Every person has their imperfection and weakness. All of the people in the world have dealt with various kinds of problems, struggles, and experiences.
As you go along with life, these factors tremendously influence your lifestyle and thoughts. While there are positive elements that inspire you, there are always negative points that will invade.
These can contradict your instincts and lead to depression.
In dealing with a depressive episode, you should be calm and accept the symptoms. You must know the triggering points and understand that depression is an illness.
Avoiding alcoholic drinks, getting enough sleep, and self-care are efficient ways to prevent the development.
In this article, we will discuss the tips on how to get through a depressive episode, its symptoms, where, and when to seek help.
Tips On How To Get Through A Depressive Episode
Depression is a black hole that you can’t seem to escape immediately. Finding out the early stages of the episode is the best way to mitigate the condition of the person.
Although it’s undeniably difficult to recover from such an experience, most individuals who have been through this episode tend to recover faster.
Here are the tips that you can observe in dealing with a depressive episode:
1. Be calm
An expected depressive episode can worry a person and lead them to panic or be frightened.
These kinds of feelings are innate if they start to encounter the symptoms are coming back again.
Lack of calmness can bring unwanted effects to the individual which can influence their mood and aggravate the signs of depression they are dealing with.
If a person sense that a depressive episode is returning, try to be consistently calm. The feeling can capture their daily life but they should always remember that it’s something they can win. The battle and struggles may be difficult but this is only temporary and treatable.
Depression is indeed hard to overcome and a person should try to separate their thoughts from their feelings.
In this way, they will know how to manage it and prevent themselves from being swallowed by the condition.
Activities such as meditation, professional counseling, and breathing exercises can help them tranquilize their minds.
2. Know the triggering points
Determining what triggers a person’s depression can prevent the people surrounding them to stimulate it. If they can identify it first by themselves, they can start the next methods on how to prevent it from worsening.
Writing diaries and recording the moods, and a shift of activities can help in knowing when did the feeling established.
After you note the said occurrences, begin to rate your mood while being in that event. Once you feel that a specific event causes you a different reaction, it might be the reason that triggered your depression.
A person should ask for professional help if the symptoms last for 14 days and up.
Avoiding the triggering points of depression can intensify the feeling and recognizing them can make a person strong and know how to get away from it.
Accepting the situation and feeling that depression can bring to a person is important. This is a serious mental health disorder that made many people struggle on the inside. It’s not a weakness nor a personal fault.
Others may judge a depressed person due to their behavior which increases the symptoms. All feelings are valid so if someone feels sad, we got to check them early.
Through therapy and several types of treatments, a person can cope with their depressive episode. This is why it’s vital to understand every information about it.
An individual who is knowledgeable of their condition knows how to manage themselves and continue to take the next steps in solving the problem.
4. Depression is not you
Always remember that depression is not a human, and it’s a mental condition. A person might have weaknesses and negative aspects but they have brighter sides.
No matter who you are, remind that you are not an illness, you are a unique individual. Misconceptions to this mental health illness are common and it’s a factor that people should be aware of.
5. Self-care is essential
A lot of people nowadays are overwhelmed by the reality of the life they are currently in. Sometimes, they forgot how to take care of themselves, and worst, they don’t know its definition anymore. These unexpected cases result in depression.
Self-care means that a person allows themselves to unwind, relax, and revive. These are seen not only through going out and forgetting a stressful life but also, enhancing your physical aspect even just by taking a shower.
Eating healthy food and engaging in exercises can improve an individual’s perspective.
6. Learn Cognitive Behavioral Therapy
Cognitive Behavioral Therapy is a treatment for people who experience depression, anxiety, and other mental illness.
This therapy helps the individual to channel their negative thinking into a more positive one. A professional or specialist can guide a patient in doing this treatment but you can also do it alone.
7. Get enough sleep
Depressed people tend to have trouble with sleep and those who lack sleep might lead to depression. To counter the trouble of sleeping, one should schedule their sleep and waking up time every day.
This is a routine that every person should practice to prevent mental health illness from developing in this way.
At night, before sleeping, make sure to relax early and avoid gadgets. Drinking chamomile tea instead of coffee is a good option. Writing and reading can help in expressing your thoughts.
8. Avoid alcoholic drinks
Alcoholic drinks are considered depressants and they can provoke the depressive thoughts of a person. These can heighten the feeling and symptoms. If you are taking medicines to treat your condition, drinking alcohol can result in negative effects.
People tend to relieve their stress through drinking but this can result in addiction and affect your mind. If it’s still early and you feel you’re swallowed by alcoholic drinks, you should start controlling yourself.
Depressive Episode: What is It and Symptoms
A depressive episode is a time when a person experiences sad moods and other signs of depression that persists for 14 days and more.
In this condition, a depressed individual may encounter abrupt mood changes which can be alleviated through therapies, counseling, and medications.
Identifying the symptoms of a depressive episode aids in the recovery process of a person. Before taking the next pace for treatment, make sure to acknowledge and confirm the symptoms.
A depressive episode can make a person:
- Guilty, useless, hopeless, and sad
- Anxious and tense
- Sluggish and fatigue
- Frustrated and irritated
- Have trouble sleeping
- Inconsistent eating habits and sleeping patterns
- Losing interest in their hobbies or recreational activities
- Experience pains without reasons
- Cannot concentrate
- Suicidal thoughts and attempts
- Slow talking and moving
If a person experiences the said symptoms for 2 weeks or more, they might have a depressive episode. Guarantee to seek professional help to prevent the condition to escalate.
A friend or family member can conclude it’s a natural feeling but a specialist can unmask its real situation.
When and Where to Seek Help?
People experiencing earlier stages of a depressive episode should seek professional help immediately.
The span of 14 days is a solid sign that you are experiencing depression. Going to a doctor once the symptoms are showing up can prevent you from completely falling into a deeper situation.
Dealing with depression is tough if you are alone. One should have trusted people to express themselves and assist them in managing the condition. You can ask for the help of the following:
One of the notable therapy that a depressed person can go to is through the help of support groups. These groups aim to provide encouragement and advice to the members who are going through difficult times.
In this way, depressed people can lend an ear to the group and be free to express themselves of their situation.
Friends and family
A home is comprised of a family and these people know you better than any person in the world. Asking for support and advice may be beneficial to improve the negative thoughts dominating a depressed person.
Friends are another option you can run to as they are like your siblings who can give you comfort.
Professional counseling and therapy are efficient ways to lessen the symptoms of a depressive episode.
Therapists talk to the patients regarding their mood, thoughts, and feelings which help in coping with the condition. They also provide strategies on how to deal with depression in the future.
Seeking help from a doctor provide in-depth diagnosis and solutions to depressive episodes.
They can help in determining the reasons and finding the best method to treat your condition. They might also provide medication or recommend therapy after identifying your mental health status.
Depressive episodes occur if something triggers them. Acknowledging the symptoms and acceptance are a great way to face this serious mental health condition.
Thinking that you are just naturally weak and emotional is fine but keep in mind that everyone has good qualities and abilities. Sometimes, the people surrounding you substantially impact your mindset and their judgments makes you vulnerable.
If you are going through a depressive episode right now, you must take care of yourself and observe the steps we discussed.