We all struggle with feeling blues sometimes but how do you know if you're really battling with depression? Dee Marques explains the four key things to look out for and suggests some ideas to banish 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.

In a previous article I wrote about how 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 – and the continued restrictions and threat from COVID-19 – it’s hardly surprising that many of us are feeling the blues right now. 
 

This feeling is not new, and there are references to it that go back hundred of years. In fact, it seems that the expression “feeling blue” 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.

 

Feeling blue vs depression

I’ve struggled with occasionally feeling down and blue 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, views and environment.

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Ask yourself: are you feeling blue or clinically depressed? 

 

Indeed, no one should be expected to feel happy when faced when losing a job or feeling 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.

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However, the problem comes when feeling blue becomes the rule rather than the exception. Everyone can have a bad day, a bad week, or a bad month – especially now we have been living through a pandemic. But if the low mood persists and we do nothing to curb it, it may a slippery slope towards 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 just a bit blue or if it’s something more serious, like depression? Here's what you need to keep an eye on:
 

1. A specific cause

One of the main differences is that the blues usually has a specific cause, and you’re able to pinpoint your feelings of sadness to an event, like losing a parent, missing out on an important opportunity, or a break-up. On the other hand, people who are depressed can’t usually trace back their feelings to a concrete event. The low spirits are just there, and they linger on and on precisely because they don’t seem to have a cause.

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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 seeing light at the end of the tunnel.

 

3. Intensity

It’s not hard to imagine how much of a burden this feeling 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 the blues, which usually improves when we do something we enjoy, a characteristic of depression is the inability to find enjoyment even in the things that used to bring us joy.

 

“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.”


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.
 

 

4. Symptoms

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

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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.

 

Lifting your spirits when you’re feeling down

Unlike depression, feeling blue doesn’t require treatment. But nobody enjoys feeling down, so there are things we can do to lift our spirits during this phase. Remember that our ability to enjoy the things we love isn’t usually affected by the blues, so the first suggestion is to make time to do those things.

The 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.

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Beat the blues with laugher shutterstock/Flamingo Images


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.

 

“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.”


I’m a great believer in the power of creativity. 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.

One last suggestion to lift your spirits when feeling blue would be to 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. Pottering around can do wonders for your mood!
 

Conclusion: feeling blue

Feeling in low spirits? You’re not alone. The blues usually hits in January and February and it can be an opportunity to review our goals, habits, and views. If you’re affected by the blues, try some of the suggestions above and chances are they’ll brighten up your mood. But if things don’t improve and you think you have depressive symptoms, seek help immediately. Your mental health is too important to postpone treatment. 
Main image: shutterstock/panitan photo
 

 

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Written by Dee Marques

dee.jpgA 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.

 


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