Depression is one of the most common mental health conditions in the United States, yet many people have trouble recognizing it in themselves. Symptoms can build slowly, shift over time, or blend in with everyday stress. It’s common to wonder whether you’re dealing with burnout, life changes, or something more. If you’ve been asking yourself, “How do I know if I’m actually depressed?”, you’re already taking an important step toward understanding your mental health.
Clinically, depression is defined by criteria outlined in the DSM-5, which require at least five symptoms occurring nearly every day for a minimum of two weeks, including either depressed mood or loss of interest or pleasure [5]. These symptoms must cause meaningful distress or interfere with daily functioning. Beyond sadness, depression can appear as irritability, emotional numbness, heaviness, or feeling disconnected from yourself or others. Physical symptoms like fatigue, sleep problems, and changes in appetite are also part of the diagnostic picture [5]. Many people are surprised to learn how often depression shows up in the body as much as in the mind.
Because depression varies widely from person to person, licensed psychiatric providers use structured tools to help clarify what someone is experiencing. The most widely used is the PHQ-9, a nine-item questionnaire based directly on DSM-5 symptoms. It is one of the most well-validated mental health screeners available. The PHQ-9’s original validation study showed strong reliability in measuring depression severity and identifying major depressive disorder, especially with scores of 10 or higher [1]. Subsequent research, including international case-control studies and large meta-analyses, has consistently supported its accuracy across diverse populations [2,3].
In clinical care, the PHQ-9 is not just used for screening. It is also a standard tool for monitoring symptoms over time, especially when someone is starting treatment, adjusting medications, or receiving ongoing care [4]. This makes it valuable for both initial evaluation and tracking progress.
Still, a screening score alone cannot diagnose depression. Diagnosis depends on a comprehensive assessment that reviews symptom patterns, duration, functional impact, medical history, and safety considerations. Updated clinical guidelines for major depressive disorder from the VA-DoD emphasize combining validated tools like the PHQ-9 with a full clinical interview to ensure accurate diagnosis and individualized treatment planning [6]. A recent JAMA review also pointed out that depression can vary widely among individuals, and evaluating context is essential for correct diagnosis [7].
It is also normal to have periods of low mood that do not meet criteria for major depression. A PHQ-9 score of 0 typically indicates minimal or no depressive symptoms and makes clinical depression unlikely at that time [1,7]. However, if someone has a history of depression, ongoing stressors, or risk factors, occasional screening can help detect changes early [7].
You may want to reach out for help if:
- Your symptoms have lasted two weeks or more
- You’re struggling with motivation, focus, or emotional steadiness
- Your work, relationships, or daily functioning are being affected
- Activities you used to enjoy no longer feel engaging
- You feel overwhelmed, disconnected, or unlike yourself
- You’re unsure whether what you’re feeling “counts” as depression
If you are experiencing thoughts of self-harm or feeling like you might be better off gone, it is important to seek help right away.
For adults in California, mental health care is more accessible than ever. Telepsychiatry allows you to meet with licensed psychiatric providers through secure video visits from home or anywhere private. At Remedy Psychiatry, our team uses tools like the PHQ-9 along with comprehensive evaluations to help you understand what you’re experiencing. If treatment is appropriate, options may include medication, therapy referrals, or lifestyle strategies tailored to your needs.
You can learn more about Remedy’s treatment services here.
You can review insurance plans accepted in California here.
For questions about telehealth, privacy, or what to expect, visit here.
When you’re ready, you can book a telepsychiatry appointment here.
If you have been wondering whether what you are feeling might be depression, reaching out for clarity is a meaningful and proactive step. You do not need to wait until symptoms become severe or overwhelming. Support is available, and you do not have to navigate these experiences alone.
References
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Kroenke K, Spitzer RL, Williams JB. The PHQ-9: Validity of a Brief Depression Severity Measure. J Gen Intern Med. 2001;16(9):606-13.
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Suzuki K, Kumei S, Ohhira M, Nozu T, Okumura T. Screening for Major Depressive Disorder With the PHQ-9 and PHQ-2 in an Outpatient Clinic in Japan. PLOS One. 2015;10(3):e0119147.
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Moriarty AS, Gilbody S, McMillan D, Manea L. Screening and Case Finding for Major Depressive Disorder Using the PHQ-9: A Meta-Analysis. Gen Hosp Psychiatry. 2015;37(6):567-76.
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Korsen N, Gerrish S. Use of PHQ-9 for Monitoring Patients With Depression in Integrated Primary Care Practices. Ann Fam Med. 2022;20 Suppl 1.
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American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders (DSM-5). APA; 2022.
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Brockington R, Buelt A, Capaldi V, et al. Management of Major Depressive Disorder (MDD). Department of Veterans Affairs/DoD Clinical Practice Guideline; 2022.
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Simon GE, Moise N, Mohr DC. Management of Depression in Adults: A Review. JAMA. 2024;332(2):141-152.
