Depression is a treatable serious mental health condition and it badly impacts the life of a person. Today, we’ll discuss what is depressive episode; its symptoms, and how to deal with
What is Depressive Episode?
In the context of major depressive disorder, a depressive episode characterizes the phase of low mood and exhibits other symptoms of depression that would last for two weeks or more. While experiencing the phase of a depressive episode, you can try to improve your condition by changing your thoughts and behavior.
The symptom of the depression phase would last for a few weeks to months, and the episode would last a year on rare occasions. According to an estimate by the Anxiety and Depression Association of America; roundabout 16.1 million people in the US experienced one episode of depression in 2015.
Symptoms of Depressive Episode
Some of the main symptoms of a depressive episode are as follows;
- Feeling pains and aches without any actual physical cause or evidence
- Attempting suicide, suicidal and death thoughts, and losing interest in living
- Talking and moving slower than your usual routine
- Changes in your sleeping routine
- Difficulty in remembering and concentrating
- Losing interest in socializing, hobbies, and other enjoyable activities that you used to enjoy
- Changes in weight and appetite
- Feeling restlessness
- Lower energy and fatigue
- Frustration and irritability
- Worthlessness and guilty feelings
- Helpless, hopeless, and feeling sad
How to Deal with Depressive Episode – Tips
Some of the main tips on how to deal with a depressive episode are as follows;
When you carefully monitor various symptoms, moods, and behaviors, it would help you to recognize the triggering points. When you know the triggering signs, then you can avoid full episodes of depression. However, it is better that you maintain a diary of moods, daily routine, and important events. You should rate your moods on a scale of 1 to 10, and the type of activities that generate a specific response.
Recognizing the initial signs of depression could be difficult and scary to handle. It is possible that it would make you feel anxious and panic. Your lower mood reaction and behavior would aggravate the symptoms like disturbed sleep and losing appetite. You should remain calm and cool-minded, and remind yourself that depression is curable and treatable. However, your focus should be on your strengths and qualities rather than weaknesses and lower mood.
Depression is a widely spread mental health condition, and many people are experiencing it. You should read and study about depression, and keep in mind that it is not your fault or your weakness if you are feeling this way. When you accept depression and its episodes, then you’ll look for solutions and learn managing techniques.
Separating Yourself From It
You should remind yourself that you are not depressed; in fact, you have depression. It means a few episodes of depression doesn’t define your personality. You should remind yourself of the various roles that you’re performing in your life like parents, sibling, brother, friend, etc. and they all are your key strengths.
Self-care plays a significant role in your mental and physical health; it comprises performing various activities that are good for your health. Self-care also means taking time for yourself and your loved ones, connecting with your inner self, recharging, and relaxing. You should say no to all those activities that would jeopardize your peace of mind.
Deep Breathing & Muscles Relaxation
You should perform deep breathing exercises in order to relieve stress and calm down your mind. Slowly inhaling and exhaling offer you a lot of benefits both physically and psychologically. You can practice deep breathing exercises at any time while sitting in the car, washing dishes, or stuck in traffic. If you’re new to meditation, you can take the help of guided meditation.
Challenging Negative Thoughts
Cognitive behavioral therapy (CBT) is a very good therapeutic approach to dealing with depression and anxiety. It helps you to identify your difficult thought rather than focusing on life situations and circumstances. However, the focus of CBT is to recognize your negative thoughts and change them into balanced and positive ones. You can change your negative thoughts into positive ones without even seeing the therapist.
Mindfulness is a very good meditation practice and it focuses on being in the present moment. Some of its examples are like experiencing the sweetness of the apple at lunch, the texture and taste of crisp, and feeling the warmth of sunlight on your skin while walking or sitting. Mindfulness would help you to be in the present moment and not worry about the future or the past.
Strict Bed Routine
Following a proper schedule of going to bed and sleep has a great impact on your mental and physical health. It’s because depression could disturb your routine, it is better that you should follow the proper routine of going to bed even on the weekends. You should avoid drinking tea, coffee, or using social media before going to bed. It’s better that you should maintain a log of your sleeping schedule.
Performing exercising regularly is highly beneficial not only to your mental health and physical health, but it also helps you in dealing with depression. When you exercise, your brain releases endorphins that change your mood.
You should avoid drinking alcoholic drinks, it would aggravate the symptoms of depression.
Depression makes people focus on the negative things and avoid the positive aspect of their lives. You should create a list of positive things about yourself and your life, remind yourself of them and be grateful for all the things you have in your life.
Conclusion: What is Depressive Episode? How to Deal with It
After an in-depth study of what is depressive episode; its symptoms, and how to deal with it; we have realized that a depressive episode could badly impact your life. If you’re experiencing its symptoms, then you should follow and practice the abovementioned tips and suggestions.
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