What Should You Do First If You Think You Have Depression?
If you suspect you have depression, schedule an appointment with your primary care provider or a mental health professional for a clinical evaluation. Depression is a treatable medical condition, and early intervention significantly improves outcomes. The NIMH reports that over 80% of people with depression respond to treatment.
The first step toward recovery is recognizing that what you are experiencing may be more than temporary sadness. Depression affects approximately 21 million adults in the United States each year, according to the National Institute of Mental Health. It is the leading cause of disability worldwide as identified by the World Health Organization. Despite its prevalence, fewer than half of those affected receive treatment, often because of stigma, lack of access, or difficulty recognizing symptoms. You deserve support, and reaching out is a sign of strength, not weakness. A healthcare provider can conduct a thorough evaluation using standardized tools like the PHQ-9 questionnaire to determine the severity of your symptoms and recommend an appropriate treatment plan.
Your primary care physician is a good starting point because depression can coexist with or mimic physical conditions such as thyroid disorders, vitamin D deficiency, or anemia. A comprehensive evaluation typically includes a physical exam, blood work, and a mental health screening. If depression is confirmed, treatment options include psychotherapy, medication, or a combination of both, depending on severity. The American Psychological Association and the American Psychiatric Association both emphasize that individualized treatment planning is essential because depression presents differently in each person. NAMI (National Alliance on Mental Illness) offers free support groups and educational programs that can supplement professional treatment.
While waiting for your appointment, there are evidence-based self-care strategies that can provide some relief. Maintaining a regular sleep schedule, engaging in light physical activity such as a 20-minute daily walk, and staying connected with supportive friends or family members can help stabilize mood. However, these strategies are not substitutes for professional evaluation and treatment. If you experience thoughts of self-harm or suicide at any point, seek immediate help by calling 988 or going to your nearest emergency department. Recovery from depression is not only possible but probable with the right combination of support, treatment, and time.
The NIMH reports that depression affects approximately 21 million adults in the United States each year
What Are the Symptoms of Depression?
Depression symptoms extend beyond persistent sadness. The DSM-5-TR identifies nine core symptoms including depressed mood, loss of interest in activities, sleep changes, fatigue, difficulty concentrating, appetite changes, feelings of worthlessness, psychomotor changes, and recurrent thoughts of death. Five or more must be present for at least two weeks for diagnosis.
Major depressive disorder presents as a cluster of emotional, cognitive, and physical symptoms that persist for at least two weeks and represent a change from previous functioning. The hallmark symptoms are depressed mood most of the day, nearly every day, and markedly diminished interest or pleasure in all or almost all activities, known clinically as anhedonia. At least one of these two symptoms must be present for a diagnosis. Additional symptoms include significant weight loss or gain without dieting, insomnia or hypersomnia, psychomotor agitation or retardation observable by others, fatigue or loss of energy, feelings of worthlessness or excessive guilt, diminished ability to think or concentrate, and recurrent thoughts of death or suicidal ideation. The American Psychiatric Association notes that symptoms must cause clinically significant distress or functional impairment.
Depression manifests differently across individuals, ages, and genders. Men with depression are more likely to report irritability, anger, reckless behavior, and substance use rather than classic sadness, which contributes to underdiagnosis in men according to NIMH data. Older adults may present primarily with cognitive complaints such as memory problems and difficulty concentrating, sometimes called pseudodementia, which can be mistaken for early Alzheimer disease. Adolescents frequently show irritability rather than sadness as their primary mood disturbance. The World Health Organization emphasizes that cultural factors also influence how depression is expressed and recognized, with somatic symptoms being more commonly reported in some cultures than emotional distress.
Recognizing the full spectrum of depressive symptoms is essential because many people do not realize their experiences qualify as depression. The persistent fatigue that makes getting out of bed feel impossible, the brain fog that impairs work performance, the social withdrawal that strains relationships, and the physical aches that have no clear medical explanation can all be manifestations of depression. The PHQ-9, a validated screening tool recommended by the U.S. Preventive Services Task Force, asks about each of these symptoms and can help you assess whether your experiences warrant professional evaluation. Scoring 10 or above on the PHQ-9 suggests moderate depression that would benefit from clinical intervention.
The DSM-5-TR published by the American Psychiatric Association defines the diagnostic criteria for major depressive disorder
What Causes Depression?
Depression results from a complex interaction of biological, psychological, and social factors. The NIMH identifies genetics, brain chemistry imbalances involving serotonin, norepinephrine, and dopamine, stressful life events, chronic medical conditions, and childhood adversity as primary contributing factors. No single cause explains all cases.
