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Moderately severe depression

Your score suggests moderately severe symptoms of depression {survey_total_score} out of possible 36

0-5 No or minimal depression

6-10 Mild depression

11-15 Moderate depression

16-23 Moderately severe depression
24-36 Severe depression

If you are having an emergency or have thoughts to harm or kill yourself, please call 911, go to your nearest emergency room, or call / text/ chat the 988 Suicide & Crisis Lifeline for 24/7 confidential support.

Your answers indicate that you show moderately severe symptoms that could be related to depression. You may be experiencing some challenges in your daily life due to depression. If depression is impacting your quality of life, reaching out to a Grow Therapy provider may be a good next step. 

How therapy can help manage depression

Depression can often feel overwhelming and even debilitating. When trying to cope with depression on their own, people commonly engage in behaviors that, although intuitive, can make depression worse. This can include sleeping more than usual, avoiding friends and family, or using substances or unhealthy foods to feel better

A therapist can help you learn healthier, more effective ways to cope with depression with an evaluation and treatment plan. With the help of a trained therapist, most people suffering from depression can reduce or even eliminate their symptoms long-term.

Severe symptoms can be challenging to manage without professional support

In addition to seeking therapy, consider using some of the strategies

Connecting with loved ones

Close relationships and friendships have been shown to help with symptoms of depression.1  Reaching out to the people around you can brighten your mood and provide support. To create or strengthen your connections, try:

  • Calling a friend or family member to talk about how you’re feeling
  • Reaching out to someone you haven’t been able to connect with recently
  • Saying hi to a neighbor, or joining a community group or church

Staying healthy

Depression can make it hard to get enough sleep and activity. But increasing your levels of both sleep and exercise can keep symptoms from getting worse.2,3 Here are a few simple things to try that can have a big impact:

  • Go to bed and wake up at the same time every day
  • Avoid electronic devices, alcohol, and caffeine before bed
  • Engage in regular exercise — even a short, daily walk can help
  • Eat regular meals, drink plenty of fluids, and take any prescribed medications

Challenging negative thoughts

People struggling with depression may experience “cognitive distortions” — thinking patterns that are irrational, unhelpful, or negative. These distortions can make depression worse, leading to thoughts like “Everyone would be better off without me,” or “I’m going to feel this way forever.”

You can challenge these thoughts by asking yourself things like:

  • Is this a fact or an opinion?
  • Would I say this same thing to someone I love?
  • Is there another way to look at this?

A licensed therapist can help you learn many more ways to cope with the thoughts and symptoms that come with depression.

Find a therapist in your state who specializes in depression

If you think symptoms of depression are disrupting your life, you can find a licensed Grow Therapy therapist who specializes in depression and accepts your insurance. When starting treatment, your provider may ask you to answer questions similar to the ones in this test as part of your treatment plan.

Sources

  1. Weziak-Bialowolska, D., Bialowolski, P., Lee, M. T., Chen, Y., VanderWeele, T. J., & McNeely, E. (2022). Prospective associations between social connectedness and mental health. Evidence from a longitudinal survey and health insurance claims data. International journal of public health, 67, 1604710.
  2. Wade, A. G. (2006). Sleep problems in depression: how do they impact treatment and recovery?. International Journal of Psychiatry in Clinical Practice, 10(sup1), 38-44.
  3. Zhao, Y., Yang, L., Sahakian, B. J., Langley, C., Zhang, W., Kuo, K., … & Cheng, W. (2023). The brain structure, immunometabolic and genetic mechanisms underlying the association between lifestyle and depression. Nature Mental Health, 1(10), 736-750.

