Down and anxious? Here are some easy ways to get yourself on the path to feeling better.

Everyone feels blue from time to time. Maybe your cat died, or your boss wasn’t so happy with a report you put together. It’s not the best feeling, but it usually goes away.

But if you find yourself feeling down for at least 2 weeks, you may have depression. That’s a common mental health condition where you feel sad, moody or lose interest in activities. Depression can actually have a lot of different symptoms.

The good thing is that your doctor or a mental health professional can treat depression. They can help you get to the bottom of why you’re feeling the way you do. They can also provide solutions, in the form of therapy or medication or both.

Let’s take a closer look at the signs of depression, different types of treatment, and ways you can get the help you need.

A great way to get help with depression is by talking to a mental health professional. Explore Mental Health Complete Plus for access to virtual mental health services.

What are the signs of depression?

A doctor may diagnose you with depression if you experience 1 or both of the following symptoms most of the day, nearly every day, for 2 weeks or more:

• Depressed mood: feeling feel sad, blue or down in the dumps
• Inability to experience pleasure or enjoyment

Additional signs of depression can include:

• Changes in your appetite, such as eating more or less than usual
• Sleep disturbances, such as sleeping too much or too little
• Cognitive impairment, such as trouble with attention, concentration, memory or decision-making
• Fatigue, feeling tired and worn out without physical exertion
• Feeling restless and fidgety, like you can’t sit still; or the opposite, feeling sluggish, like you’re moving in slow motion
• Feeling worthless (extreme low self-esteem) or guilty
• Suicidal thoughts, feeling like life isn’t worth living or having urges to end your life

“Sometimes people don’t realize that they are depressed,” says Keith Valone, Ph.D., Psy.D., M.S.C.P., a psychologist in Pasadena, California. Knowing the symptoms of depression and seeing if any of them ring true to you can help you determine whether you might be depressed, he adds. Valone also recommends paying attention if people around you express concern about your ongoing down mood.

How can I treat depression?

If you suspect that you may be depressed, especially if symptoms are interfering with your daily life, it’s a good idea to talk to your primary care physician (PCP) or a licensed mental health professional. They can offer a diagnosis and rule out other mental health conditions.

When it comes to finding the right mental health professional, it’s important that you click with them. “Make sure that it’s somebody you feel that you can open up to,” says Valone. “If you don’t, meet different people until you find somebody you’re comfortable with.”

When you check in with your PCP, they may be able to give you recommendations for mental health providers. They may also want to rule out any physical health problems that could contribute to depression symptoms.

The main ways to treat depression are with talk therapy, medications (i.e., antidepressants) or a combination of both. Below, learn about what each option can do for you.

Talk therapy. “Start with talk therapy,” says Valone. “There are a variety of different evidence-based therapies for depression.” Cognitive behavioral therapy (CBT), for example, is a goal-oriented type of individual therapy that focuses on the connection between thoughts, feelings and behaviors. It seeks to modify your thoughts and behaviors in order to improve your mood. “Ask the therapist what kinds of therapies they do for depression,” Valone says. They may be short term, longer term or a combination, he adds.

Medication. Depending on the severity and frequency of your depression symptoms, medication may help, says Valone. “There are a variety of different kinds of antidepressant medications that have different benefits and disadvantages,” he says. “The more frequent and the more severe the episodes of depression, the more likely they’re going to respond to medications.”

While your PCP can prescribe antidepressants, Valone recommends consulting with a psychiatrist or psychologist first. Both are types of mental health professionals. Typically, psychiatrists prescribe medication, though in certain states psychologists can too.

Also, Valone cautions that finding the right medication can take time and some trial and error. It’s also important to know that if you start taking a medication to treat depression, it’s not a good idea to stop without consulting your doctor first.

What are the benefits of telehealth if I have depression?

The increased availability of telehealth, also known as telemedicine, has greatly increased access to mental health professionals. That’s the ability to visit with a provider over a secure video chat or via a web portal using a smartphone (data rates may apply), tablet or laptop.

Telehealth can be a particularly good option for people who:

• Have no car or public transportation options nearby
• Have mobility challenges
• Live in rural locations

“Telehealth is equivalent in effectiveness to in-person therapy,” Valone says. “It’s been a real advance and a positive development, especially for depressed patients.”

Telehealth makes it easier to attend a treatment session because it doesn’t require you to shower, get dressed or drive to an appointment — actions that may be harder to do when you’re depressed. Patients are also more likely to show up to an appointment when they can attend from home. “It’s less stressful,” says Valone, who offers his clients the option of telehealth or in-person visits. “The no-show rate goes down with telehealth,” he adds.

Get help for depression, anxiety and other mental health issues. Check out Mental Health Complete Plus to get the support you need from the comfort of your own home.

What other treatment options do I have for depression?

Talking to your PCP or a mental health professional is a great first step in treating depression. But you can also take steps on your own. Here are some self-help strategies that may ease some of the symptoms of depression:

• Lean on friends and family. Reach out to people you trust and talk about what you’re going through. “Choose people who are likely to be empathic and supporting,” Valone says. That could be a good friend, family member or trusted neighbor.
• Take care of yourself. Make an effort to do basic self-care, such as showering, wearing clean clothes and brushing your teeth. “A very common complication of depression is that core self-care deteriorates,” Valone says. Even though self-care may require more effort if you’re depressed, doing it can help you feel better.
• Exercise. “Exercise is a natural antidepressant,” Valone says. He recommends consulting with your PCP before starting a new exercise program, especially if you’ve been sitting a lot — which is common with depression. Also, try to exercise early in the day, so that the activating effect doesn’t interfere with sleep.
• Find calm. Practicing meditation, yoga and other relaxation exercises can help support your mental health and overall well-being.
• Explore self-help resources. The internet is a great resource for information on coping with depression. You can find apps, self-help books, videos and websites all dedicated to dealing with depression. Valone suggests choosing your sources carefully. “Go to vetted and trusted resources, like the American Psychological Association website,” Valone says.
• Join a support group. “I encourage patients to go to support groups — the more support, the better,” Valone says. They’re a great addition to professional help. He recommends vetted resources such as the:
• Depression and Bipolar Support Alliance
• National Alliance for Mental Illness
• Mental Health America
• Avoid drinking alcohol or using drugs. These substances can make depression worse.

Ready to prioritize your mental health, but don’t have coverage? Mental Health Complete Plus could be the answer. Call 1-844-211-7730 for more information.

For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

National Institute of Mental Health. “Depression.” 2024. Retrieved from https://www.nimh.nih.gov/health/publications/depression

StatPearls. “Cognitive behavior therapy.” May 23, 2023. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK470241/

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51842-X-1224