Getting Out Of A Funk: How To Help Yourself Through Depression
Everyone has off days where they feel tired, irritable, and sad. Its normal to feel sadness as a response to challenging life events, loss, or changes, but sometimes these feelings can stick around for a while if left unaddressed and make it difficult for you to get through each day.
Heres how you can tell when youre in a funk or maybe even experiencing a mild depression as well as what you can do to help yourself feel better.
Add More Structure To Your Day
Depression makes it easier to lose focus. This leads to a tendency to let days become free and unstructured. While this may sound appealing, its likely to make your depression worse. Make plans for each day and set appointments for yourself. You can schedule time for tasks like shopping, calling a friend, or cooking. Use sticky notes, a planner, or your calendar in your smartphone to schedule your day. Promise yourself to follow your schedule even if you dont have places to go or things to do. The regular structure will have a positive effect on your mood.
Symptoms Of A Depressive Episode
A depressive episode is when you are experiencing depression for at least two weeks.
There are some symptoms that you can look for to identify if you are experiencing depressive episodes or not:
- Lack of energy leaves you not wanting to move
- The desire to avoid people and to just lie in your bed or on your couch doing something mindless
- A crushing sadness that makes you feel numb to everything but sadness and hopelessness
- Insomnia despite feeling very tired
- Oversleeping despite not doing anything
- Lack of interest in your hobbies
- Withdrawing away from your friends and loved ones
- Not having the energy to properly clean yourself
- Sitting down in the shower
- Irritability and mood swings
- Lack of appetite
The exact length of a depressive episode varies from person to person, but in most circumstances, it can last anywhere from six to eight months.
This can be something people live with their whole lives, and they must make adaptions so that they can minimise the effects their depression has.
This can be through treatment plans and trying to do everything they can to avoid depressive episodes call today on for advice.
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Causes Of Depression Relapse
If you are experiencing a depression relapse, you might be wondering why your depression has returned. Its true that depression can return at any time, even if you are taking medication or receiving therapy. It can also return without any obvious outside trigger or stressor.
However, sometimes depression relapse follows an external event. Below are some potential triggers or causes of a depression relapse.
- Experiencing the death of a loved one or other significant loss
- Going through a stressful life event
- Hormonal changes related to your life stage
- Failure to use coping strategies or discontinuing their use
- Changes in the medication that you are taking
- Sleep disturbances
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Take Medication As Prescribed By Your Doctor
If you’re taking medication for depression, it’s important to take it as prescribed.
Don’t skip doses or stop taking it without talking to your doctor first.
Depression can be a difficult condition to deal with, but there are ways to get through it.
If you’re feeling depressed, talk to your doctor or mental health professional.
They can help you figure out what’s going on and how to best treat it.
You should also tell your close friends and family about what you’re going through.
They can provide support and understanding.
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The Dangers Of Untreated Depression
Without professional help, many people find their own ways to cope with depression. Often, this leads to people self-medicating with drugs or alcohol as a means to escape depressive episodes. And while there may be some temporary success in the short term, this approach causes more problems than it solves.
As individuals become more reliant on drugs or alcohol to manage their depression symptoms, its common for a substance use disorder to co-occur alongside depression. In this way, having untreated depression leads to developing a drug or alcohol addiction. And when youre already dealing with depression, adding an addiction on top of it can greatly increase your risk of suicide. Depressive episodes are dangerous enough by themselves, but alcohol and drugs impairing decision-making can make them even more concerning.
Thankfully, although co-occurring disorders are complicated, it is never too late to start your recovery. Dual diagnosis programs exist specifically to help people with co-occurring mental health and addiction issues. These programs typically begin after completing a medical detox to eliminate the physical aspect of addiction, which clears the way for dual diagnosis care to help you with the mental side of addiction and to aid you in overcoming your depression.
I Talk To A Mental Health Professional
One of the best decisions I ever made was going to see a psychiatrist and psychologist when I was 18. I had been living undiagnosed for about seven years childhood depression believed to be teenage angst. I was diagnosed with Bipolar Disorder and prescribed Lithium.
After about six weeks, I started to feel an incredible shift. My mind felt less foggy, my mood swings were regulated, I behaved less recklessly, and I found joy in places I couldnt before. Therapy has helped me dig myself out of ruts and to open my mind to the possibility that the way I see the world isnt the only way to see that world, especially if my way lends to self-hate.
Its always hard at first. One of my least favorite things is starting over with a new doctor, having to re-tell my family history, my traumas, and my relationship to self-harm. But it has always ultimately been worth it. Ive always learned something new about myself, and that new wisdom helps me understand and change my behaviors and perspectives.
