How to Navigate Depressive Episodes
“Depression is a prison where you are both the suffering prisoner and the cruel jailer.” This quote by Dorothy Rowe illustrates the reality of falling into a depressive funk and not knowing how to free yourself from the spiral. One might feel stuck in a depressive episode while also simultaneously being aware that they are the sole person holding the key to liberation. While depression is a complex condition that is notoriously difficult to treat, healing is possible through a combination of awareness, intentional action steps, and mental health support and resources.
Preventative Strategies
The best way to combat a depressive episode is to prevent one from occurring in the first place by consistently engaging in sustainable self-care and community care practices. Those who prioritize sleep, implement movement into their routine, eat well, stay hydrated, seek sunlight, set small goals, stay connected with loved ones, engage in activities that bring joy, and limit alcohol intake are far less likely to find themselves in a downward spiral. Nevertheless, depression can still transpire even when someone is doing everything “right” to care for themself. Genetics, family history of depression, stressful life events, hormonal and biological changes, medical conditions, medication or substance use, and environmental factors can all have an impact on one’s mental health and wellbeing.
Warning Signs
Many individuals are aware of what depressive episodes are characterized by like hopelessness, loss of interest in activities, and persistent emptiness; however, it can be easy to miss the warning signs that you’re starting to struggle. For example, subtle shifts such as irritability, a sense of overwhelm, changes in sleep habits and appetite, unexplained aches and pains, fatigue, and social withdrawal can also signal an impending bout of depression. If you are able to monitor these inexplicable changes, it can provide an opportunity to create meaningful change and supplement your self-care and community care practices before you’re deeper in the metaphorical trenches of depression and it’s even harder to dig, climb, or pull yourself out.
Navigating Depressive Episodes
Once you are in the midst of a depressive episode, the only way out is through. It can be helpful to reflect on times when you weren’t experiencing depression and know that this current bout of depression is temporary. Utilize photographs, past journal entries, and other markers as reminders of the possibility of feeling hope and happiness once again. Challenge negative thoughts and be gentle, patient, and compassionate with yourself. Try to not give into avoidance and, instead, structure your day with activities you know have been motivating and meaningful in the past even if you have lost interest such as listening to music, engaging with comedy and light-hearted media to make yourself laugh, do a good deed, pet an animal, meditate, and seek a change of scenery. Oftentimes the hardest part is starting, but once you’ve started, it can be a lot easier to give yourself permission to find what sparks joy again. Avoid major decisions until you feel you’re at your baseline once more, and don’t be afraid to reach out to loved ones for support. Sometimes what we need most is to know we’re not alone in our pain or negative experiences and to feel like others care about us. Nevertheless, it’s important to know when it’s more than a funk. Clinical major depressive disorder is a more serious condition that severely impacts daily functioning and tends to be chronic, lasting at least six months to a year or more.
If you or someone you know is struggling, reach out to Embrace Therapy or another mental health professional for resources and treatment.
