How do you know when it’s “just the blues," or when it’s something more serious, like depression? And how do you even begin the process of getting better?

If you’re concerned about your mental health or that of a loved one, you’re not alone. Mental health problems have been on the rise.

Understanding the symptoms of stress vs. depression can help you recognize what you’re dealing with. 

According to the CDC, symptoms of depression can include: 

• Changes in sleep – sleeping too much or too little
• Changes in appetite – eating too much or not enough
• Changes in mood; irritability
• Loss of interest in activities you once enjoyed
• Low energy; persistent fatigue

If you’re experiencing these symptoms, it may be time to reach out for help by following these steps.

Once you persistently recognize one or more of these symptoms, the first step you should take is talking to someone you trust. 

This could be your primary care provider, a counselor through your house of worship, a therapist, or even a close friend or family member with a medical background. 

After you’ve talked to someone you trust, get help from a medical professional who can make sure you are otherwise healthy, and can prescribe medication if that is deemed appropriate. Some conditions, such as low Vitamin D levels, anemia, or hypothyroidism can mimic depression – it’s important to get these or other conditions ruled out.

It’s often easiest and most comfortable to reach out to your primary care doctor at first, but they may recommend that you see a psychiatrist, which is a physician that specializes in mental health.

If you are a Blue Cross and Blue Shield of North Carolina (Blue Cross NC) member, we offer a range of resources to help you navigate your mental health journey with confidence. Our care navigators can help you find a behavioral health provider that is right for you. 

Your doctor will go over options with you such as starting an antidepressant, starting therapy, or a combination of the two.

If you’re looking for a therapist, we've got some tips to get you started.

If you aren’t able to see someone in-person, many mental health providers offer virtual therapy.

Even after you take those first three steps, you may not feel like you’re making progress on your own.

You know how it is when you need to lose weight, and you see those first few pounds come off, then you really get into it? It’s sort of like that. Once you start feeling a little better, you’ll be very eager to feel “normal” again.

Support your recovery by exercising, getting outside in the sunshine, reaching out to an old friend (even when you don’t feel like being social), asking for help where you need it (the house, the kids, etc.) so that you have more space to take care of yourself. There’s no one-size-fits-all approach, so do what works for you.

If you find the news is too heavy or triggering for you right now, take a break. You can stay informed without having to read all of the details.

You might start to feel better and think – I don’t need this medication; it’s a pain to remember to take. I don’t need therapy; it’s expensive and time-consuming. I don’t need my house cleaned; it’s annoying to pick up this mess for the housecleaner. And so on and so forth. This strategy may work for a while, but something inevitably will happen that knocks down this house of cards.

When you feel better – fantastic! Keep up the good work and don’t stop! Life will throw you curveballs, but if you are putting in the work of taking care of yourself, you’ll better be able to handle it.

The good news is that stress or depression is treatable. The heartbreaking news is that untreated depression can be deadly. If you’re unsure if you’re just “feeling down” or if it’s clinical depression, reach out to someone you trust today. 

If you need immediate help for a psychiatric or medical emergency, call 911 or 988 (Suicide & Crisis Lifeline) or visit your local emergency room immediately.