The one lesson I come back to over and over again is to take note of myself. That whenever I see myself engaging in a behavior Ive learned is damaging, not to force myself to stop doing it, not to judge myself for doing it, but just to notice and take stock. This way, I can find a pattern as to when, where, and around whom I behaved this way and implement a plan to change it.
We cant do this work without you!
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Depressive Episodes Vs Sadness
Like grief, depressive episodes are often linked to sadness. An emotional pain marked by feelings of longing or lacking, sadness can sometimes be hard to distinguish from the characteristics of a depressive episode.
But despite their similarities, depressive episodes are distinct from moments of sadness. For starters, sadness, like mourning, is not considered a mental health disorder, but a part of life.
Secondly, sadness usually lasts for much longer periods of time, compared to the minimum two-week requirements for a depressive episode diagnosis.
Sadness also lasts for a much shorter part of each day, as opposed to a depressive episode, which can last most and even the entirety of ones day.
Finally, while a depressive episode is considered a mental health issue due to the intensity of its symptoms and their detrimental effect on an individuals quality of life or daily functioning, sadness is a less severe experience, and normally passes without leaving a significant impact on ones well-being.
Make A Bedtime Routine
Sleep can have a huge impact on mood and mental health. A lack of sleep can contribute to symptoms of depression, and depression can interfere with sleep. To combat these effects, try to go to bed and get up at the same time each day, even at weekends.
Establish a nightly routine. Start winding down from 8 pm. Sip chamomile tea, read a book, or take a warm bath. Avoid screen time and caffeine. It may also be helpful to write in a journal before bed, especially for those whose racing thoughts keep them up.
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Coping Skills For Episodes Of Depression
Coping skills are mental and physical tools that can help you meet the demands of lifes challenges. They may help you deal with the situations that affect you most.
Coping skills arent in-the-moment tools you use to boost your mood. Instead, they can become long-term resources to handle the challenges you might face.
When it comes to the challenge of depression, coping skills arent intended as a form of treatment. They can, however, help you manage your symptoms on a regular basis so you can continue functioning in the world.
Coping skills for depression include:
Try To Identify Your Triggers
Use this time of relative calm before the storm to try to understand what’s setting off your depression. While depression can have organic patterns and dips, the reality is that there are usually also significant environmental factors that trigger depressive episodes, from stress to bad sleep patterns to illness to family arguments. You don’t have to go all girl detective on it if you don’t feel like it. Just write down what’s been happening recently, with a clear head. It’ll make it easier to challenge your negative thinking patterns later if you can detect exactly what patterns you’re experiencing. And don’t worry: You got this.
Images: Patryk Sobczak/Flickr, Giphy .
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Stock Up On Products That Support Your Well
If you’re on medication, get that sh*t refilled now. I cannot tell you how many times I or other depressive friends have been caught short by an unexpected episode that completely derails our planning capacity and leaves us without enough meds for the weekend. Plan your meds, guys. Also stock up on helpful herbs like lavender, which have a proven mood-lifting effect .
Finding The Right Medication For Depression
There are lots of different types of medication that can be used to treat major depressive episodes. Some of the most common for people who are experiencing depression include:
- Selective serotonin reuptake inhibitors : These are a type of antidepressant that work by increasing levels of serotonin in the brain. Common SSRIs include fluoxetine , sertraline , and paroxetine .
- Serotonin and norepinephrine reuptake inhibitors : Another type of antidepressant that work by increasing levels of both serotonin and norepinephrine in the brain. Common SNRIs include venlafaxine and duloxetine .
- Tricyclic antidepressants : These are an older type of antidepressant that work by affecting both serotonin and norepinephrine levels in the brain. Common TCAs include amitriptyline and nortriptyline.
- Monoamine oxidase inhibitors : These are another older type of antidepressant that work by inhibiting the action of monoamine oxidase, an enzyme that breaks down neurotransmitters in the brain. Common MAOIs include tranylcypromine and phenelzine.
- Atypical antidepressants: These are a group of antidepressants that act on various neurotransmitters in the brain and include medications such as bupropion , mirtazapine , and trazodone .
- Antipsychotics: These are a group of medications that are typically used to treat psychosis but can also be effective in treating severe depression. Common antipsychotics include haloperidol and chlorpromazine .
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Paying Attention To Nutrition
Become more self-aware about providing your body with the proper nutrition and hydration it needs, Weiss suggests. If your body lacks certain nutrients, this could potentially be feeding your depressive feelings.
You could start by limiting sugar intake and increasing consumption of fresh fruits and vegetables when possible.
What To Do When Someone Is Having A Depressive Episode
One common mistake people make is allowing themselves to avoid calling 911. However, if you experience stroke symptoms, you should seek emergency care immediately. Although it is possible to try to get a stroke victim to the emergency room, experts recommend calling 911 so that emergency responders can save the trip to the hospital. Remember, time is of the essence, so the sooner they start treatment the better.
