Signs Youre About To Have A Depressive Episode
Below, I share the 7 signs that my depression is coming back to bite me. If any of these resonate with you, then I urge you to keep your eye out for them! Please also watch out for your own personal signs, as these below are based upon my own experiences. Remain aware, so that you can understand your own behaviours, and begin to take back control of your mental health.
What Are The Signs And Symptoms
Major depression symptoms vary from person to person. To receive a diagnosis of major depressive disorder, some of these signs and symptoms must be present for at least two weeks. Anyone who has questions should consult their doctor.
- Continued feelings of sadness, hopelessness, pessimism, emptiness
- Fatigue, lack of energy
- Insomnia or other sleep issues such as waking up very early or sleeping too much
- Anxiety, irritability, restlessness
- Lack of interest or joy in hobbies and activities
- Changes in appetite, leading to weight loss or weight gain
- Moving, talking, or thinking more slowly
- Trouble concentrating, thinking clearly, or making decisions
- Vague aches and pains, such as headaches, joint pain, back pain, or digestive problems
- Thoughts of death or suicide, or suicide attempts
I Pay Attention To How I Talk To Myself
A therapist once referred to the ânegative tapeâ playing in my head, and she couldnât have described it better. For years I didnât notice how much guilt, shame, and cognitive distortions impacted how I talked to myself. Throughout the day I had a running inner monologue that told me I wasnât lovable, didnât do enough, and should have tried harder â regardless of how well I had done or how much I was loved.
The first step in changing how I talk to myself was becoming aware. I began to notice how often I put myself down, or scrutinized my behavior. Once I even kept a tally of how many times Iâd criticized myself in one day. I started saying to myself, Amy, you are doing it again. Step away from the negative messages. Change the channel.
I began to realize that I had a choice: I could tell myself something new. I now make a concerted effort to replace the negative messages with affirming statements. I tell myself that I did a good job, that I am a good friend, and â most importantly â that I love who I am.
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I Developed A Relaxing Bedtime Routine
Iâve struggled with sleeping for years. Going without sleep ratchets up my stress level and strains my emotional health. Because I have trouble falling asleep, I stop doing any stressful or work-related activities by 8:00 pm. I try not to have social engagements on work nights because itâs hard to wind down afterward.
Sometimes, I do a quick bedtime yoga routine . Next, I prepare myself a hot cup of herbal tea and head upstairs to bed. I give myself a good 30 minutes to read before the time I would like to fall asleep, and I avoid getting on the computer or looking at email. If my thoughts are racing, I write down what I am thinking about in a notebook. When Iâm ready to snooze I flip on my noise machine, which helps me fall asleep.
While this routine takes self-discipline, the benefit of a good nightâs sleep is worth it.
Life Events And Depression
Research suggests that continuing difficulties, such as long-term unemployment, living in an abusive or uncaring relationship, long-term isolation or loneliness or prolonged exposure to stress at work can increase the risk of depression.
Significant adverse life events, such as losing a job, going through a separation or divorce, or being diagnosed with a serious illness, may also trigger depression, particularly among people who are already at risk because of genetic, developmental or other personal factors.
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How Mental Health Experts View Recurrent Depression
Justin Puder, PhD, a licensed psychologist and mental health content creator, says that if youre feeling frustrated by your depressive episode, the best thing you can do is practice grounding yourself in a few simple facts.
Its important to remind yourself that it is normal to go through lows and difficult stretches in life, says Dr. Puder. This doesnt mean you did something wrong or you will be back in the same spot you once were its just accepting that these fluctuations are part of life” He suggests getting curious and writing down the factors that have changed to make life more difficult: perhaps a shift in workload, the end of a relationship, or a personal loss. “Any factor or change youve noticed can be helpful on the road back,” Dr. Puder says.
Ashlyne Mullen, PsyD, a clinical psychologist in New York City who practices at Alma, offers another exercise in defusion, or getting distance from emotions. Rather than believing or buying into this thought you can practice responding differently to your own thoughts by being mindfully aware and using defusion practices to distance from the thought, essentially see it from a different perspective,” she says. She suggests using language such as “I am having the thought that” when having a specific thought. Another way to practice defusion? Imagine you’re placing thoughts on individual clouds in the sky, seeing them from a different perspective, and watching the clouds drift away.
It Came Out Of Nowhere
A few weeks ago, I was hit out of nowhere by a depressive episode.