The biological basis of depression involves multiple neurotransmitter systems and brain structures. The monoamine hypothesis, while simplified, highlights the role of serotonin, norepinephrine, and dopamine in mood regulation. Neuroimaging studies published in JAMA Psychiatry have identified structural and functional changes in the prefrontal cortex, hippocampus, and amygdala of people with depression. The hippocampus, critical for memory and emotional regulation, is often reduced in volume in people with chronic depression, though this change appears partially reversible with treatment. Inflammatory markers including C-reactive protein and interleukin-6 are elevated in approximately one-third of people with depression, supporting the neuroinflammatory model of the disorder as described in research published in the American Journal of Psychiatry.
Psychological and environmental factors significantly influence depression risk and course. Adverse childhood experiences including abuse, neglect, and household dysfunction increase the lifetime risk of depression by 2 to 4 times, according to the landmark ACE study. Chronic stress activates the hypothalamic-pituitary-adrenal axis, leading to sustained cortisol elevation that damages hippocampal neurons and disrupts neurotransmitter function. Cognitive factors such as negative thinking patterns, rumination, and learned helplessness contribute to the development and maintenance of depressive episodes. Interpersonal losses including bereavement, divorce, and social isolation are among the most potent triggers, particularly in individuals with genetic vulnerability.
Understanding that depression has identifiable causes rooted in biology and life experience is important for combating stigma. Depression is not caused by personal weakness, laziness, or a lack of willpower. The National Alliance on Mental Illness emphasizes that depression is a medical condition comparable to diabetes or heart disease in that it involves measurable physiological changes and responds to evidence-based treatment. Social determinants of health including poverty, discrimination, lack of healthcare access, and housing instability also contribute significantly to depression prevalence, particularly in marginalized communities. Addressing depression effectively requires acknowledging these systemic factors alongside individual biology and psychology.
Neuroimaging studies published in JAMA Psychiatry have identified structural changes in the prefrontal cortex and hippocampus
The landmark ACE study found adverse childhood experiences increase depression risk 2-4 fold
How Does Cognitive Behavioral Therapy (CBT) Treat Depression?
CBT is a structured, evidence-based psychotherapy that helps you identify and change negative thought patterns and behaviors maintaining your depression. The APA recommends CBT as a first-line treatment, with research showing it is as effective as antidepressants for mild-to-moderate depression and reduces relapse risk by 50% compared to medication alone.
Cognitive Behavioral Therapy operates on the principle that depression is maintained by distorted thinking patterns and behavioral withdrawal. A trained CBT therapist helps you identify automatic negative thoughts such as all-or-nothing thinking, catastrophizing, and personalization, then systematically evaluate the evidence for and against these thoughts. Through behavioral activation, CBT also addresses the withdrawal and inactivity that perpetuate depressive cycles by gradually reintroducing pleasurable and meaningful activities. A typical course of CBT for depression involves 12 to 20 weekly sessions, though some individuals experience significant improvement within 8 sessions. The National Institute for Health and Care Excellence (NICE) in the United Kingdom recommends CBT as a primary treatment for depression of all severities.
The evidence supporting CBT for depression is extensive. A landmark meta-analysis published in the journal Psychological Bulletin analyzed 115 studies and concluded that CBT produced large treatment effects for depression, comparable to antidepressant medication. Crucially, a study in JAMA Psychiatry found that CBT reduced the risk of depression relapse by approximately 50% compared to antidepressant medication alone after treatment discontinuation. This relapse prevention effect occurs because CBT teaches durable coping skills that persist after therapy ends, whereas medication benefits often diminish when the drug is stopped. The APA practice guidelines recommend CBT as the preferred initial treatment for mild-to-moderate depression and as a combined approach with medication for severe episodes.
Accessing CBT has become more feasible through multiple delivery formats. Traditional in-person therapy remains the gold standard, but internet-based CBT programs have demonstrated comparable efficacy in randomized controlled trials published in Lancet Psychiatry. Group CBT, offered through many community mental health centers and NAMI affiliates, provides effective treatment at lower cost. Your insurance plan is required to cover mental health treatment at parity with physical health under the Mental Health Parity and Addiction Equity Act. SAMHSA's treatment locator at findtreatment.gov can help you identify CBT providers in your area, and many therapists now offer telehealth sessions that reduce barriers to access.
A meta-analysis in Psychological Bulletin found CBT produced large treatment effects comparable to antidepressants
A study in JAMA Psychiatry found CBT reduced relapse risk by approximately 50%
What Medications Are Used to Treat Depression?
Selective serotonin reuptake inhibitors (SSRIs) including sertraline (Zoloft) and fluoxetine (Prozac) are the most commonly prescribed first-line antidepressants recommended by the APA. Other effective options include SNRIs like venlafaxine (Effexor), atypical antidepressants like bupropion (Wellbutrin), and newer agents like esketamine (Spravato) for treatment-resistant depression.
