How to Manage During a Depressive Episode

Depression has a way of taking over your daily life without you noticing it until it has managed to consume everything. Figuring out how to take control of your depression so you can still focus on the day to day mundane tasks without wanting to crawl back into bed and never return is a real skill.

Here is a list of small things you can do to help you get through your depressive episode that won't suck up what little energy you have.

-If you can recognize when you are entering a depressive episode, put together a wellness box to prepare for the coming weeks.

-If you are someone who has regular depressive episodes or dysthymia, organize your house or bedroom (whatever space you tend to spend most of your depressive episode in) to be depression friendly. Something as simple as putting a trash bag on the back of your bedroom door handle will make cleaning for post-depression effortless and will likely help with the depressive episode itself.

-Get disposable utensils, plates, bowls, cups, and anything else you need. Dishes is one of the last things I want to do when I am depressed, so having an option where I am not overwhelmed with dirty dishes is always my go-to.

-Make sure to have a stock of healthy snacks, protein shakes, or easy to eat food products. Eating healthy food during an episode can be difficult, especially when cooking is so much effort. Healthy snacks can even be a part of your wellness box.

-If you can afford it, having a once a week cleaning service come into your home to do the vacuuming and dusting will help. Keeping your space clean can help you feel better. It will also take some of that guilty stress of needing to be productive when you have no energy to do so.

-Have a reason to get out of your house once a day. This could be checking the mail, letting the dog out to pee, or even watering plants. Fresh air, sunlight, and ten minutes outside can help break up the monotony of the day.

-Change your clothes. Even if you are just getting into another pair of pajamas, change into clean clothes.

-If you do not have the energy to shower or take a bath, keep baby wipes in your wellness box. It isn't perfect, but it does help.

-Put on deodorant, even when you are going nowhere and doing nothing.

-Keep a bottle of Febreeze or a candle you like the scent of in your wellness box. Having a good smell to surround yourself with when you are feeling depressed can be comforting.

-Have someone you can talk to every couple of days. This can be a friend, a family member, a therapist, anyone who knows about your depression and can check on you.

-Find a low effort hobby to pursue during your depressive episodes. Small things that can provide distractions from overthinking can be helpful. I like to color in coloring books when I am depressed, and it is something I can keep in my wellness box.

-Keep a mental health journal to track your moods, the severity of your depression, your thoughts during a depressive episode, and track triggers.

Most importantly is, if you are in crisis, please reach out to one of these hotlines to get help.

Suicide Hot Lines:

(800) 273-8255 ….. National Suicide Prevention Lifeline

(877) 838-2838 ….. Vet2Vet Veterans Peer Support Line

(800) 784-2432 ….. Spanish Speaking Suicide Hotline

(877) 968-8454 ….. Teen to Teen Peer Counseling Hotline

(800) 472-3457 ….. Grad Student Hotline

(800) 773-6667 ….. Postpartum Depression Hotline

(866) 488-7386 ..... LGBTQ Trevor Project Suicide Hotline