How to Recognize Symptoms of Depression and When to Seek Help?

How to Recognize Symptoms of Depression and When to Seek Help?

Depression is one of the most common mental disorders in the world. In Poland, it is estimated to affect between 1.3 and as many as 4 million people, and the number of sick leave certificates issued for this reason exceeded 418 thousand in 2024. Despite this, many people ignore the symptoms for years, telling themselves that "it's just a bad mood" or that they "should be able to handle it." Depression is not a sign of weakness — it is an illness that requires treatment just like any other.

How Does Depression Differ from Ordinary Sadness?

Sadness is a natural reaction to difficult events. It passes after a few days or weeks when the situation changes or the person comes to terms with it. Depression works differently — low mood and lack of energy persist for at least two weeks and are not connected to a specific event, or they do not subside even though external circumstances have improved.

Psychological Symptoms — What to Watch For

The symptoms of depression form a characteristic set of complaints. You do not need to have all of them at once — four or five are enough for a specialist to diagnose a depressive episode. The most common include:

• Low mood for most of the day, nearly every day
• Markedly reduced interest in activities that previously brought pleasure
• Feelings of guilt, worthlessness, or excessive shame
• Difficulty concentrating, forgetfulness, slowed thinking
• A sense of hopelessness — the belief that nothing will change
• Recurring thoughts of death or suicide

Anhedonia also frequently appears — the inability to feel pleasure from things that once brought joy. Someone who loved music suddenly cannot bring themselves to play their favorite album. Someone sociable shuts themselves at home and avoids contact with family.

Physical Symptoms That Are Easy to Overlook

Depression very often manifests through the body — and that is precisely why it goes unrecognized for so long. Patients spend years being treated for stomach aches, headaches, or back pain before someone asks about their mood. Somatic symptoms of depression include:

• Chronic fatigue that does not subside even after rest
• Sleep disturbances — insomnia or excessive sleepiness
• Changes in appetite and weight (significant gain or loss)
• Headaches, muscle and joint pain without a clear cause
• Gastrointestinal problems
• Psychomotor retardation or, conversely, restlessness and inability to sit still

If you regularly experience several of the above complaints and medical tests show nothing alarming — consider whether something psychological might be behind these symptoms.

When Should You Seek Help?

You do not need to wait until things get very bad. The sooner depression is identified, the easier it is to treat. It is not worth postponing a visit when symptoms have persisted for more than two weeks, daily functioning is becoming increasingly difficult, thoughts arise about how "it would be better not to be alive," alcohol becomes a way to get through each day, or loved ones say that something about you has changed.

If suicidal thoughts appear — especially if you have a specific plan — do not wait for a psychologist appointment. Call a crisis helpline (116 123) or go to an emergency room.

Psychologist or Psychiatrist?

A psychiatrist is a physician — they can make a diagnosis and prescribe medication if needed. It is worth seeing a psychiatrist when symptoms are severe and impair daily functioning. A psychologist and psychotherapist work through conversation and therapy — they are very effective for mild and moderate depression, and also as support alongside pharmacological treatment.

You do not have to decide on your own which specialist to see. You can start with a psychologist — they will assess the situation and tell you whether you need a psychiatric consultation. In Poland, you do not need a referral for either of these specialists.

What Does the First Visit Look Like?

The first consultation is simply a conversation — it lasts about 50 minutes. The psychologist will ask about your situation, how long you have been feeling unwell, what is happening in your life, how you sleep, and what your day looks like. You do not need to prepare anything or have ready answers.

After the consultation, the specialist will suggest a direction — it could be psychotherapy, a psychiatric consultation, or both simultaneously. The decision is yours.

What Can You Do Right Now?

Therapy is the most effective tool in treating depression, but before you get there, a few things can help maintain stability. Regular physical exercise has a documented effect on mood. Maintaining a daily rhythm — consistent times for waking up, eating, and going to bed — reduces chaos. Limiting alcohol is important because despite temporary relief, it deepens depression in the long run.

But self-help has its limits. For moderate or severe depression, it cannot replace treatment.

Support at Centrum Psychologiczne Sztuka Harmonii

At Centrum Psychologiczne Sztuka Harmonii in Gdansk, we work with people experiencing depression at various stages. Magdalena Raba, MA, conducts diagnostic consultations and helps determine the right direction of work. Aleksandra Ostrowska, MA, handles cases where depression is linked to difficult experiences from the past. Aleksandra Lesner, MA, provides long-term individual psychotherapy.

If you recognize the symptoms described above in yourself — call 732 059 980 or book an appointment online.