Feeling Blue or Clinically Depressed? The 4 Signs to Look For

We all feel blue sometimes, but how do you know if the stormclouds will pass or you're actually clinically depressed? Dee Marques explains four key factors that distinguish between feeling blue and a serious mental health issue. Plus, top tips on how to beat the blues. 

 

Even under normal circumstances the New Year can bring contradictory feelings: it’s meant to be a time for new beginnings and positivity, but not everyone feels in good spirits. In reality, it’s rather the opposite, since January is actually known as a prime time for feeling blue and is the most depressing month of the year.

The January blues is a real thing. Low morale can be a result of limited exposure to natural light, having fewer opportunities to spend time outdoors and recharge our batteries by being in contact with nature, financial pressure after heavy holiday spending, and the shock of having to go back to “normal life”. With all that in mind, it’s hardly surprising that many of us may be feeling blue right now. 

 

What Is the Meaning of Feeling Blue? 

The actual term 'feeling blue' is not new, and there are references to it that go back hundred of years. In fact, it seems that the expression comes from an old sailing tradition. In the past, blue flags would be flown if a ship lost the captain or another crew member. This was to signal feelings of loss and sadness, similar to the main symptoms of the blues: demotivation, lack of energy, and being tearful or more sensitive than usual.

Ask yourself: are you just feeling blue or clinically depressed? 

 

Feeling Blue vs Depression

I’ve struggled with occasionally feeling the blues for years, and I’ve learned that in some cases it’s justified. In some ways, feeling blue may actually be a positive thing, in the sense that it’s a sign that we need to pay close attention to our habits, thoughts/feelings, and environment.

Indeed, no one should be expected to feel happy when faced when losing a job or being stuck in a rut, so we can say that under certain circumstances, feeling blue is a normal reaction to certain life events and we shouldn’t fight it. Instead, it could be more productive to allow ourselves to listen to that feeling and take steps to make our lives more meaningful.

 

“Laughter is the best medicine, and this applies to fighting the blues, too. Watching a comedy or trying laughter yoga can really boost your mood.”

 

However, the problem comes when feeling blue becomes the rule rather than the exception. Everyone can have a bad day, bad week, or bad month. But if a low mood persists and we do nothing to curb it, it may a slippery slope towards clinical depression.

Indeed, it's essential to clarify that feeling blue is not the same as being depressed. Clinical depression is a mood disorder, a mental health condition that can affect mind and body. So, how do you know if you’re simply feeling blue or if it’s something more serious, like depression? Here are the four key factors that can help you distinguish between the two:

 

1. A specific cause

One of the main differences is that feeling blue usually has a specific cause; you’re able to pinpoint your feelings of sadness to a specific event, such as losing a parent, missing out on an important opportunity, adult bullying, or a romantic break-up.

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On the other hand, people who are depressed can’t usually trace back their feelings to a singular concrete event. The low spirits are just there, and they linger on and on precisely because they don’t seem to have an identifiable cause.

 

2. Duration

This brings us to another important difference between feeling blue and being depressed, which is duration. Feeling blue is usually temporary, and we know the sadness will pass, even when we’re in the middle of it. But people affected by depression see no end to their gloomy feelings: we can quite literally compare depression to not ever being able to see light at the end of the tunnel.

 

3. Intensity

It’s not hard to imagine how much of a burden feeling blue can be to mental health, so the intensity of the symptoms is much stronger in depression. The intensity is such that the sadness takes over pretty much every thought and action. Unlike feeling blue, which usually improves when we do something we enjoy, a characteristic of depression is the distinct inability to find enjoyment – even in the things that used to bring us joy.

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From here it’s a vicious circle: if you can’t enjoy anything, there’s no point in doing anything. This is usually followed by feelings of numbness or emptiness, which reinforce the circle of hopelessness, negative thoughts and low motivation. In some cases, people may think that the only way to feel something and snap out of the numbness is self harm. This is a clear sign of depression.

