What your score means:
You're showing signs of depression. If you just can't shake your feelings of sadness and low self-worth to the point where you're having trouble functioning at home or at work, you may have major depression, a mood disorder that experts believe is caused by chemical changes in the brain. There is some evidence that depression is genetic, but it can also be triggered by stressful events like death, job loss, or divorce. In addition to mood, depression can affect other areas of your health, such as your weight, sleep quality, and ability to concentrate. You may also have feelings of worthlessness, guilt and hopelessness.
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If you think you may be depressed, see your primary care physician first to rule out any underlying health conditions that can alter your mood, such as hypothyroidism, says Carol Landau, PhD, a clinical professor of psychiatry and medicine at Alpert Medical School at Brown University. Certain medications such as corticosteroids may also cause depression.
To assess your mental health and get started on the road to recovery, ask your physician for a referral to a mental health professional who does cognitive behavioral therapy (CBT) or interpersonal therapy. CBT works by changing irrational thoughts that may be underlying the depression. "CBT is especially helpful because it lasts longer than the effects of medication," Landau says. "You're actually changing the way someone thinks." Interpersonal therapy involves bringing in family members and improving social relationships with new conflict resolution strategies and changing social roles.
In addition to following your doctor's or therapist's plan for helping you feel better, the following lifestyle strategies can increase your chances of beating depression:
- Devote more time to exercising, which releases feel-good brain chemicals called endorphins.
- Make an effort to spend time with friends and loved ones. “Being with others is therapeutic and healing in almost all situations,” says Landau.
- Try to avoid "self-medicating" with comfort foods and alcohol. Alcohol is a depressant that can worsen your symptoms and make it hard to sleep. Depression can also make you more vulnerable to alcohol abuse. And overeating may trigger mood swings and weight gain that will only make your health—and your depressive symptoms—worse.
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- As difficult as it may be to motivate yourself, look for activities that fully engage the mind, like diving into a good book, trying a new workout, cooking a healthy clean meal, or learning a new skill. These activities can distract you and help take your mind off your sadness. Accomplishing something—no matter how small it seems—makes you feel competent and can boost your sense of worth.
- Give meditation a try. Quieting the mind can lessen stress and help you relax. Even if you're not the "om" type, there are plenty of ways to make it work for you. Start with these meditation tips for beginners.
If lifestyle changes and therapy don’t work, ask your doctor about medication options. You may need an antidepressant. “The use of antidepressants should be guided by patient preference and monitored closely, especially for signs of suicidal thoughts," Landau says. "Antidepressants should be used in combination with CBT or interpersonal therapy, which has shown the best outcomes." Any medical treatment is best if used in combination with lifestyle strategies such as exercise, social support, mindfulness mediation, yoga, and relaxation techniques, she says.
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