How to get out of a depressive episode? (+7 Triggers of depression)

The current blogpost will be explaining how you can get out of a depressive episode through some easy and effective coping strategies. Apart from this, we will also be listing some of the possible trigger factors which can lead to a depressive episode.

How to get out of a depressive episode?

To get out of a depressive episode, you can try the following coping strategies,

  • By keeping track of your symptoms
  • By using progressive muscular relaxation
  • By using breathing exercises
  • By repeating affirmations to yourself
  • By taking part in self-care routines
  • By using mindfulness exercises
  • By going out for a walk
  • By talking to your friends
  • By working out
  • By eating a healthy diet
  • By maintaining a gratitude journal
  • By talking to your therapist 

By keeping track of your symptoms

Depressive episodes can differ in their manifestations from person to person and also from episode to episode. The best thing that you can do to cope with a depressive episode is to simply understand it better by noting down and recording your symptoms.

By using progressive muscular relaxation

Another great coping strategy that you can use to get out of a depressive episode is by using progressive muscular relaxation. Progressive muscular relaxation is a simple technique through which deep breathing is combined with body scanning.

By using breathing exercises

You can also use breathing exercises on their own, to combat your depressive episode. Breathing exercises come in different forms, such as abdominal breathing, yogic breathing and even colorful breathing and stimulate your parasympathetic nervous system.

By repeating affirmations to yourself

Affirmations can also help in coping with your depressive episode. Affirmations are basically positive statements that not only serve in improving your mood state but even in directing your mindset to think better.

You can use a number of affirmations which can be found online, but you are also free to make your own. The secret to affirmations is that the statement needs to be neither too short nor too long, needs to be remembered easily and also needs to be meaningful to you.

By taking part in self-care routines

During a depressive episode, nothing is more important than your self-care routines. However, it is important that you remind yourself to practice these routines every day. Self-care can actually differ from person to person and can be any activity that makes you feel better.

For instance, you can even choose prayer-time as a form of self-care since it uplifts your mood and directs your energy in a more positive manner. Some people also tend to socialize with others as a form of their self-care and self-love routines.

By using mindfulness exercises

Mindfulness activities and exercises can also help in coping with a depressive episode. Mindfulness includes exercises like coloring, mindful walking, showing gratitude and others that help in making you more centered and grounded despite your symptoms.

By going out for a walk

Depressive episodes can keep you locked in your home for long periods of home. At this time, going out for walks and being in the company of other people is also very important. If you can, you can even try walking in nature to improve your mood and affect.

Walking can also be practiced as a mindfulness exercise. By being more mindful of your surroundings and the people around, you can get more out of your walk. Some people also swear by walking barefoot on grass or the beach as a great coping exercise for depression.

By talking to your friends

Being in the company of people who are peppy and positive can also help you when you are in a depressive episode. However, you also need to be aware that sometimes other people can have a negative impact on you. So, be wary of the people that you choose to hang out with.

If you do not have a tight set of friends you can lean on during your depressive episodes, you can also try signing up for online support groups. You can even try online forums where you can talk about your feelings and also learn about what others are going through.

By working out

You can also try working out regularly as a form of combating your depressive symptoms. Physical exercise can release high amounts of dopamine and serotonin which are responsible for improving your mood.

It can be difficult to work out or even do any major physical activity when you are depressed since the condition can make you feel fatigued all the time. So take it slow and easy, one step at a time. You can also choose a fun workout like dancing to keep you motivated.

By eating a healthy diet

The food you eat also plays a huge role in the way your mind reacts to different stimuli. Therefore, it is very important to eat a healthy diet all the time for your body as well as your mind. Also, don’t forget about your supplements since vitamin levels also affect your mood.

By maintaining a gratitude journal

A great and simple coping strategy that many people with depression use is maintaining a gratitude journal. When you start listing out the different blessings in your life, even if they are small, you will find yourself becoming more relaxed and happy.

By talking to your therapist

If you are seeing a therapist, there is no better time to consult them than when you are going through a depressive episode. Your therapist will not only serve as a great person to vent to, but they can also remind you about the various coping strategies that you may have learnt before.

Trigger factors for a depressive episode

Apart from learning new coping strategies, you also need to be aware of the various factors that can trigger a depressive episode. By being aware of these trigger factors, you can avoid them and you can also be ready to manage the consequential symptoms later.

  • Sudden changes in sleep: If you are experiencing certain sudden changes in your sleep pattern, this can also trigger a depressive episode. This is especially true if the sleep disturbances have been going on for a long time.
  • High levels of stress: High levels of stress experienced for a long period of time can also act as a trigger for depression. For instance, if your work has been giving you a lot of stress for some time, this can trigger a depressive episode in you later.
  • Going through trauma: Experiencing certain traumatic incidents in your life can also lead you to feeling depressed. Some experiences like witnessing an accident, or getting abused or hurt by someone can be very traumatic and can trigger a depressive episode in you.
  • Traumatic life events: Some life events can also trigger a depressive episode. For example, losing a loved one can be pretty traumatic, even if you already know that death is a part of life. Other life events can be even more hurtful, for instance, a divorce.
  • Certain medical conditions: If you are diagnosed with certain medical conditions, this can also lead to a depressive episode. Medical conditions like Alzheimer’s disease, cancer and even mental illnesses like schizophrenia can trigger a depressive episode.
  • Feeling lonely or isolated: Loneliness can also act as a trigger for depressive episodes, especially if the isolation has been experienced all of a sudden. This is particularly if a best friend or a life partner has been lost to death.
  • Memory of certain events in the past: Sometimes, remembering certain events from your past can also lead you to feeling depressed. Even if you have gotten over the memory completely, traumas can have a deep impact on your mind leading you to depression.

Conclusion

The current blogpost has explained how you can get out of a depressive episode through some easy and effective coping strategies. Apart from this, we have also listed some of the possible trigger factors which can lead to a depressive episode.

If you like this blogpost, please leave your comments and questions in the space below.

Citations

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2169519/
https://onlinelibrary.wiley.com/doi/abs/10.1111/acps.12753
https://www.lifescied.org/doi/10.1187/cbe.19-11-0217
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)02143-7/fulltext
https://ada.com/conditions/depressive-episode/
https://www.who.int/news-room/fact-sheets/detail/depression
https://en.wikipedia.org/wiki/Major_depressive_episode
https://my.clevelandclinic.org/health/diseases/9294-bipolar-disorder
https://www.nimh.nih.gov/health/statistics/major-depression