Beating the blues with laughter

 

4. Symptoms

Because the intensity of sadness in depression is so severe, it can disrupt everyday life and cause physical symptoms, including sleep disorders, an inability to concentrate, poor memory, headaches, digestive issues, and appetite changes. These can happen with you're feeling blue too, but they’re usually short-lived, and don’t usually stop you from getting on with your day.
 

“In some ways, feeling blue may actually be a positive thing, in the sense that it’s a sign that we need to pay close attention to our habits, views and environment.”

The number of symptoms and their intensity can vary from person to person, but it’s generally agreed that someone can be diagnosed with clinical depression if a combination of these symptoms is present for more than two weeks or if suicidal thoughts are present, even if occasionally. Without treatment, depression can persist for several months or even years, so it’s essential to seek treatment as soon as possible.

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Feeling Blue? Tips to Lift Your Spirits

Unlike depression, occasionally feeling blue doesn’t require treatment in terms of medication or CBT, but nobody enjoys feeling down. So, there are many things we can do to lift our spirits during this phase of feeling sorrow or melancholy. Remember that our ability to enjoy the things we love isn’t usually affected by feeling blue, so the first suggestion is to make time to do those things:

• Get some giggles The old saying goes that laughter is the best medicine, and this applies to fighting the blues, too. Watching a comedy or trying a session of laughter yoga – yes, it really is a thing – can help improve your mood.
   
• Exercise When affected by the winter blues, we may not feel particularly energetic, but physical activity is a great mood booster. Going for a walk, mindful running, swimming, cycling or kickboxing… whatever gives you an exercise high is worth trying. And if you can’t leave the house, you can still keep active: put on your favourite music and dance, do some yoga or stretching.
   
• Get creative Human beings are the only species capable of producing and enjoying forms of art like painting, writing, or photography, which says a lot about our creative nature. If you don’t have a creative hobby, it’s time to find one. Experiencing the power of creativity can change our mood, self-image, and general outlook on life. What's more, you could discover your flow state and unlock one of the main keys to happiness. 
   
• Embrace novelty Make small changes to bring some novelty to your routine. Rearranging furniture in your bedroom, getting a new haircut or colour, trying a new recipe, or doing something you’ve never done before. Simply pottering around can do wonders for your mood!

 

FAQS: What Does it Mean to Feel Blue?

1. Why Do I Feel Blue?

Sometimes your brain is just reacting to stress, lousy weather, lack of sunlight, or a life wobble. Feeling blue is usually a temporary emotional dip — not a diagnosis.

 

2. Is Feeling Blue the Same as Depression?

Nope. Feeling blue has a clear cause and passes on its own. Depression sticks around, gets heavier over time, and affects daily life.

 

3. How Long Do the Blues Last?

Anywhere from a few hours to a few days. If your low mood lingers for more than two weeks, check in with a mental-health professional.

 

4. What Helps When I’m Feeling Blue?

Move your body, get outside, talk to someone, do something fun or creative. Small mood-shifters often make a big difference.

 

5. When Should I Worry?

If sadness becomes constant, starts disrupting sleep, appetite or focus, or you can’t find joy in anything — that’s beyond “blue” territory. Time to reach out for support.

 

The Takeaway: Feeling Blue

Feeling in low spirits? You’re not alone. The blues can come at any time of the year but often hits in January and February. It can be an opportunity to review our goals, habits and views. If you’re affected by feeling blue, try some of the suggestions above and chances are they’ll brighten your mood. But if things don’t improve and you think you have symptoms of clinical depression, seek help immediately. Your mental health is too important to postpone treatment. •
Main image: shutterstock/panitan photo, shutterstock/Flamingo Images

If you're experiencing any of the signs of depression make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call  1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you are under 19. 

Written by Dee Marques

A social sciences graduate with a keen interest in languages, communication and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.