When you’re experiencing waves of depression, it helps to know which gentle tugs will steer you back toward dry land. While there’s no single fix for a depressive episode that works for everyone, there are many things you can do to uplift your mental and emotional well-being. Lightfully is a provider that specializes in evidence-based, personalized mental health treatment. In this article, we’ll talk about how to get out of a depressive episode and feel more like yourself again.

1. Tell someone about how you’re feeling.

As easy as it is to isolate and ignore calls or texts when you’re not feeling well, try to reach out to someone. Many people find that receiving encouragement from a loved one helps make getting through a depressive episode a little easier. You can take this opportunity to vent about your worries, ask for advice or just have a chat to take your mind off things for a little while.

You can also use this time to tell your loved one more about your symptoms and ask for a specific type of support that you need during this particular bout of depression.

2. Breathe deeply.

Taking deep breaths can help alleviate some of the stress you’re feeling and help you clear your mind. When you start to feel overwhelmed, try one of these breathing exercises:

Diaphragmatic breathing (belly breathing)

Lie on your back with one hand on your chest and the other below your rib cage. Slowly inhale deeply through your nose, feeling your stomach press into your hand. Exhale while tightening your abdominal muscles, pushing the air slowly outward. Repeat this exercise for about five to 10 minutes.

Box breathing (4×4 breathing)

Slowly inhale through your nose, while counting to four in your head and feeling your abdomen expand. At the peak of your inhale, hold your breath for a count of four. Then, exhale through your mouth slowly for another count of four. When all the air is out of your lungs, hold your breath for the same amount of time. Repeat this exercise three or four times.

3. Try light therapy.

If you can’t get outside and reap the mood-boosting benefits of natural sunshine, try light therapy. Also called phototherapy, it’s been used to treat seasonal affective disorder (SAD), depression and sleep disorders. Simply plug in your therapy lamp, turn it on and bask in the glow for the recommended amount of time each morning. Therapy lights are designed to mimic natural sunlight, and using one can help:

• Balance your serotonin and melatonin levels
• Support your body’s natural sleep-wake cycle
• Improve your depression symptoms

4. Engage your senses.

Your brain uses your senses to make sense of the world around you and translate those experiences into feelings. When depression makes you feel low, engaging your senses in the right ways can help elevate your mood. Here are some things you can try:

• Watch your favorite movie.
• Dive into a new book recommended by a friend.
• Listen to your favorite album.
• Breathe in relaxing aromatherapy scents, like lavender or mint.
• Treat yourself to a healthy, delicious snack.
• Do yoga or get a massage.

You can also use the 5-4-3-2-1 mindfulness exercise to help regulate your emotions, combat negative thoughts and feel more present in your surroundings. During this technique, simply do the following:

• Name five things you can see.
• Touch four things around you. 
• Identify three things you can hear.
• Become aware of two things that you smell.
• Name one thing you can taste.

5. Take care of your body.

Taking care of your body is just as important as going to therapy and taking your medication on time. It supports the other strides you’re taking to gently recover from a depressive episode and even combat some of the physical symptoms that can come with this disorder, so you can feel better day to day. For instance, healthy habits like these can positively influence your well-being:

• Eat and drink regularly — Research shows that eating nutritious food can impact your mood.
• Move your body — Going for a walk releases endorphins (the “feel-good” hormones) and can help you take your mind off your worries.
• Get enough sleep — Studies show that sleep and mental health are inextricably linked, so make sure you’re getting enough rest each night.

6. Stick to your routines.

While trying to manage your symptoms, be sure to stick to your daily routine as closely as possible. Waking up on time, eating lunch at noon, walking the dog after dinner — these are all things that bring your life stability in the background. Everyone needs a break sometimes. But if deviating from your normal routine enhances your stress and anxiety, it’s a good idea to try to stay on track as much as possible.

Learn how to get out of a depressive episode with Lightfully

Depression isn’t easy to recover from, but it’s a highly treatable mental health disorder. If you’re feeling persistently sad, empty or hopeless, having trouble sleeping, and experiencing other symptoms that aren’t going away with gentle self-care methods, seek professional care. A provider can help you learn new coping skills, adjust your medication and much more.

Lightfully is a clinical mental health treatment provider with four levels of care that can help you manage your depression and other mental health issues. Our licensed clinical therapists are here to support you every step of the way through an evidence-based, empathetic approach that’s centered on whole-person care. We believe your inner light can be nurtured, allowing you to grow and thrive in the best ways possible.

You’re not alone — and you don’t have to navigate this alone either. Reach out to our Admissions Concierge Team now to explore the compassionate support available at Lightfully.