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Get Plenty Of Rest And Exercise
When you’re depressed, it’s important to take care of your body.
Make sure you’re getting enough sleep and exercise.
Exercise can help improve your mood and energy levels.
Eat a healthy diet. What you eat can also affect your mood.
Make sure you’re eating a balanced diet with plenty of fruits, vegetables, and whole grains. Taking care of yourself is an important step when getting through a depressive episode.
What Is Samhsa’s National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
Also visit the online treatment locator, or send your zip code via text message: 435748 to find help near you. Read more about the HELP4U text messaging service.
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Quick Primer On A Bipolar Disorder Manic Episode
Leading up to a manic episode, you may notice a loved one with bipolar disorder exhibiting energy levels or giddiness not typical for them.
Maybe theyve become increasingly obsessive about a project, really impatient, or super chatty. This unpredictable behavior may start negatively affecting their relationships and interfering with work or home life.
How To Get Out Of A Major Depressive Episode
Sadly, there is no one-size-fits-all approach to overcoming a depressive episode. Because mental health is a multifaceted and highly personal subject, how to halt a depressive episode will primarily depend on the needs of the individual. Enrolling in a mental health program where you can acquire depression coping techniques is an excellent place to start understanding how to get out of a depressive episode.
It can be discouraging to find that there is no permanent cure, but if you consider it as a physical ailment, it may be relatively simple to understand. Chronic back pain is frequently incurable, especially in elderly persons. Individuals can, however, reduce their pain by eating well, exercising regularly, and maintaining good posture.
Likewise, some individuals live their entire lives with serious depressive disorder. They can decrease the occurrence of these episodes and get out of them more readily if they use depression coping skills and recognize the indicators of a depressed episode. Professional mental health care is usually the first step in acquiring depression coping techniques.
Enrolling in an inpatient depression treatment program if youre having a depressive episode is the best approach to keeping safe and learning how to manage. You will be able to focus on your psychological health in a safe and supportive atmosphere. You can anticipate a variety of evidence-based treatments available after youve been admitted, including:
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Depressive Episode Meaning: Times Of Acute Depression
The American Psychiatric Association defines a depressive episode as a period in ones life of at least two weeks, during which they exhibit the requisite symptoms ofmajor depressive disorder. The symptoms of MDD are diverse, and include the following:
- A sense of worthlessness.
The APAs Diagnostic and Statistical Manuals fifth edition states that a depressive episode must include a number of the above and other symptoms in order to meet the requirements for an official depressive episode diagnosis.
An official MDD diagnosis can be given even after a single depressive episode has been recorded, in which case it would be considered a single-episode instance of MDD. An MDD diagnosis could also include more than one depressive episode, in which case it would be considered a recurrent episode case of MDD.
How Can Attending A Support Group Help People With Depression In Recovery
People in recovery often find that when they are experiencing depressive episodes, going to a support group can help with how to get out of the depressive episode.
There are a number of ways that going to a support group can help those who are struggling with depression. First and foremost, these groups can provide a sense of community and support. This is especially important for individuals who may feel isolated and alone in their battle against depression. Additionally, support groups can offer helpful information and resources about depression and recovery and how to get out of a depressive episode. They can also provide a space for open discussion about the challenges and struggles associated with depression. Ultimately, support groups can be an invaluable asset for anyone struggling with this mental illness.
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Find New Ways To Relieve Stress
Trying new things may be one of the last things you want to do when youre in a depressive episode. However, doing so can help alleviate your symptoms.
For example, if youve never gotten a massage before, consider scheduling an appointment at a local spa.
Similarly, yoga or meditation may be new to you, but they can be beneficial during depressive episodes. These activities are known for being relaxing. They can make it easier for you to cope with the stress or irritability you may be experiencing.
How To Ground Someone Having A Panic Attack
Your lover may need space in times of panic. Excited panic states when your brains limbic system is on high alert can be triggered by things around you, such as touch, fear, flashing lights or other sounds.
After reminding them that they can manage their symptoms, you can give your loved one space until the panic attacks are over. He may ask you to stay away. If they are, give them the freedom to take their symptoms by protesting once or twice and taking them away until they pass.
If they both have a plan, your friend might offer to go with them after the panic attack is over, and the day will pass, even if theyre already nervous.
When someone panics, we want to sympathize, but we dont want to reinforce the idea that panic is dangerous, harmful, or should be minimized, minimized, or avoided.
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So, instead of giving your loved one a lot of reassurance and hurting them, it can help to remind them that they can do what they have on their own. It empowers them to overcome the situation.
Remind them that although panic attacks can seem endless, they usually end within 10 minutes. It is impossible for the body to last longer than that.
What do you do if youre out and about and get a text from someone saying, Im having a panic attack?
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