Subtle Signs of Depression You Might Miss (And How to Fight Back)

One of the trickiest aspects of dealing with depression is that it’s an invisible illness. From the outside, most people can’t tell that you may be suffering, even those who are closest to you. For me, depression has been a long-term chronic illness I’ve had to deal with. Many believe it’s as easy as shaking it off or equate depression to having a low mood, but it’s important to be aware that depression is caused by a chemical imbalance in the brain and can also be the result of trauma. Depression takes time to heal and the journey is not linear, it’s full of peaks and valleys that can threaten the stability of your life, your work, and your relationships. As someone who lives with depression, I have to continually monitor my mind and body as well as shift my perspective on what’s “normal” to what’s healthy for me as an individual. Over the years, I’ve noticed a few telltale warning signs that my depression may not be in check.

Physical Fatigue

My top sign that depression may be surfacing is a dramatic reduction in my energy levels. Afternoon naps become a necessity rather than a luxury. I find myself rearranging my life so that I can have more time to rest or a few minutes to lay down in between activities. This is a sign of mental fatigue as well as physical fatigue. Depression can manifest in physical symptoms as well, even body aches.

Losing Interest in Your Favorite Activities

As a creative and entrepreneur, I can always tell when interest in my passions are waning. When activities that I once loved begin to seem like a burden or I  begin to question whether I’m good enough to complete the goals I’ve set for myself, these may be signs that depression is taking over.

Negative Self Talk Takes Over

If you’ve ever found yourself feeling like you can’t get anything right and your internal dialogue is always beating down on you, it might be a sign that depression is taking over. If there’s one thing I have learned in my lifetime, it’s that depression is a liar. It tells us we can’t do it, we’re not ready, we’re not good enough. But all of these messages only serve to hold us back. One strategy my therapist taught me is to make a chart in your journal. One column has the negative self-talk statement that I typically say to myself and the other column has a positive thought that counters the negative. I’ve included a worksheet below to help you with this exercise. Basically, we are using the power of our minds to challenge negative thoughts and doubts.

Routines start slipping 

One of the first things I learned about taking care of my mental health is that routine is essential to a calmer mind, especially when the routine incorporates self-care and self-love. One sign that I may be slipping into depression is when my routine goes out of the window completely. I’m waking up later (or not sleeping at all!) I’ve been inside for days without connecting to nature rather than going for my daily jog,  and I might notice my eating habits going from bad to worse. These are all signs that self-care is slipping as a priority.

Appetite changes

Everyone has a different relationship with food. If you notice that your appetite is changing, either you’re eating too much or too little, it might be a sign that you are trying to exercise control over your eating because the rest of life might feel out of control. I’ve been there many times. Food can serve as a delightful distraction or alternately another place to point to our failures and confirm negative core beliefs.

Overwhelm

Have you ever felt sensory overload? Does your brain feel like it’s packed to capacity? You’re finding yourself in spirals of worry and experiencing tenseness in your body (for me it’s my chest) and you may be experiencing irregular breathing. Take a deep breath. This can happen more often when experiencing depression or burnout. I also suffer from Generalized Anxiety Disorder, so one thing I notice is that when I’m feeling depressed, I most likely will experience symptoms of anxiety as well.

The Difference between Depression and Burn Out: How to know

As a person who has dealt with both depression and burnout at different stages of my life, the difference is clear. One is usually the product of overworking, the other can be triggered by trauma, hormonal changes, and lifestyle changes. I’ve experienced depression at big transitions in my life or hormonal events like postpartum depression after the birth of my daughter. Burnout comes more from the feeling that my time is overbooked without receiving enough energy back from what I’m putting out. It feels like being in survival mode. Your cup is half full or just about empty; you’re making it by but not thriving. 

“Burnout is thought to comprise emotional exhaustion, depersonalization, and reduced personal accomplishment. “ -  https://www.ncbi.nlm.nih.gov/

The best thing to do when you are experiencing burnout is to rest and intentionally refill. Both Depression and Burnout are definitely topics to consult your therapist about. In addition to talk therapy,  Depression might take medication to reestablish balance.

Here’s a Free Positive Self-Talk worksheet to help you counter negative thoughts! Enjoy!

Disclaimer: I’m not a mental health professional. If you’re looking for a therapist, I recommend psychologytoday.com, therapyforblackgirls.com, or https://thisisdrkbeauty.com/drk-healing/.

So how do you know when you are going through depression? How does it differ from burnout for you? Tell us in the comments!