It punched me in my stomach with an iron glove and down I fell. I became irritable, unfocused, anxious, and apathetic. Sadly, I began to doubt my goals and future plans. Every fear Id ever felt, every ounce of sorrow Id ever known, and every doubt Id ever harboured, surrounded me in a bubble of confusion and despair.
Thinking about it now, I should have known it was coming. All the usual signs were there, if only I had thought to notice them.
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Risk Factors For Depression
Depression can affect anyoneeven a person who appears to live in relatively ideal circumstances.
Several factors can play a role in depression:
- Biochemistry: Differences in certain chemicals in the brain may contribute to symptoms of depression.
- Genetics: Depression can run in families. For example, if one identical twin has depression, the other has a 70 percent chance of having the illness sometime in life.
- Personality: People with low self-esteem, who are easily overwhelmed by stress, or who are generally pessimistic appear to be more likely to experience depression.
- Environmental factors: Continuous exposure to violence, neglect, abuse or poverty may make some people more vulnerable to depression.
Can Depression Be Prevented
You can help prevent depression by getting enough sleep, eating a healthy diet and practicing regular self-care activities such as exercise, meditation and yoga.
If youve had depression before, you may be more likely to experience it again. If you have depression symptoms, get help. Care can help you feel better sooner.
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Disruptive Mood Dysregulation Disorder
Disruptive mood dysregulation disorder is a condition that occurs in children and youth ages 6 to 18. It involves a chronic and severe irritability resulting in severe and frequent temper outbursts. The temper outbursts can be verbal or can involve behavior such as physical aggression toward people or property. These outbursts are significantly out of proportion to the situation and are not consistent with the childs developmental age. They must occur frequently and typically in response to frustration. In between the outbursts, the childs mood is persistently irritable or angry most of the day, nearly every day. This mood is noticeable by others, such as parents, teachers, and peers.
In order for a diagnosis of disruptive mood dysregulation disorder to be made, symptoms must be present for at least one year in at least two settings and the condition must begin before age 10. Disruptive mood dysregulation disorder is much more common in males than females. It may occur along with other disorders, including major depressive, attention-deficit/hyperactivity, anxiety, and conduct disorders.
Disruptive mood dysregulation disorder can have a significant impact on the childs ability to function and a significant impact on the family. Chronic, severe irritability and temper outbursts can disrupt family life, make it difficult for the child/youth to make or keep friendships, and cause difficulties at school.
Treatment typically involves and/or medications.
How Do I Know Which Type I Have
If you think you might have any type of depression, its important to follow up with a doctor. All depression types discussed in this article are treatable, though it might take some time to find the right treatment for you.
If youve had a previous episode of depression and think it may be happening again, see a therapist or another mental health professional right away.
If youve never had depression before, start with a primary care physician. Some symptoms of depression can be related to an underlying physical condition that should be addressed.
Try to give your doctor as much information about your symptoms as you can. If possible, mention:
- when you first noticed the symptoms
- how theyve affected your daily life
- any other mental health conditions you have
- any information about a history of mental illness in your family
- all prescription and over-the-counter medications you take, including supplements and herbs
It might feel uncomfortable, but try to tell your doctor everything. This will help them give you a more accurate diagnosis and refer you to the right type of mental health professional.
Worried about the cost of mental health services? Here are five ways to access therapy for every budget.
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Drastic Change In Appetite
Cant Be Bothered To Eat
Admittedly, I am a massive foodie and love to indulge myself in sweet treats and big, spicy Caribbean dishes! However, one thing that happens to me when a depressive episode is coming, is that I completely forget to eat.
Ill have made it to 4 pm without so much as a sip of water or bite of an apple. Even when Im hungry, sometimes I just cant be bothered to get up and go downstairs to the fridge. Or Ill stare at the contents of my cupboards with a rock resting against my abdomen, taking up space and eradicating my appetite.
A friend of mine once said, Its like I know that I need to eat, I just dont care.
That really hits the nail on the head. Not only do I lose my appetite, but I also lose any love I have for food in the first place! Everything looks bland and unappealing. Cooking becomes a massive chore, even though its actually something I really enjoy.
Overindulging Instead
For some of you though, it may be the complete opposite. You may start to crave comforting foods, and begin to stuff your face with sugar and fat. This is why Ive learned not to buy bottles of wine anymore. As soon as a low mood takes over, Ill reach for the bottle and finish it by myself!
Vicious Cycle
The even worse news is that because of my Polycystic Ovarian Syndrome, for me, not eating does not equal losing weight! In fact, its potentially devastating for my waistline in the long run. Round and round the cycle I go.