SSRIs are typically prescribed first because they have the most favorable side effect profile and broadest evidence base. Sertraline is often the initial choice due to its well-studied efficacy, relatively mild side effects, and low interaction potential with other medications. Fluoxetine is another common first-line option, particularly for younger adults, because of its long half-life which reduces withdrawal risk. If an SSRI is ineffective or poorly tolerated after an adequate trial of 6 to 8 weeks, the APA practice guidelines recommend switching to a different SSRI, switching to an SNRI such as venlafaxine or duloxetine, or augmenting with bupropion. The STAR*D trial, the largest antidepressant effectiveness study ever conducted and funded by the NIMH, found that approximately one-third of participants achieved remission with their first medication and that switching or augmenting strategies helped additional patients respond.
Beyond SSRIs, several other medication classes have strong evidence for depression treatment. Serotonin-norepinephrine reuptake inhibitors like venlafaxine and duloxetine may be more effective for depression with prominent fatigue or pain symptoms. Bupropion, which primarily affects norepinephrine and dopamine, is frequently chosen when sexual side effects or weight gain are concerns, as it has lower rates of both compared to SSRIs. Mirtazapine may be preferred when insomnia and appetite loss are prominent symptoms. For treatment-resistant depression, defined as failure to respond to two adequate antidepressant trials, the FDA has approved esketamine nasal spray (Spravato) and the combination of olanzapine and fluoxetine (Symbyax). Research published in the American Journal of Psychiatry shows esketamine produces rapid antidepressant effects within hours, a significant advantage over traditional antidepressants.
Medication management requires ongoing collaboration with your prescriber. Starting doses are typically low and gradually increased to minimize side effects, a process called titration. Common SSRI side effects including nausea, headache, and insomnia usually resolve within 2 to 4 weeks. Sexual side effects affecting up to 40% of patients may persist and should be discussed openly with your provider. The APA recommends continuing antidepressant medication for at least 4 to 9 months after achieving remission for a first episode, and longer for recurrent episodes. Never stop antidepressants abruptly, as this can cause discontinuation syndrome with flu-like symptoms, dizziness, and mood instability. Always taper under medical supervision.
The STAR*D trial found approximately one-third of participants achieved remission with their first medication
How Does Exercise and Lifestyle Change Help Depression?
Regular physical exercise is one of the most effective complementary treatments for depression. A large-scale study in Lancet Psychiatry involving 1.2 million adults found that people who exercised regularly had 43% fewer days of poor mental health. The NIMH recommends combining lifestyle changes with professional treatment for optimal outcomes.
Exercise produces antidepressant effects through multiple biological mechanisms. Physical activity increases brain-derived neurotrophic factor, which promotes neuroplasticity and hippocampal neurogenesis, counteracting the hippocampal volume loss associated with chronic depression. Exercise also increases serotonin, norepinephrine, and endorphin availability, the same neurotransmitter systems targeted by antidepressant medications. A meta-analysis published in the British Journal of Sports Medicine analyzed 49 studies involving over 2,000 participants and found that exercise interventions significantly reduced depressive symptoms, with moderate-intensity aerobic exercise showing the strongest effects. The study concluded that 150 minutes per week of brisk walking, cycling, or swimming produced clinically meaningful improvements.
Beyond exercise, several lifestyle modifications have evidence supporting their role in depression management. Sleep hygiene is particularly important because insomnia and depression share a bidirectional relationship, with each condition worsening the other. The American Academy of Sleep Medicine recommends maintaining consistent sleep and wake times, limiting caffeine after noon, and creating a dark, cool sleep environment. Dietary patterns also matter. A randomized controlled trial published in BMC Medicine, known as the SMILES trial, found that a Mediterranean-style diet rich in vegetables, fruits, whole grains, legumes, fish, and olive oil significantly reduced depressive symptoms compared to a social support control group over 12 weeks. Social connection, mindfulness meditation, and time spent in nature have all shown moderate evidence for reducing depressive symptoms in studies published in peer-reviewed journals.
It is essential to understand that lifestyle changes are most effective as complements to professional treatment, not replacements for it. For mild depression, structured exercise and behavioral activation may be sufficient as initial interventions, as recommended by NICE guidelines. For moderate-to-severe depression, the APA emphasizes that therapy, medication, or both should be the primary treatment, with lifestyle modifications serving as valuable adjuncts. NAMI and SAMHSA both provide resources for building comprehensive treatment plans that integrate professional care with self-management strategies. The goal is a sustainable approach that addresses depression from multiple angles while respecting the medical nature of the condition.
A study in Lancet Psychiatry involving 1.2 million adults found exercisers had 43% fewer poor mental health days
The SMILES trial published in BMC Medicine found Mediterranean diet reduced depressive symptoms
What Is Treatment-Resistant Depression and What Are the Options?
