What should I do if I suspect that I am depressed

When suspecting depression, interventions can be made through self-assessment, psychological counseling, social support, moderate exercise, and medical diagnosis. Depressive emotions may be related to factors such as stress events, personality traits, physiological changes, family genetics, or organic diseases.

1. Self assessment

Use standardized scales such as PHQ-9 for preliminary screening, recording core symptoms such as low mood, decreased interest, and changes in sleep appetite that persist for more than two weeks. Pay attention to distinguishing between transient emotional fluctuations and persistent mood disorders, and avoid excessive self labeling. Daily recording of emotional change curves helps identify patterns of seizures.

2. Psychological Counseling

The mind recording form in cognitive-behavioral therapy can help identify automated negative thinking and reconstruct cognitive patterns through evidence testing techniques. Mindfulness meditation practice can reduce excessive activation of the amygdala, and daily body scans or breath anchoring exercises can be performed. Expressive writing improves psychological repression through emotional release.

3. Social Support

Establish at least three trustworthy social connections and regularly engage in deep socialization rather than superficial greetings. Participate in volunteer activities or interest groups to gain a sense of value and avoid self isolation. Family members need to learn non judgmental listening skills and use companionship instead of preachy encouragement.

4. Moderate Exercise

Engage in aerobic exercise such as brisk walking or swimming at least three times a week. The brain-derived neurotrophic factors secreted during exercise can promote hippocampal nerve regeneration. Yoga and other physical and mental exercises can regulate the balance of the autonomic nervous system, while group exercises also have social functions. Be careful to avoid strenuous exercise that excessively consumes physical energy.

5. Medical diagnosis

Psychiatrists will exclude physical diseases such as thyroid dysfunction through clinical interviews and evaluate whether the diagnostic criteria for depression have been met. Psychological measurement combined with medical history analysis can distinguish between depressive episodes, mood swings, or bipolar disorder. If necessary, physical therapy such as transcranial magnetic stimulation combined with medication should be used.

Maintain a regular schedule and balanced diet, increase intake of marine fish and whole grains rich in omega-3 fatty acids. Avoid central nervous system inhibitors such as alcohol and establish a stable sleep wake cycle. After the relief of depressive symptoms, maintenance interventions are still needed, and regular follow-up visits are needed to prevent recurrence. When suicidal ideation or severe impairment of social function occurs, professional help should be sought immediately. Mental and psychological problems, as well as physical illnesses, also require timely and standardized treatment.