October is here, and it brings with it National Depression and Mental Health Screening Month—a perfect time to check in on how we’re really doing. Mental health is something we all need to take care of, but sometimes, life gets overwhelming. Depression, in particular, can sneak up on us or someone we care about. This month, I want to help you understand what depression looks like, how it can affect you, and most importantly, how you can take steps to feel better.

What Is Depression?

Depression is more than just a bad day or feeling sad because something didn’t go your way. It’s a real, medical condition that can affect how you think, feel, and act. It can make everything seem harder—even getting out of bed or talking to a friend. For some people, depression can come and go, but for others, it’s a longer struggle. Either way, it’s important to recognize it and know that help is available.

Symptoms of Depression

Depression can show up in a lot of different ways, and it’s not the same for everyone. Some common signs include:

• Feeling sad, empty, or hopeless for more than a couple of weeks.
• Losing interest in things you usually enjoy, like hobbies or socializing.
• Changes in appetite—you might eat more or less than usual.
• Sleep issues, such as insomnia or sleeping too much.
• Feeling tired or having no energy, even when you’ve rested.
• Feeling guilty or worthless, as if nothing you do is good enough.
• Trouble concentrating or making decisions.
• Physical aches and pains with no clear cause.
• Thoughts of death or suicide—If you or someone you know is thinking about suicide, call the Suicide & Crisis Lifeline at 988 or text “HELLO” to 741741 to connect with someone who can help right now.

If any of these feel familiar to you, you’re not alone. Depression is one of the most common mental health issues, but there is so much hope and support out there.

How Depression Affects Life

Depression doesn’t just weigh down your emotions—it can spill over into every area of life. Relationships, work, and even physical health can suffer. Tasks that used to be easy can feel like mountains, and that can make you feel isolated or even frustrated with yourself. But remember, it’s not about willpower or just “snapping out of it.” Depression is a health condition, and like any health issue, it needs care and attention.

What Can You Do to Improve Mental Health?

Taking care of your mental health is a journey, but it starts with simple steps:

1. Practice Self-Care: You’ve heard it before, but it really does help. Regular exercise, eating nutritious food, and getting enough sleep can boost your mood and energy levels. Start with baby steps—like taking a short walk or eating one healthy meal a day.
2. Stay Connected: When you’re feeling low, it’s easy to pull away from people, but talking to a friend or family member can make a huge difference. They don’t have to solve anything—just listening helps.
3. Try Mindfulness: Practicing mindfulness, like deep breathing or meditation, can help quiet anxious thoughts and bring you back to the present moment. Even just a few minutes a day can help.
4. Set Small Goals: Don’t overwhelm yourself with big to-do lists. Start with one thing at a time—something small that feels achievable. Celebrate each step forward, no matter how tiny it may seem.
5. Seek Professional Help: Therapy, counseling, or talking with a healthcare provider can help you work through depression. Sometimes medication is needed, and that’s okay too. It’s about finding what works best for you.

Where to Get Help

If you think you or someone you love might be struggling with depression, reaching out to a professional is so important. Therapists, counselors, and even your regular doctor can help you figure out the next steps. There are also hotlines, community centers, and support groups that can offer guidance when you’re not sure where to start.

As part of Mental Health Screening Month, I’m also including a PHQ-9 Depression Screener below. It’s a simple way to check in with yourself and reflect on how you’ve been feeling. You can find the full screener on the National Institutes of Health (NIH) website here. Please note: this screener is not a diagnosis. It’s just a tool to help you compare your feelings to what others may experience. If you score high or feel concerned about your results, definitely reach out to a mental health professional for further guidance.

PHQ-9 Depression Screener

Final Thoughts

Remember, taking care of your mental health is just as important as taking care of your physical health. If you’ve been feeling off or overwhelmed, this is your gentle reminder to slow down and check in with yourself. If something feels wrong, don’t be afraid to reach out for help. You deserve to feel good, and there’s no shame in asking for support.

If you want to talk more about mental wellness or if you’re curious about how to improve your well-being, feel free to connect with me. Together, we can figure out what steps make the most sense for you and how to move forward.

Here’s to a healthier, brighter future—one step at a time!