Treatment-resistant depression (TRD) is defined as depression that has not responded adequately to at least two different antidepressant trials at proper doses and durations. Approximately 30% of people with depression experience TRD. Options include medication augmentation, esketamine (Spravato), transcranial magnetic stimulation, electroconvulsive therapy, and newer approaches like psilocybin-assisted therapy.
When standard treatments have not provided sufficient relief, several evidence-based strategies can help. Medication augmentation involves adding a second agent to an antidepressant, such as lithium, aripiprazole, or thyroid hormone. The STAR*D trial demonstrated that augmentation strategies helped an additional 25-30% of patients achieve remission who had not responded to initial monotherapy. Esketamine nasal spray (Spravato), approved by the FDA in 2019 for TRD, works through the glutamate system rather than the monoamine system targeted by traditional antidepressants. Clinical trials published in the American Journal of Psychiatry showed that esketamine combined with an oral antidepressant produced rapid and sustained improvement in depressive symptoms compared to placebo plus an antidepressant.
Neuromodulation therapies offer non-medication options for treatment-resistant depression. Repetitive transcranial magnetic stimulation (rTMS) uses magnetic pulses to stimulate the dorsolateral prefrontal cortex, a brain region underactive in depression. The FDA cleared rTMS for TRD, and a large multicenter trial published in JAMA Psychiatry found remission rates of approximately 30% after a standard 6-week course. An accelerated protocol called Stanford Neuromodulation Therapy achieved 79% remission rates in a small open-label study. Electroconvulsive therapy (ECT) remains the most effective treatment for severe, treatment-resistant depression, with remission rates of 50-70%, though it requires anesthesia and may cause temporary memory effects. Vagus nerve stimulation is another FDA-approved option for chronic treatment-resistant depression.
Emerging treatments offer additional hope. Psilocybin-assisted therapy has shown promising results in clinical trials conducted at Johns Hopkins University and Imperial College London, with studies published in JAMA Psychiatry demonstrating rapid and sustained antidepressant effects after just two facilitated sessions. The FDA has granted psilocybin breakthrough therapy designation for TRD. Ketamine infusion therapy, the intravenous form of esketamine's parent compound, is available at specialized clinics. If you have not responded to standard treatments, ask your psychiatrist about referral to an academic medical center or specialty mood disorders clinic where these advanced options may be available. Treatment-resistant does not mean treatment-impossible, and continued research is expanding options every year.
The STAR*D trial showed augmentation strategies helped 25-30% of non-responders achieve remission
A large multicenter trial in JAMA Psychiatry found rTMS remission rates of approximately 30%
How Can You Support Someone With Depression?
Supporting someone with depression starts with listening without judgment, educating yourself about the condition, and encouraging professional treatment without pressuring. NAMI recommends expressing concern with specific observations, offering practical help, and maintaining your own wellbeing as a caregiver. Your presence and patience matter more than having the right words.
When someone you care about has depression, your instinct may be to try to fix their pain, but the most helpful thing you can do is simply be present and listen. Avoid minimizing statements like 'just think positive' or 'everyone goes through tough times,' which can feel dismissive even when well-intended. Instead, NAMI recommends using validating language such as 'I can see you are going through something really difficult' or 'I am here for you regardless.' Educating yourself about depression helps you understand that your loved one is not choosing to feel this way. Depression alters brain function in measurable ways that affect motivation, energy, pleasure, and cognition. Learning about these changes through resources from NIMH and NAMI can help you respond with empathy rather than frustration.
Practical support is often more helpful than emotional advice alone. Offer to help with specific tasks such as scheduling a doctor's appointment, driving to therapy sessions, preparing meals, or handling household responsibilities that feel overwhelming during depressive episodes. If your loved one has not yet sought treatment, gently encourage professional help by sharing information about treatment effectiveness and offering to assist with finding a provider through SAMHSA's treatment locator. However, avoid ultimatums or forcing the issue, as this can increase shame and withdrawal. If you are ever concerned about immediate safety, do not hesitate to call 988 or accompany your loved one to the emergency department.
Caring for someone with depression can take a significant toll on your own mental health. Compassion fatigue and caregiver burnout are real and common. NAMI offers support groups specifically for family members and caregivers of people with mental illness, available both in-person and online. Setting healthy boundaries is not selfish; it is essential for sustaining your ability to help over the long term. Maintain your own social connections, physical health routines, and professional support. Remember that you cannot cure someone else's depression through sheer effort or love alone. Your role is to be a consistent, caring presence while professional treatment does the clinical work of recovery.
NAMI provides evidence-based guidance for supporting loved ones with depression
