- Symptoms of a Depressive Episode
- The Importance of Taking Care of Your Basic Needs
- Building and Utilizing Your Support System
Everybody has bad days. Everybody feels moments of sadness. However, for some those moments become more habitual than infrequent. Learning how to deal with a depressive episode can be quite confusing, especially for the first time. According to the World Health Organization, nearly 280 million people worldwide suffer from depression. Depression is an illness that can be debilitating if you are not aware of the signs and symptoms.
Depression may come in episodes. During these times, you may feel lost, in despair, or even suicidal. It is important to know that you are not alone! As someone who has personally struggled with the ups and downs that depression can bring into your life, I am here to help. The first thing to know is that what you are feeling is validated and not abnormal. The second thing to know is that often there is no quick fix to depressive episodes. It is also extremely important to acknowledge your achievements when dealing with a depressive episode. Whether that is reaching out to a friend or simply taking a shower for the day, you are doing your best and that is what matters. This webpage was created to help people recognize the symptoms of depression and how best to take care of themselves through these times.
Symptoms of a Depressive Episode
According to the Mayo Clinic, depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. This technical definition can help but really does not cover much in assisting people in recognizing when they are facing an episode of depression. There is no defined checklist to look at for depression. But there are certain signs and symptoms to look out for. Depressive episodes can manifest in several ways such as:
- Sleeping too little or too much
- Eating not enough
- Retreating from social relationships and responsibilities
- Feeling physically fatigued
- Suicidal thoughts
- Irritability towards others or in normal situations
- Negative thoughts toward one’s self
- Feeling ’empty’ inside
- Struggle concentrating
- Increased dependence on outside influences such as drugs or alcohol
- Losing interest in your hobbies and passions
Depression can be loud. Depression can be quiet. Depression can even hide and show itself at random times. It is important to be able to realize when you may be going through something a little more than just a moment of sadness. But once you are able to notice you are in a depressive episode, you can begin to deal with it through a few coping strategies.
The Importance of Taking Care of Your Basic Needs
When dealing with a depressive episode, it may feel like you can do nothing to combat the feelings you are experiencing. Sometimes, all you can do is the bare minimum and even that may feel like a struggle. However, that is perfectly okay! Depression can weigh you down and you have to do all you can to crawl out even if it is just one step at a time. Here is a quick checklist that you can use when you realize you may be going through a depressive episode:
1. Drink Some Water
Make sure you drink some water (or other nourishing liquids such as juice or tea). Staying hydrated is important, even if it is just drinking the water from the leftover water bottles you have lying around in your room. Sometimes it can be helpful to have a large reusable water bottle that you keep by your bedside in order to encourage this or be there when an episode hits.
2. Eat Something…Anything!
While I personally know that eating something can be difficult when suffering from depression, it is one step in the right direction. You do not need to make yourself an entire meal. Small steps still move you forward. Those who suffer from common depressive episodes may benefit by keeping healthy snacks in convenient locations (bedside table, car, at their work, etc.). This can help you eat without putting much effort into it. Even if you have to force yourself to eat some toast, do it because it will help! When in doubt, there will always be Doordash or delivery options!
3. Move Around a Little
Now when I say move around, I do not mean that you need to go to the gym or for a long walk. It can be helpful to simply walk around your house or even sit in a different place. Changing your environment, especially when you feel like you cannot even leave your bed, can help. So hey you still may feel depressed, but now you can be depressed on your living room couch instead of your bed. That is still progress!
4. Go Outside
I hate the sappy saying “get some fresh air” as an all-around cure to depression. However, there is some truth that lies within that stereotypical saying. Whether it is a short walk around the block, a stroll through your front yard, standing outside for 10 minutes, or even opening a few windows, experiencing the outdoors can be beneficial in helping you deal with a depressive episode.
5. Showering (or as close to it as you can get)
Showering when experiencing a depressive episode may not seem like an accomplishment, but it truly is. It can help to shower and clean yourself for a couple of reasons. First, it is taking care of your basic hygiene. Second, it is allowing you to achieve something for the day and also move around. When showering is too daunting of a task, try washing your face. Small steps are still steps!
Building and Utilizing Your Support System
When experiencing a depressive episode, it may feel like you are alone. Sometimes, you may be physically alone but in this modern age, nobody is truly alone ever. It is important for those suffering from depression to know their support system and also know how to reach out when needed.
A support system can come in a variety of ways. It can be family members or friends. It can also be physical places where you feel safe such as parks, your job, or the gym. Your support system may include your pets or your online friends. It can also appear as professional help, your therapist, hotlines/lifelines, or online chats. It can be certain communities that you are a part of such as religious groups (church, etc.), hobby groups, discord chats, or workout/sports team players.
Just because you may lack a traditional support system, does not mean that you are without one. If you feel that you lack a strong support system, do your best to create one for yourself by joining groups or reaching out to professionals. In my personal experience, I lack a traditional family support system. I do not have contact with my mother at all and my home life is not available to me. However, I learned to create my own unique support that works for me. I did this by forming connections at my gym and seeing a therapist. I found friends that are able to be there for me in the way that I need. It is also important to know that support systems are not stagnant, they can evolve and fluctuate and that is normal.
Once you establish your support system, you need to learn how to reach out. A support system is useless if you do not utilize their support! Learning how to deal with a depressive episode is also learning how to use your system. This can mean calling a friend when you feel low, sending a text to just stay in contact with someone for that day, sending a Snapchat, dming memes on social media, or emailing someone. It can also mean spending quality time with your dog or asking a friend to do something. Do not let your negative thoughts get the best of you or tell you things that are untrue (which depression loves to do). Let people/pets/groups/places be there for you.
