What Is A Depressive Episode And 12 Tips For Dealing With One

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Symptoms of a depressive episode and tips for managing

Medically reviewed by Matthew Boland, PhD — Written by Jayne Leonard — Updated on November 15, 2024

Symptoms
Tips for managing
Asking for help
Summary

A depressive episode can cause symptoms such as restlessness and feelings of worthlessness. Some changes to thoughts and behaviors may help improve mood and manage symptoms.

Tracking triggers and taking steps to avoid or manage them can also help to prevent or ease symptoms. A person can also talk with their doctor for more ways to manage a depressive episode when it occurs.

Read on to learn more about the symptoms of a depressive episode, as well as some tips for managing them.

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Visit our dedicated hub for more research-backed information and resources on mental health and well-being.

Symptoms of a depressive episode

Symptoms of a depressive episode are more extreme than typical periods of low mood and may include:

feeling hopeless or helpless
feeling guilty or worthless
irritability or frustration
fatigue or low energy
restlessness
changes in appetite or weight
loss of interest in things the individual once enjoyed, including hobbies and socializing
difficulty concentrating or remembering
changes in sleep patterns
moving or talking more slowly than usual
loss of interest in living, thoughts of death or suicide, or attempting suicide

For a diagnosis of depression, a person must usually experience several of these symptoms for most of the day, almost every day, for at least 2 weeks.

Learn more about common symptoms of depression.

11 Tips for managing a depressive episode

The following tips, in no particular order, may help people manage symptoms of a depressive episode.

1. Track triggers and symptoms

Keeping track of moods and symptoms may help a person understand what triggers a depressive episode. Spotting the signs of depression early on may help them avoid a full-blown depressive episode. It can also help a person make behavioral changes if they are able to recognize if certain actions can affect mood.

Individuals can use a diary to log important events, changes to daily routines, and moods.

Triggers for a depressive episode can be different for each person. Examples include:

divorce or other changes in a relationship with a partner
redundancy or other work-related issues
bereavement
financial worries
illness
drinking alcohol

2. Understand and accept depression

Learning more about depression may help people manage the condition. Depression is a widespread and genuine mental health condition. It is not a sign of weakness or a personal shortcoming.

Accepting that a depressive episode may occur from time to time may help people manage it when it does.

3. Separate yourself from the depression

A condition does not define a person — they are not their illness. When depression symptoms begin, some people find it helpful to repeat, “I am not depression. I just have depression.”

A person can also remind themselves of all their other aspects. Each person has their own strengths, abilities, and positive qualities that make them who they are.

4. Recognize the importance of self-care

Self-care is essential for good physical and mental health. Self-care activities are any actions that help people look after their well-being.

Self-care means taking time to relax, recharge, and connect with the self and others. It also means saying no to others when overwhelmed and taking space to calm and soothe oneself.

Examples of self-care activities include:

eating a balanced diet
engaging in creative activities
taking a soothing bath

5. Breathe deeply and relax the muscles

Deep breathing techniques can be an effective way to calm anxiety and soothe the body’s stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially if a person does this on a regular basis.

Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Many smartphone apps offer guided deep breathing activities, and many are free to download.

Progressive muscle relaxation can also help with depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress.

6. Challenge negative thoughts

Cognitive behavioral therapy (CBT) is an effective therapy for those with depression and other mood disorders. CBT suggests that a person’s thoughts affect their mood.

CBT involves challenging negative thoughts and finding more balanced ones to alter feelings and behaviors. A qualified therapist can offer CBT sessions, but it is also possible to challenge negative thoughts without consulting a therapist.

Learn more about therapy for depression.

7. Practice mindfulness

A 2017 study suggests that regular periods of mindfulness can reduce symptoms of depression and improve the negative responses that some people with chronic or recurrent depression have as a response to low mood.

A person can take some time every day to be mindful. This may mean noticing the warmth of sunlight on the skin when outdoors or the taste and texture of foods.

Mindfulness allows people to fully experience the moment they are in, not worrying about the future or dwelling on the past.

8. Make a bedtime routine

Sleep can have a significant effect on mood and mental health. A lack of sleep can contribute to symptoms of depression, and depression can interfere with sleep.

To help minimize these effects, people may wish to try going to bed and getting up at the same time each day, including during weekends.

Establishing a nightly routine can also help, such as:

sipping chamomile tea
reading a book
taking a warm bath
avoiding screen time and caffeine
writing in a journal

Learn about depression and tiredness.

9. Exercise

Exercise is extremely beneficial for people with depression. It releases chemicals called endorphins that help improve mood.

