When you’re experiencing an episode of major depressive disorder, the end of it can seem so far away. Many people have all-encompassing negative thoughts and feelings for weeks, and sometimes even months. 

The good news is that a depressive episode won’t last forever. Plus, there are many tips and tricks that can help you work through them. By learning about what can help you get through a depressive episode, you can be prepared when your next one develops.

7 tips to help you through a depressive episode

Major depressive disorder is characterized by overwhelming feelings of sadness and hopelessness along with fatigue, concentration issues and sleep changes. These symptoms can be difficult when anyone experiences them for just a day. When you have them for an extended period of time, such as during a depressive episode, it can interfere with your overall quality of life. The DSM-5-TR defines a depressive episode as symptoms persisting for most of the day, nearly every day, for at least two weeks.

Depressive episodes can have an impact on your productivity, personal relationships and goal-setting. That’s why knowing the right tips to work through these periods of time can help. 

Some of these tips involve self-care, while others may require the guidance and insight of health care professionals. It’s important to note that what works for one person’s depression might not work for another. Figure out what works best for you and your particular symptoms.

Here are seven tips worth testing out for depressive episodes:

• Keep a journal — Journaling can provide many benefits when you’re struggling with depression. Different prompts and approaches may help: For example, you can create a gratitude list to focus on the positives in your life that shouldn’t be taken for granted during hard times. Many people find it helpful to track their moods and triggers to gain a better understanding of their disorder. You can also just journal as a way to let out the feelings that you struggle to express to others. 
• Exercise for your physical and mental health — Lack of energy and motivation are both common symptoms of depressive episodes, which can make it difficult to get the 30 minutes of moderate physical activity that the CDC recommends for people to complete at least five days a week. But pushing yourself to exercise is good for not only your physical health but your mental health as well. Any amount of physical activity can be helpful during a depressive episode, especially when 30 minutes might seem overwhelming. Exercise can boost your self-esteem while releasing endorphins, which are mood-enhancing hormones. 
• Practice mindfulness — Reducing stress can play an important role in getting you through a depressive episode, which is why mindfulness can be beneficial. Mindfulness meditation refers to putting yourself into a state of mind where you’re aware of the present moment. It enables you to acknowledge your thoughts and feelings without judgment, reducing the power of triggering thoughts and decreasing rumination.
• Get some fresh air — Isolation is common during depressive episodes, and these periods of isolation often result in staying in your bedroom for extended periods of time. Getting outside for fresh air and vitamin D can help you combat your depressive symptoms. Being outside can increase your serotonin levels as well as the oxygen levels in your brain, leading to improved concentration and mood. Even brief periods outdoors or small changes in environment, like sitting near a window with natural light, can be beneficial during depressive episodes.
• Confide in your loved ones — While struggling with your mental health is a deeply personal experience, leaning on people you can trust can help you recognize that there are people who support you.Just opening up about your thoughts and feelings to someone can ease the heavy burden they can place on your mental and emotional health.
• Find a support group — Branching off the previous point, confiding in people who can understand and resonate with your depression can make you feel less alone. A support group gives people who are working through a depressive episode a safe space to open up and find comfort in feeling validated by others in a similar headspace. Support groups also give you the chance to learn tips that have been effective for others. Find a local support group or try out the free online support group we offer at Lightfully.
• Book a therapy appointment — One of the first courses of action for treating a depression episode should be therapy. Talking to a psychotherapist can help you get to the root issues of your depression and understand the triggers for your episodes. They can also help you develop stress management and coping skills that can help you work through your depressive episodes in the future. 

Lightfully Behavioral Health can help you work through depressive episodes

While depressive episodes can impact your emotional, mental and behavioral health, taking the right steps can make a difference in getting you through them. From journaling to getting fresh air, there are plenty of ways to try to take control of your wellness. If you need a bit of extra help, Lightfully is here for you. From our online support group to our Intensive Outpatient Program, you can receive the support and care you need for your depressive episodes to move along your mental health journey.

Change is possible. When you’re ready to learn how to work through your depressive episode, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.