Are you really depressed? A self-diagnosis guide and scientific intervention plan for depression

Are you really depressed? ——Analysis of the core symptoms of depression

The pace of modern society is accelerating, and anxiety and stress are everywhere. Many people often feel depressed and exhausted, and even wonder if they are suffering from depression.

But in fact, depressed mood ≠ depression.

According to the World Health Organization ( WHO ), more than 280 million people worldwide are affected by depression, accounting for 3.8% of the world's population ( World Health Organization, 2023 ). However, a large number of patients still do not receive proper diagnosis and treatment.

📌 How to determine if you are depressed?

If you have frequently experienced 5 or more of the following symptoms in the past two weeks and they have had a significant impact on your life, you may need further evaluation to determine whether you have depression ( DSM-5 diagnostic criteria).

✅ Core symptoms :

• Persistent low mood (feeling blue, hopeless, empty most of the day)

• Decreased interest or pleasure (loss of interest in activities that you previously enjoyed)

• Changes in appetite or weight (unintentional weight gain or loss of more than 5% )

• Insomnia or hypersomnia (significant decrease in sleep quality or excessive sleepiness)

• Fatigue or decreased energy (feeling extremely tired even when doing simple tasks)

• Feelings of self-blame or worthlessness (often feeling negative about yourself, guilty, or helpless)

• Difficulty concentrating (having trouble focusing on work or school)

• Slowness or restlessness (slow movements or agitation)

• Negative thoughts (frequent thoughts of death, self-harm, or even suicidal thoughts)

 

There are different types of depression. Which one is yours?

📌 Depression is not one size fits all. It can manifest in different types, and different symptoms require different treatments:

🔹 Major Depressive Disorder ( MDD ):

• Symptoms : persistent low mood, loss of interest in everything, decreased energy, and decreased concentration.

• Recommended treatment : SSRI drugs (such as escitalopram and Zoloft ) can effectively increase serotonin levels and improve mood.

🔹 Atypical Depression :

• Symptoms : Easily affected by external factors (mood improves temporarily when good things happen), accompanied by weight gain, lethargy, and extreme fatigue.

• Recommended treatment : SNRI drugs ( such as duloxetine and venlafaxine ) , which can enhance norepinephrine and improve energy and motivation.

🔹 Bipolar Depression :

• Symptoms : Alternating episodes of depression and hypomania (euphoria).

• Recommended treatment : Paroxetine (パキシル) , which has the effect of stabilizing mood, but must be used under the guidance of a doctor to prevent manic episodes.

🔹 Anxious Depression :

• Symptoms : Depressive symptoms are accompanied by extreme anxiety, tension, irritability , and prone to sleep problems.

• Recommended treatment : Escitalopram (シプレックス) , which has both anxiolytic and antidepressant effects and is suitable for patients with anxiety and depression.

🔹 Persistent depressive disorder ( Dysthymia ) :

• Symptoms : Long-term mild depression (symptoms lasting more than two years), but without the complete loss of functioning that occurs in major depression.

• Recommended treatment : Mirtazapine (Liflux) , which can improve sleep and appetite and is suitable for patients with long-term mild depression.

📌 Different types of depression require different treatment plans, and scientific selection of medications can effectively relieve symptoms.

Scientific treatment of depression: medication + lifestyle adjustments

(1) Mechanism of action and data support for antidepressants

Antidepressants improve mood by adjusting neurotransmitters in the brain (such as serotonin , norepinephrine, and dopamine). The following are clinical data supporting several common antidepressants:

Drug Name	Mechanism of action	Clinical Data
Escitalopram	SSRIs , which increase serotonin levels	Studies have shown that escitalopram can reduce depressive symptoms by 47% ( Baldwin et al., 2020 )
Zoloft	SSRIs , which are widely used for depression and anxiety	Studies have shown that Zoloft can reduce anxiety scores in patients with anxiety and depression by 55% ( Stein et al., 2019 )
Duloxetine	SNRIs , which increase serotonin and norepinephrine	Studies have shown that duloxetine is effective in treating atypical depression, increasing energy levels by 42% ( Raskin et al., 2020 )
Mirtazapine	Enhances norepinephrine and serotonin to improve sleep	Studies have found that mirtazapine can increase deep sleep time in patients with depression by 35% ( Winokur et al., 2018 )

( 2 ) Daily strategies to improve depression

Antidepressant medications can effectively improve symptoms, but combined with lifestyle adjustments, recovery can be accelerated to the greatest extent possible:

✅ Adjust your sleep : go to bed and get up at fixed times every day, and avoid staying up late.

✅ Dietary adjustment : Consume foods rich in Omega-3 (deep-sea fish) and tryptophan (bananas, milk) to promote the synthesis of neurotransmitters.

✅ Moderate exercise : Studies have shown that 150 minutes of aerobic exercise per week can reduce depressive symptoms by 30% ( Craft & Perna, 2004 ).

Scientific assessment, reasonable treatment, let life get back on track

Depression is a treatable disease. The key lies in scientific assessment and correct intervention. If you suspect that you may be depressed, don't be afraid. First, take a self-test to understand your situation and consult a professional doctor.

For those with mild depression, adjusting lifestyle may improve symptoms; for those with moderate to severe depression, safe and effective antidepressants (such as escitalopram, Zoloft, duloxetine, and mirtazapine ) can help restore health.

📌 Scientific treatment of depression will help you regain the color of life! If you have any related questions, please consult a professional doctor to find the treatment plan that suits you best.