Some 2024 research suggests that the following exercises may be beneficial for managing depression:

walking
jogging
strength training
yoga

10. Avoid alcohol

Alcohol is a depressant. It may trigger episodes of depression or worsen existing episodes.

Alcohol can also interact with some medications for depression and anxiety.

11. Record the positives

Depressive episodes may leave people focusing on the negatives and discounting the positives. To counteract this, people with depression can keep a positivity journal or gratitude journal. This type of journal can help build self-esteem.

Before bed, a person may wish to try writing down three good things from the day. This can include positive things that have happened or activities that they have enjoyed.

Learn more about how journaling may help with depression.

Asking for help

Managing depression can be overwhelming, but no one has to do it alone. One of the most important steps in managing a depressive episode is asking for help.

A person can seek help from:

Family and friends: People experiencing depression can consider talking with family and friends about how they are feeling and asking for support where they need it.
A doctor: It is essential for someone experiencing a depressive episode to consult a doctor who can make a diagnosis and recommend treatments. A 2018 article suggests that tailoring early treatment to the individual offers the best possible outcomes.
A therapist: Talking with a counselor or psychotherapist can be beneficial. Talk therapy can help address low moods and negative thoughts. A therapist can also teach coping skills to help people manage future depressive episodes.
Support groups: Online or in-person local support groups for depression can be beneficial for people to talk with others who have similar experiences.

Support lines and crisis hotlines are another way that people with depression can reach out to others. A person can save important numbers to a cellphone, so they are easily accessible in times of need.

Helpful numbers in the United States include:

988 Suicide and Crisis Lifeline
Crisis Text Line: Text HOME to 741741
Samaritans
911 in an emergency

Support groups and helplines similar to these are also available in other countries.

Learn about supporting a partner with depression.

Summary

A person who is experiencing a depressive episode may have symptoms that include feelings of sadness, worthlessness, or hopelessness. They may also have low energy or fatigue, a loss of interest in activities once enjoyed, and more.

To receive a diagnosis of depression, a person must experience several of these symptoms almost every day for at least 2 weeks.

Addressing depression symptoms as soon as they develop may help people manage them more effectively. Staying calm, tracking depression triggers, and challenging negative thoughts are examples of how a person can manage a depressive episode.

People experiencing a depressive episode should not hesitate to ask for help. A person may choose to contact a doctor or therapist, or they can talk with friends and family. Support groups may also help.

Depression
Mental Health
Anxiety / Stress
Psychology / Psychiatry

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Alcohol and mental health. (2022).https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/alcohol-and-mental-health
Caring for your mental health. (2024).https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
Causes – Depression in adults. (2023).https://www.nhs.uk/mental-health/conditions/depression-in-adults/causes/
Depression. (2024).https://www.nimh.nih.gov/health/topics/depression
Depression facts & statistics. (2020).https://adaa.org/understanding-anxiety/depression/facts-statistics
French J, et al. (2024). Breathing techniques in the treatment of depression: A scoping review and proposal for classification.https://onlinelibrary.wiley.com/doi/full/10.1002/capr.12782
Noetel M, et al. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials.https://www.bmj.com/content/384/bmj-2023-075847
Norelli SK, et al. (2023). Relaxation techniques.https://www.ncbi.nlm.nih.gov/books/NBK513238/
Oluboka OJ, et al. (2017). Functional recovery in major depressive disorder: Providing early optimal treatment for the individual patient.https://academic.oup.com/ijnp/article/21/2/128/4107968
Triantafillou S, et al. (2019). Relationship between sleep quality and mood: Ecological momentary assessment study.https://pmc.ncbi.nlm.nih.gov/articles/PMC6456824/
What is cognitive behavioral therapy? (2017).https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral
Winnebeck E, et al. (2017). Brief training in mindfulness meditation reduces symptoms in patients with a chronic or recurrent lifetime history of depression: A randomized controlled study.https://www.sciencedirect.com/science/article/abs/pii/S0005796717302097

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Medically reviewed by Matthew Boland, PhD — Written by Jayne Leonard — Updated on November 15, 2024

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Symptoms of a depressive episode

11 Tips for managing a depressive episode

1. Track triggers and symptoms

2. Understand and accept depression

3. Separate yourself from the depression

4. Recognize the importance of self-care

5. Breathe deeply and relax the muscles

6. Challenge negative thoughts

7. Practice mindfulness

8. Make a bedtime routine

9. Exercise

10. Avoid alcohol

11. Record the positives

Asking for help

Summary

How we reviewed this article:

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