  1. Weziak-Bialowolska, D., Bialowolski, P., Lee, M. T., Chen, Y., VanderWeele, T. J., & McNeely, E. (2022). Prospective associations between social connectedness and mental health. Evidence from a longitudinal survey and health insurance claims data. International journal of public health, 67, 1604710.
  2. Wade, A. G. (2006). Sleep problems in depression: how do they impact treatment and recovery?. International Journal of Psychiatry in Clinical Practice, 10(sup1), 38-44.
  3. Zhao, Y., Yang, L., Sahakian, B. J., Langley, C., Zhang, W., Kuo, K., … & Cheng, W. (2023). The brain structure, immunometabolic and genetic mechanisms underlying the association between lifestyle and depression. Nature Mental Health, 1(10), 736-750.

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This content has been reviewed by the Grow Therapy Clinical team and is provided as general wellness guidance intended for educational purposes only. It should not be considered medical or clinical advice. If you are having an emergency or have thoughts to harm or kill yourself, please call 911, go to your nearest emergency room, or call / text / chat the 988 Suicide & Crisis Lifeline for 24/7 confidential support. If you think mental health symptoms are disrupting your life, you can find a licensed therapist who accepts your insurance with Grow Therapy.

Depression FAQs

Occasional sadness is part of being human. Sadness can come and go based on internal and external factors, and naturally fades with time or support. Depression is more persistent and overwhelming, making it difficult to function in day-to-day life. While sadness is one symptom of depression, other symptoms include persistent hopelessness, loss of interest in previously enjoyed activities, consistent low mood and energy, and sleep disturbances. When feelings of sadness linger for long periods and become more intense, it may be a sign of depression. Speak to a mental health professional for guidance on addressing these symptoms early.

Depression can feel quite different from person to person. People often report a feeling of being stuck in a dense fog, or a sense of lowness or heaviness. Everyday tasks like bathing, preparing a meal, or returning a text message can feel difficult or impossible. Depression can make people feel exhausted, unmotivated (also known as “avolition”), and lead to sleeping much more than usual. People also often struggle to enjoy things they once looked forward to such as socializing, hobbies, and exercise.

Depression has several causes, including:

  • Genetics – Having a family history of depression may heighten your risk
  • Trauma or stress – Past traumatic events (i.e. childhood trauma), or current ongoing stress in your life may contribute to depression
  • Brain chemistry – Chemical imbalances in brain chemicals like serotonin and dopamine may cause symptoms of depression
  • Hormones – Sudden changes in hormones, particularly related to pregnancy or menopause may contribute to depression
  • Major life changes – Unexpected changes in life, including the death of a loved one, job loss, and relationship changes may increase your risk

Other risk factors for depression include social isolation, sleep problems, chronic illness, and substance use.

High-functioning depression is a form of depression that is less disruptive to an individual’s daily life. People with high-functioning depression still fit the diagnostic criteria for conditions like major depressive disorder (MDD), but they’re able to maintain their responsibilities, social obligations, and appearance while still struggling internally with deep-rooted emotional pain, emptiness, and sadness. High-functioning depression is often difficult to see in others; however, it is still a form of depression that can be debilitating and requires professional support.

Though there are different forms and levels of severity of depression, it is most often treated with a combination of psychotherapy, lifestyle changes, and medication.

Talk therapy can help people learn to recognize and change negative thought patterns, develop coping strategies, and improve social relationships.

Therapists may also provide insight into healthy lifestyle changes recommended to reduce depression, such as regular exercise, improved sleep hygiene, nutrition, stress management, and social support.

In some cases, your provider may recommend antidepressant medication (e.g. selective serotonin reuptake inhibitors/SSRIs) to support the treatment of depression.

While depression is not always avoidable due to various factors, there are ways to reduce our risk and severity of symptoms. Strategies include maintaining a healthy lifestyle with regular exercise, adequate sleep, proper nutrition, and hydration.

Building strong relationships and incorporating stress-reducing techniques like journaling and mindfulness practices can relieve symptoms of loneliness and anxiety that may contribute to depression.

Engaging in activities that bring joy, like painting or hiking, and practicing mindfulness and gratitude can be helpful.

Lastly, avoiding substances like alcohol and tobacco, as well as limiting the use of social media, can help reduce the risk of depression.