How You Can Be Proactive
Bulk cooking
Feelings Of Guilt Or Worthlessness
Depressed people may have feelings of guilt that go beyond a normal level or are delusional. These feelings of guilt and/or worthlessness are excessive and imagined. Major depressive episodes are notable for a significant, often inexplicable, drop in self-esteem. The guilt and worthlessness experienced in a major depressive episode can range from subtle feelings of guilt to frank delusions or to shame and humiliation. Additionally, self-loathing is common in clinical depression, and can lead to a downward spiral when combined with other symptoms. A lot of people with depression have distorted thought patterns, and genuinely believe that they’re not good for anything or anyone. They tend to have severe self-esteem issues and don’t recognize their value as a human being. They also begin to feel as though their life has no meaning or purpose.
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Im Having A Major Depressive Episode Now What
Every Halloween, it seems, I have a major depressive episode. If you dont know what It feels like, its very similar to a panic attack. Breathing becomes difficult, as does thinking. My mind is filled with thoughts of loneliness, sadness, and self-harm. My friends get to have a nice holiday with their own friends and family, but I dont get invited to those parties. I am well liked, but my absence is rarely noticed
This feeling isnt new to me, so I have a bit of a better handle on it than I used to, but its still debilitating. Lets go over my options for dealing with this
Am I Having A Depressive Episode
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I Stay Tuned In To My Body
Mental illness doesnât impact the mind alone: Itâs physical, too. Depression decreases my energy. I feel exhausted and have frequent headaches. Anxiety, on the other hand, speeds me up. My heart races, I sweat more, and I feel an almost uncontrollable energy.
For me, self-care starts with noticing how I feel, both physically and emotionally. Paying closer attention to what is happening in my body clues me in to what is happening in my mind. If I start to feel a persistent heaviness on my chest or a knot in my stomach, itâs an indication that I need to pay closer attention to myself. Noticing symptoms early helps me practice better care and often prevents my moment of anxiety or depression from turning into a full-blown episode.
Depression Comes In Waves
I tend to think of my depression as a cyclic event. Its like the swell of an ocean tide coming in, and out, and back in again. I used to spend months on end in darkness, shrouded in grey clouds and wrapped up in toxic frost. I would hibernate like a lonely bear cub lost in the snow, separated from warmth and safety. However, soon I would begin to emerge from the depths of my apathetic mind. Just like a butterfly kicking itself out of an old, crusty cocoon.
However, like all cycles that must return to their source, I would soon be faced with my impending storms once more. Slowly, I would slip back beneath the clouds of my depression. It would fall down upon my skin like rain, soaking into my cracks and crevices. Drowning me from the inside out.
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The Symptoms Of A Major Depressive Episode
The diagnostic criteria for major depression include nine possible symptoms. To be diagnosed, a person must experience at least five of these symptoms and significant impairment as a result of those symptoms. The symptoms must last for at least two weeks. This is a depressive episode. The nine possible symptoms of major depressive episodes are:
- Depressed mood. A feeling of depression, sadness, and hopelessness that is intense and persistent. This may seem more like irritability in children, teens, and men.
- Loss of interest. A significant loss of interest or pleasure in doing normal activities, including daily activities like chores but also hobbies, work, or school.
- Weight changes. Significant loss of weight or weight gain that is not intentional but is triggered by overeating or loss of appetite.
- Sleep changes. Either excessive sleep or insomnia and difficulty sleeping.
- Agitation or retardation. Agitated and restless expression or slowed down affect that is notable to anyone observing.
- Fatigue. Fatigue and loss of energy that is more than normal and cant be explained simply by lack of sleep or low quality sleep.
- Excessive guilt. Feelings of deep guilt and shame, a feeling of being worthless.
- Impaired thinking. Difficulty concentrating, making decisions, and focusing on anything, even just watching television.
- Suicidal thoughts. Thoughts of death, suicide, and suicidal planning or suicidal attempts.
Canceling Plans Or Declining Invitations
Another commonly recognized symptom of depression is social isolation. You feel like you just dont want to be around anyone. Or maybe you do but it just seems like too much effort. As a result, you find yourself canceling plans or declining invitations that you would normally accept.
Unfortunately, this tendency to isolate only hastens the approach of a depressive episode. If you notice that youre starting to isolate yourself, one of the best things you can do is to consciously push against it, even if you dont feel like it. Accept invitations, reach out to friends, and drag yourself to whatever youve already agreed to. Most of the time, youll be glad you did.
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