Low-Grade Depression: Symptoms, Causes & How to Deal

What is Low-Grade Depression?

Low-grade depression, also known as low-level depression, is a type of chronic depression that lasts at least two years and is similar to major depressive disorder (MDD). Because the depressive symptoms are considered milder, people can often function on a higher level.

Low-grade depression is also commonly referred to as:

• Low-level depression
• Mild depression
• Chronic low-grade depression
• High-functioning depression
• Dysthymic disorder
• Dysthymia
• Persistent depressive disorder (PDD)

Because the feelings associated with low-grade depression are less severe than MDD, it can be easy to fly under the radar and go undiagnosed. Low-grade depression might not interfere with the ability to complete daily tasks successfully, but most people with it are struggling, even if others can’t see it.

Low-grade depression vs. major depressive disorder

It’s a common misconception that all depression is the same. The reality is there’s a disparity between low-grade depression and major depressive disorder, and understanding the difference between the two is crucial when it comes to your mental health. Depression can manifest in a range of severity and intensity, affecting your mood and ability to function in different ways. In short, depression is not experienced the same by everyone.

• Low-grade depression can be less intense but generally lingers for a more extended period. While symptoms can be milder in severity, they affect you longer.
• Major depressive disorder, also known as clinical depression, has intense symptoms that usually last for a shorter period. MDD hits hard and fades faster.

Symptoms of Low-Grade Depression

Low-level depression can be hard to identify since, unlike major depression, symptoms creep in subtly and don’t have as intense of an impact on your daily functioning.

Recognize symptoms of low-grade depression so you can address them by learning practical coping skills.

Low-grade depression symptoms can include:

• Feeling down but not being able to pinpoint why: Having a subtle, persistent feeling of “being blue” or “down” is an indication you might be experiencing low-grade depression.
• An ongoing sense of sadness: A persistent depressed mood or feeling of sadness not brought on by a specific incident is another symptom of low-grade depression.
• Poor appetite or overeating: You might notice unusual eating habits when you have low-grade depression, like suddenly frequently skipping meals or regularly binging on junk food.
• Fatigue: Feeling constantly tired or having little energy to do your normal daily activities, even if you’ve gotten enough sleep, could be a sign you have low-grade depression.
• Irritability: The irritation that’s associated with low-grade depression doesn’t mean you get upset more easily. It’s more chronic, like you’re irritated most of the time, generally over minor things that might not have bothered you in the past.
• Increased sensitivity to rejection: Becoming more sensitive is common with low-grade depression. The increased sensitivity can also impact social relationships and affect your professional life.

Causes of Low-Grade Depression

The root cause of low-grade depression is both complex and unique. Several factors can increase risk, and understanding them can help you identify what you’re experiencing.

Genetics

Like many mental health conditions, genes can play a role in how susceptible you might be to feeling depressed. There is strong evidence that genetics can influence risk levels for depression.

Stress

High-stress situations can lead to low-grade depression over time. Whether you’re experiencing acute stress or it’s chronic, stress puts your body on constant high alert and ultimately wears down your emotional resilience. This can increase the likelihood that you become depressed, even if it’s low-grade.

Life circumstances

Sometimes, life can be a lot. Circumstances that are outside your control — like health issues or financial struggles — can be a cause of depression. It’s important to remember that this isn’t a sign you’re weak; it just means you’re human, and your brain is telling you that you’re maxed out.

Career pressures

Job-related stress is more common than many people might think. According to a recent survey, over half (53%) of people are burned out at work. Most people spend so much time working they don’t even realize the stressors their job creates. Everything from imposter syndrome — where you don’t feel good enough — to burnout — which is the second leading cause of stress in the workplace, just under low pay — can contribute to feeling depressed or experiencing low-grade depression.

Influence from relationships

Unhealthy or toxic relationships can contribute to ongoing sadness or the low mood that’s typical in mild depression.

How to Deal with Low-Grade Depression

Learning how to cope with low-grade depression is possible. The best options for success include a mixture of treatment modalities, including making lifestyle changes, seeking professional help, educating yourself, and implementing self-help techniques in your days.

Lifestyle changes

Making even small shifts in your daily routine can have a significant impact on how much mild depression affects you. Simple things like getting enough sleep and eating well are critical to maintaining optimal mental health. Working out, doing yoga, or going on a walk or hike can all improve symptoms of mild depression.

Professional treatments 

You might consider seeking help from a mental health professional if you think you have low-grade depression. Therapy for depression can allow you to identify, understand, and change negative thought and behavior patterns you might be having.

Cognitive behavioral therapy (CBT) is an excellent tool that can help you respond effectively and in healthy ways to life challenges rather than allowing your depression to interfere.

Self-help strategies

Self-help strategies like deep breathing techniques, mindfulness, or progressive muscle relaxation can offer immediate relief from the anxiety that often comes along with mild depression. The great thing about using these natural remedies for depression is that they’re tools you can implement on your own, even in between therapy sessions, to further the positive effects of your overall treatment plan.

Get Online Treatment for Depression

If you’ve been feeling down and wondering if it might be due to low-grade depression, help is within reach. You don’t have to live through the fog where depression seeps in and takes over.

Not sure who to talk to about depression? If you need guidance on how to manage low-grade depression, Talkspace is an online therapy platform that offers convenient access to licensed therapists who can teach you coping skills for depression.

Online therapy is an easy way to communicate with mental health professionals who can help you understand what low-grade depression is and how to get your symptoms under control.

Reach out to Talkspace today to learn more about how to break free from mild depression and take back your life.