a quiet place to sit or lie and focus on your breath. As you breathe deeply, draw your attention to your feelings, both physical and emotional. Are you sad? Energetic? Hungry? Then, bring your awareness to your surroundings, taking note of any smells, sounds, or textures you’re experiencing. If you find that your thoughts are drifting, bring them back to the present without judgment. You can practice mindfulness in a variety of situations, making it a potentially versatile and effective technique for mild depression symptoms.
Seek professional care
If you are experiencing concerning physical or psychological symptoms, know that help is available. Some people who are experiencing mild depression assume that their depression symptoms are not serious enough to seek treatment. But you deserve to feel better no matter how severe your symptoms. Mild depression can present serious challenges, and it can worsen over time if left unchecked.
The first-line treatment for depression is typically a combination of medication and psychotherapy. Antidepressants like selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), and monoamine oxidase inhibitors (MAOIs) are commonly prescribed to help manage symptoms. Always consult with a healthcare professional prior to starting or stopping any medication.
Stopping some medications suddenly, like selective serotonin reuptake inhibitors, has the potential to trigger worse depression or anxiety symptoms.
Therapy sessions and mental health treatment can also be beneficial when you're experiencing depression. A therapist can talk you through your symptoms and help you process your feelings. Cognitive behavioral therapy is a widely utilized method of care for depression. Cognitive behavioral therapy can help you reframe negative thought patterns that may be leading to feelings of sadness, lack of motivation, or other mild depression symptoms.
Interpersonal therapy is another common modality for managing depression symptoms. With interpersonal therapy, the therapist will typically focus on your relationships with others—the idea being that nurturing healthy connections can lead to improvements in depression symptoms. Studies have found that interpersonal therapy is an effective form of care for depressive disorders.
Online therapy is available
A growing body of research suggests that online therapy can help individuals manage depressive symptoms of varying severity. In a study of 90 people living with mild to moderate depression, researchers found that online therapy was as effective as traditional care. Mindfulness, one of the strategies we discussed above, was a primary component of the online therapy program.
If you’d like help processing the complex emotions that can accompany mild depression, consider utilizing an online therapy platform like BetterHelp. With BetterHelp, you can simply fill out a questionnaire and you’ll be matched with a licensed mental health provider who fits your needs and preferences. Your therapist can also connect you with useful resources, such as at-home exercises geared toward helping you manage depression symptoms on your own time.
Takeaway
Frequently asked questions (FAQs)
Do antidepressants help mild depression?
In part, everyone reacts differently to antidepressants, so what works for one person with major depressive disorder might not work for another. This is true of many types of mental illness. In mild depression, sometimes talk therapy is enough to support your mental health. One common type of talk therapy is cognitive behavioral therapy. Support groups may also be helpful because support groups bring together people who have been through similar experiences (such as clinical depression) to provide them with emotional support and coping resources. Some support groups are run by a therapist.
Antidepressants may not be as effective for mild depression as in severe depression but that doesn’t mean that they won’t benefit you, work for you, or alleviate some symptoms of mild depression. Don’t be afraid to reach out for help if you notice symptoms of mild depression. A mental health professional will work with you to find the right mental health treatment for you and your mental illness. Mental health can be a personalized, subjective field, so follow the medical advice of your health care professional and with them your signs and symptoms.
What is the mildest antidepressant?
Because people with depression can react a little differently to antidepressants for major depression, this is a subjective question. Your mental health doctor will work with you to find a medical treatment based on your major depression symptoms, side effects, whether it worked for a close relative, and other physical or mental health conditions you may have and (such as bipolar disorder) what medications you may be on for them. Let them know how you react, including your signs and symptoms, so you can find the mental health plan right for you and your mental illness.
What does it mean to be moderately depressed?
Major depression is broken into three forms: mild depression, moderate depression, and severe depression. Moderate depression is more than just feeling blue and can go on for days at a time and interfere with daily life. Symptoms of depression and that you may have a mental illness include:
- Feelings of hopelessness
- Feelings of worthlessness
- Problems concentrating and reduced productivity
- Loss of interest in activities
- Otherwise unexplained aches and pains
- Change in sleep behaviors
- Change in eating behaviors
Other types of depression include: seasonal affective disorder, postpartum depression, and persistent depressive disorder. Many of these types of depression will have similar symptoms. Seasonal affective disorder happens most commonly in the winter. Postpartum depression takes place after giving birth or a miscarriage and can last up to a year.
If you notice symptoms of depression in yourself or are otherwise concerned about major depression or a mental illness, talk to a health care professional for medical advice to see if you have depressive disorder.
What are the symptoms of depression?
Here are some signs and symptoms you have depressive disorder and may want to speak to a mental health professional about mental illness and major depression, according to the Mayo Clinic:
- Feeling of sadness or hopelessness
- Angry outbursts and irritability over small matters
- Loss of interest in normal activities and particularly loss of interest over activities that were greatly enjoyed
- Sleep problems, including insomnia or too many hours of sleep
- Tiredness or lack of energy
- Change in appetite: either reduced appetite and weight loss or increased appetite and weight gain
- Frequent thoughts of death or suicide
- Unexplained physical symptoms (such as headaches, back pain, or stomachaches)
- Substance abuse
If you are currently in crisis or having suicidal thoughts, you can reach out immediately to the National Suicide Prevention Lifeline: 800-273-8255. The National Suicide Prevention Lifeline will connect you with a trained suicide prevention specialist at a local crisis center that is part of the suicide prevention network. The National Suicide Prevention Lifeline is discreet and available 24 hours a day, seven days a week. It is also available for loved ones of those in crisis, and the website provides additional suicide prevention resources and how you can support suicide prevention work, either by donating or volunteering. You are not alone in suicide prevention.
What is the number one cause of depression?
Like with many mental health issues and many types of mental illness, there isn’t a single, primary cause to major depression. Several risk factors can play into major depression; some may overlap in your specific case. Genetics likely play some role, but other factors may influence major depression, such as chronic stress or alcohol or drugs.
Does depression count as a disability?
Under the guidelines stipulated by SS, major depression would fall under the category of “depressive, bipolar, and related disorders.”
To qualify for disability, you must hit certain medical criteria. Benefits for clinical depression, as well as other mental illnesses, are mostly based on how your mental illness may affect your ability to work. You then must also be able to show either: 1. how your medical disorder limits your functioning in regard to understanding, remembering, or applying information; interacting with others; concentrating, persisting, or maintaining pace; and adapting or managing oneself; or 2. that your mental disorder is serious and persistent over a period of at least 2 years. You will likely need records from a health care professional to prove this.
Is depression caused by a chemical imbalance?
A chemical imbalance can be a cause of major depression but the process is much more complex than that and there are usually interlocking factors that lead to depression. We are still learning much on how mental health and mental illness work.
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