5 Things To Do When You Recognise a Depressive Episode Coming On

GUEST POST | I’ve found recognising and dealing with the signs of a depressive episode to be very useful in stopping it in its tracks. It is tempting to ignore these or tell yourself they will resolve themselves. Shame and guilt are still part of the social make-up in the UK when it comes to expressing how we feel, discussing our mental health or getting help and support.

I’ve done it myself plenty of times, and it does not end well. However, if we can learn to see the early signs of depression, which will vary from one person to another, then the issues causing it will be easier to resolve.

I’m not a medical professional or a mental health expert, but I have had a great deal of experience with depression over the last three decades. With that in mind, I thought I’d share five things that you may find helpful when you recognise that a depressive episode is coming on.

5 Things To Do When You Recognize a Depressive Episode Coming On

1. Listen to what your mind and body are telling you

If you keep pushing your needs and issues into the background, you could end up in a position where you cannot function and end up with burn out.

After discovering several times how damaging it is not to listen to what my mind and body are telling me, I now take time out of whatever I’m doing to listen.

Have I been constantly tired for several weeks? What’s changed in those weeks? Am I ill, excessively stressed, or struggling in a relationship (personal or professional)? It can take a while to unpick, but I have found it well worth investing the time.

2. Remember you’re a human being, not a robot

It is so easy to get caught up in processes and the priorities of others, especially in the workplace. Give yourself a break. We can only do so much.

When I do this too often, I remind myself that I’m human and cannot be everything to everyone. I also cannot be “on” all the time. This is sometimes through things such as mindfulness (especially at work), doing something I enjoy, or a mantra.

3. Take a step back to gain some clarity

Being too close to a situation can make it difficult to see things as they are, especially if it is causing turmoil. This can lead to feelings and responses becoming distorted, escalating the turmoil.

Getting input from others outside of the situation (often loved ones) is a good way for me to determine if this is what is happening. Another way is writing how I’m feeling about a situation, and reading it back a few days later can provide clarity.

4. Don’t beat yourself up about how you are feeling

I still catch myself doing this one now and then. It is such a hard habit to break. Feelings are part of the package, and as unpleasant and overwhelming as some of them are, we need them.

In the UK, however, we still have quite a way to take the starch out of our upper lips. Sometimes, punishing ourselves feels easier than dealing with what is behind them.

However, all it does is make things worse. Sooner or later, the dam will burst, and there will be no rhyme or reason for the torrent that flows.

When I had my first experience with depression, nothing made sense. All these thoughts and feelings were raging inside my head. I couldn’t understand what was happening to me. I was utterly overwhelmed.

Why couldn’t I “get a grip” on myself? When I eventually got some help and support, I started to see it as a giant, tangled ball of wool. I needed to find one of the ends before I could get through it.

5. Walk away from something or someone if you need to

So, you’ve found out what is causing the depressive episode, and to resolve it, you need to deal with a situation. This could be personal, work-related or perhaps even both. You’ve done all you can to fix it to no avail, including looking at it in other ways or changing perspective, but still, the effect on you is damaging.

Walking away is not a sign of weakness, despite what you may have read or heard. It is futile to keep banging your head against the same wall, especially if there is no movement in the wall. The only thing that will end up breaking is you.

For more than two years, I stayed in a situation that became increasingly toxic because I believed I was a failure if I could not make it work. It took much longer than that to undo the damage I did to myself by doing so. We have to be able to protect ourselves from harm; sometimes, this takes the form of walking away from people and places.

I still don’t find it easy when I find myself in this situation, but I have come to accept that, sometimes, this is the only course of action that will stop my depressive episode from becoming much worse.

Is there anything you do when you sense a depressive episode coming on?

About the author: I’m Lorna Smart, a freelance Editor, Copywriter and Proofreader who provides her services as Lorna Smart Wordcrafter. I’m passionate about mental health and wellbeing and believe in sharing my experiences to help and support others. You can find me on my website and LinkedIn.