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Tiredness and lack of energy, so that even small tasks take extra
effort
the other criteria for depression such as the length youve been
manifesting the symptom and whether it causes significant distress or
impairment to your life. Its also important to note that many of the
symptoms below can actually be healthy responses to depression if used
in moderation.
Prudence and wisdom should thus be used when checking yourself
against this criteria; when in doubt, talk to a mental health professional.
Increased use of alcohol and other substances. Theres a common
saying when it comes to gender and melancholy: women get depressed;
men drink. And indeed, a typical response for men going through a
prolonged low mood is to turn to alcohol and other mood-altering
substances to blunt their despondent feelings. If you find yourself using
these sorts of substances more than you usually do, it could be a sign
that youre depressed.
Distraction and escapist behavior. While theres certainly nothing
wrong with taking part in activities that distract you from your low mood
(in fact, well recommend it as a method for managing your depression),
it can become a problem when those distractions are of a type that can
make your depression worse or prevent you from living a thriving life.
Common distractions men resort to when feeling depressed include TV
watching, video game playing, and web surfing. Theres nothing wrong
with these activities in moderation, but if done too much, they may
actually make you feel more depressed or at least no better than
before. In a study in which participants were paged at random times
during the day and asked to report on how they were feeling, people
were found to experience their lowest mood when watching TV or surfing
the web, especially late at night.
Another distraction men commonly turn to when depressed is
pornography. While the good feelings that come with masturbating to
porn can alleviate a low mood in the short-term, this habit can do more
harm than good in the long-term. Repeatedly stimulating your dopamine
production in an artificial way, whether through excessive porn use or
Conclusion
So are you depressed or just feeling low? As you can see, the line
between the two just isnt very clear.
The good news is that when it comes to light-to-moderate cases of
depression, knowing if youre technically, clinically depressed or not isnt
that important. And thats because the methods youll use to remedy the
situation are pretty much the same whether youre actually depressed or
just going through a gloomy spell. In fact, the best methods for tackling
depression are things you should be doing even during the times when
youre not feeling melancholy.
And, if you have severe depression, well, you wont have much doubt as
to whether youre struggling with the black dog or not. It will be quite
evident. If youre having trouble summoning up the motivation to even
get out of bed, if your whole worlds gone gray and you dont feel
anything at all, and/or youre experiencing suicidal thoughts, youre
almost assuredly clinically depressed. In this case, in addition to taking
up the best practices well lay out at the end of this series, you may
need to talk to a mental health professional. If you wont do that, at least
talk to a friend, loved one, or clergyman; dont keep how youre feeling
to yourself.
Ultimately, while its helpful to give something youre experiencing a
concrete name, depression is so complex, and manifests itself so
individually, that I dont recommend obsessing over clinical checklists in
order to give yourself a label. Only you know for sure whether what
youre experiencing is normal and bearable, or is something that is
getting in the way of the life you want to live. If it is, then you need to
take action. How to take the bull by the horns, and the black dog by the
leash, is what well lay out next week in the final installment of this
series.