We all know that depression is very real and it’s insensitive to throw around phrases like, “I’m so depressed!” any time we’re having an off day.

However, what if we don’t think we have depression, but something is making us feel depressed?

Depressed feelings can be shorter-lived and not meet the criteria for an official diagnosis of depression.

While we can be aware that others dealing with depression may “have it worse,” this doesn’t mean we should belittle our own feelings and experience. That won’t be helpful to you or anyone around you.

Just as others are responsible for honoring their experience and what they need, you are in charge of your mental health as well.

No one ever said to wait until your symptoms are so severe they turn into a diagnosable disorder before caring enough to help yourself.

With that in mind, below are a series of questions to think about and consider whether any of them may be impacting your mood at this time. There are many reasons why we may not feel like our normal selves from time to time.

1. Has the weather changed?

In many places, the transition into the fall and winter seasons can bring a drastic temperature drop and diminished sunlight.

This isn’t a new phenomenon but it may be affecting you more than you realize.

The frozen ground and frequent rain might hinder your ability to keep up with outdoor activities that were previously part of your self-care or exercise routine. Even walking the dog can become less enjoyable when your face resembles an igloo more with every passing minute.

When activities you used to enjoy are no longer possible or have become a chore, that’s a quick way to start feeling less like yourself.

The official term for this issue, for those experiencing symptoms of depression brought on by the onset of fall and winter, is Seasonal Affective Disorder.

Seasonal Affective Disorder (SAD) is a common issue, affecting millions of adults, though they may not know it. Fortunately, it only lasts a handful of months, corresponding with the colder and darker seasons. The shorter days and lack of sunlight can have a profound negative effect on many people.

Knowing that this could be playing a role in your mood, you can start showing more compassion for yourself. To understand the causes and symptoms of SAD better, I recommend checking out the National Institute of Mental Health. This link takes you straight to the source for more information about Seasonal Affective Disorder.

2. Has your routine changed?

Though we can often feel limited by a repetitive schedule that allows little to no room for flexibility or spontaneity, a change to our normal routine can leave us surprisingly off balance.

Most humans find comfort in some level of stability and predictability. This is how we know what to expect and find purpose in our daily activities.

If you’ve recently had a change in your schedule, whether it’s making your day more hectic or more empty, this could be affecting your mood.

Extra responsibilities often mean more work and more pressure to accomplish everything.

Removing a regular task that normally gave your day meaning and structure can leave you feeling aimless or unproductive. For many of us who thrive off of pursuing goals, we can struggle to find the sense of purpose we had gained through previous activity.

Does that resonate with you?

If so, consider any recent changes to your life that may be impacting you in this way.

If there has been a change, you can find comfort in knowing that your feelings may be stemming from changes to your routine.

3. Is your job fulfilling?

Many people stay in dissatisfying jobs WAY longer than they wanted or intended to.

If a depressed mood is weighing on you and you’re unable to pinpoint it, evaluating your level of fulfillment with the work the takes up the majority of your day is a good place to start.

Even though a change could make a big difference, work tends to be a category a lot of people immediately rule out as being an option for change.

But what if it was? Regardless, the thing taking up that many hours of your day is no doubt taking up a lot of mental space as well.

Could be worth weighing the pros and cons of sticking it out.

If you are satisfied with your current source of income, this is an easy one to rule out.

If you’re unsure, consider giving this a read– Is Your Job Making You Sick? 4 Ways to Take Control of Chronic Work-Related Stress

4. Are you sleeping enough?

Getting enough sleep can produce near miraculous results for your mental state.

As someone who often burns the candle at both ends and has a difficult time shutting off as soon as I’m able to, I can speak from experience on this one.

Getting more sleep than you normally do can make a profound difference in how you feel throughout your day. When you’re used to running on fumes, this can make a bigger difference than you might expect.

Try turning off the show or putting down the phone sooner than you’re really ready. You might feel like you’re cheating yourself out of the little downtime you have, but it may be worth it to give your body and brain more time to rest and recharge.

You might even make up for the lost time by being more productive the next day, and accomplishing more than if you had pushed yourself to stay up late.

Sometimes getting more sleep is what you need more than another episode of a Netflix series. Not every night, but once you’ve experienced the benefits of prioritizing yourself in that way, you will be able to recognize when your body needs it.

5. Do you tend to be a perfectionist?

I’m putting my hand up and saying “guilty” to this one.

A perfectionistic streak, especially when combined with any of the other factors discussed above, puts you more at risk for feeling a sense of depression about a less-than-ideal situation.

Having high standards is great. Having goals is excellent. Being a hard worker, all of those things are good qualities. A side effect that comes with being such a high achiever is feeling behind or bored easily. Feeling stuck and stagnant can easily translate into a sense of depression for perfectionists.

Are there any areas of your life that don’t seem to be progressing the way you want them to?

Are you a “take action” kinda person, but are struggling to find the way forward on a particular goal?

There might not be a quick fix for this period of trial and error and searching for clarity, but you can choose to give yourself some grace.

Being patient is often the hardest part of the process, and being patient with ourselves doesn’t mean we stop caring about our passions or planning how to elevate our life. It just means that we get out of our own way enough to free up some energy that’s being put into a negative cloud we’re carrying with us as we try to sort things out.

When the weight of the unknown and lack of progress is weighing you down, try to believe in what you’re accomplishing, even before you can see it.

Also, see if there are any other areas you can choose to prioritize in the meantime, so your eggs aren’t all in one basket that feels glued to the ground at the moment.

Final Thoughts

I am not a doctor, so if you are or think you might be struggling with depression, please seek help from a professional.

This post is designed to provide some insights into the reality that all of us can feel down or depressed from time to time and possible triggers for those symptoms.

Let me know if you found this post helpful, and leave a comment with any other topics you would like to see me write about.

Thanks for reading and following!

~Dani