How to tell if the difference between a bad mood and depression

Though many people have depression, it’s common to shy away from discussing it or seeking help. Some people may not even realize that what they’re feeling is depression.

So, how can you tell if you’re clinically depressed? When is it time to get help, and what are steps you can take to feel better?

The difference between a bad mood and depression

“Depression is a persistently low or irritable mood that’s gone on for two weeks or more,” says Emily Bray, DO, a psychiatrist in Philadelphia. “Regardless of what else is going on in your life, with depression, you tend to stay low. In fact, you may not be able to take pleasure in things you used to find fun and interesting.”

On the other hand, if you’re in a bad mood, your emotions could change from minute to minute, hour to hour, says Dr. Bray. You may cry, have a hard time getting out of bed, or feel drained or unable to concentrate—symptoms that come along with depression as well. But you’re more likely to feel an emotional boost if something good happens; if you participate in an activity that you find interesting, you may forget about your worries.

Clinical depression also tends to come along with five or more symptoms such as:

• Sleeping too much or not sleeping enough
• Loss of appetite or overeating
• Weight changes
• Feeling constantly tired
• Lack of concentration
• Feelings of worthlessness or guilt
• Thoughts of death or suicide: If you or a loved one is contemplating suicide, call, text, or chat 988 to reach the 988 Suicide & Crisis Lifeline. If someone is actively suicidal, call 911, stay with them until help arrives or drive them to the nearest emergency room.

If you have a low mood but lack clear-cut symptoms of depression, seeking help can still be worthwhile. “If difficult times are affecting you emotionally, I would still recommend some brief supportive therapy,” says Bray.

With brief supportive therapy, a counselor can help you work through specific issues on a short-term basis. They will ask open questions, listen while you reflect on the challenges you’re facing, and offer coping strategies.

Get help for depression

Left untreated, depression can reduce your quality of life, increase the risk for suicide, and make it harder to treat other medical conditions. However, with the right help, feeling better is often possible.

If you feel like you might have symptoms of depression, speak with a healthcare provider or mental health professional. They can make a diagnosis, determine what treatments are right for you, and if needed, recommend a psychiatrist, therapist, or other specialist for those treatments.

For clinical depression, talk therapy such as cognitive behavioral therapy (CBT) is often helpful. CBT challenges harmful thought patterns and helps you to change behaviors that may encourage those thoughts. Your provider might also recommend an antidepressant medication to take alongside talk therapy. Combining therapy and medication is often the most effective approach for treating depression.

Tips to improve mood

Though they shouldn’t take the place of professional treatment, adopting healthy lifestyle habits can lower the risk of depression and ease depression symptoms. Quite simply, they can also pick you up when you’re feeling down.

Your provider may recommend changing certain behaviors, or you may want to take steps on your own, such as the following.

Improve your sleep schedule

A lack of sleep can feed into feelings of sadness or depression. “People with depression often fall into a vicious cycle of staying up at night because they’re sad or anxious, which makes them feel even worse the next day,” explains Bray.

In general, healthy adults should aim for seven to nine hours of sleep per night. Practicing good sleep hygiene can help. Try these tips:

• Try to go to bed and wake up around the same time each day.
• Keep your bedroom cool, dark, and quiet. Minimize sleep distractions by using it primarily for sleep, sex, and changing your clothes.
• Turn electronics off at least 30 to 60 minutes before you turn in for the night.
• Beware practices that might make it tough to sleep at night. Stop drinking caffeinated beverages by early afternoon and avoid strenuous exercise before bed.

Try to get moving and do the small stuff

“Getting up and doing things, called behavioral activation, has been shown to lessen depression symptoms as well,” says Bray. “Get out of bed, shower, get in a little physical activity, clean the house—it sounds small, but studies show that the act of moving really can help.”

In fact, any exercise—even small bursts of physical activity—can help improve mood. A short, outdoor walk is one smart way to get moving. Just 20 minutes at a brisk pace can raise levels of feel-good brain chemicals for hours.

Eat a healthy diet

The foods we eat can affect our state of mind. Help meet your nutritional needs, keep energy levels steady, and support good health by:

• Prioritizing nutritious foods like fruits, vegetables, whole grains, legumes, lean proteins such as skinless poultry and fish, and healthy fats like those found in nuts and olive oil
• Limiting saturated fat, excess salt, and added sugars, which are often found in ultraprocessed foods, fast food, red and processed meats, and baked goods
• Avoiding alcohol (and illicit drugs)

Cooking and planning meals can be challenging when you’re feeling down. Remember that it’s okay to use convenience foods to keep yourself nourished—and that it’s okay to accept help from others.

Make sure to drink enough water, too. Dehydration can put you in a mental fog, sap your energy, and worsen your mood. Increase your daily water intake by keeping a water bottle with you and taking scheduled hydration breaks.

For additional recommendations and support, reach out to a healthcare provider, who can help you on your way to feeling better.