Psychiatric Nurse Practitioner Shares Signs of Depression, How to Help

Hiedi Lane, a psychiatric nurse practitioner who supports Iowa hospitals through Integrated Telehealth Partners' telehealth platform, spoke with KXEL's Jeff Stein about how to recognize depression in friends and family members. Lane also discussed ways we can encourage people to get the help they need.

You can listen to Lane's conversation with Stein here.

Lane told Stein that she started using telehealth to connect with patients in 2020, and has been a great tool for patients who might otherwise need to travel a long distance to meet with a behavioral health expert, or feel more comfortable talking to a provider in their home.

Stein asked Lane about what signs might indicate a family member or friend could be suffering from depression or another mental health issue.

"Well, one thing about depression, for the person experiencing it, is that we're often the last to know," Lane said. "It just seems like everything isn't going well and sometimes is does feel like, 'maybe I've brought this on myself,' or it's situational. It's out of my control. So a lot of times it is other people who notice before the person experiencing it."

Lane said she looks to the Diagnostic and Statistical Manual of Mental Disorders to make an objective diagnosis. Signs of depression could include:

• Changes in sleep, including lack of sleep or too much sleep
• Changes in eating, possibly eating more or not eating enough
• Not wanting to do the things they used to enjoy
• Isolating and not wanting to be around others

Stein and Lane went on to discuss more about why people who experience depression may not be aware that they are depressed, and what someone can say to be supportive.

"I think the big thing is showing up and making space for someone, just listening, and seeing what comes out," Land said. "Listening can be very important, and a lot of time people will say they're not so much looking for advice as much as the opportunity to express what they're feeling. A lot of people don't like to be told what to do and it can really backfire when you just go up to someone and tell them you think they're depressed and they ought to go see someone about it. More subtle ways tend to be more effective."

Ways to Improve Your Mental Health

Improving mental health typically requires a combination of physical, emotional, and social strategies. The most effective approaches are sustainable habits that support both brain and body function over time.

Regular movement is one of the most consistently supported interventions for mental health.

• Aerobic exercise (walking, cycling, swimming) can reduce symptoms of depression and anxiety by improving mood-regulating neurotransmitters.
• Strength training has been associated with improved self-esteem and reduced stress.
• Low-impact activities such as yoga or stretching can help regulate the nervous system and reduce muscle tension.
• Consistency matters more than intensity; even 10–20 minutes per day can be beneficial.

Sleep is foundational to emotional regulation and cognitive functioning.

• Maintain consistent sleep and wake times.
• Create a wind-down routine that limits screens before bed.
• Exposure to natural light in the morning supports circadian rhythms.
• A predictable daily structure can reduce anxiety and decision fatigue.

What people eat can influence energy, mood stability, and concentration.

• Regular meals help prevent mood swings related to blood sugar changes.
• Diets that include fruits, vegetables, whole grains, lean proteins, and healthy fats support brain health.
• Adequate hydration is often overlooked but can affect focus and irritability.

Learning to manage stress directly improves resilience.

• Breathing exercises and mindfulness practices can lower physiological stress responses.
• Journaling helps process emotions and identify patterns in thoughts or behaviors.
• Setting boundaries around work, social commitments, and media consumption protects emotional energy.

Humans are social beings, and connection plays a critical role in mental health.

• Regular contact with supportive people reduces feelings of isolation.
• Meaningful activities, including volunteering or creative pursuits, increase a sense of purpose.
• Quality of connection is more important than quantity.

Professional Support When Needed

Improving mental health is not always possible through self-care alone.

• Therapy, counseling, or psychiatric care can provide tools and treatment tailored to individual needs.
• Seeking help early often prevents symptoms from becoming more severe.
• Mental health care is a proactive step, not a sign of failure.

Key takeaway: Small, consistent changes, especially regular movement, adequate sleep, and supportive connections, can significantly improve mental health over time. The most effective plan is one that suits a person’s life and can be maintained over the long term.