Ways to Cope With a Depressive Episode

» Posted by on Mar 6, 2018 in Alpha Blog | 0 comments

Ways to Cope With a Depressive Episode

While there are many types of depression, a person dealing with depression may experience episodes of major depression. During these episodes the symptoms of depression become stronger and harder to deal with for the person affected by them. While sticking to a plan that a professional has created is strongly suggested, there are some things that an individual can do to help manage their symptoms and cope with their depressive episodes.

  • Exercise. While getting up and moving may seem like an insurmountable task during these episodes it can actually help. Exercising produces endorphins, which are natural mood boosters for your body. Also you will get double benefits if you exercise outside as fresh air and nature are proven to be mood boosters. Even if it is simply taking a walk around the block, it can help boost your mood.
  • Positive Affirmations. Repeating a positive saying or mantra that you really connect with out loud or in your mind can have a big impact on your mood. Choosing a saying that reinforces that this episode is temporary and you are able to get through it will help you cope during the low points. Choosing a mantra such as ” I am strong, I am resilient, I am brave” can help you feel a stronger in weak times. It’s a good idea to write your affirmation on a sticky note and put it somewhere you will see it throughout the day as well to use as a reminder.
  • Gratitude Journal. Keeping a daily journal of at least one thing that you are grateful for can help you focus on the positive aspects of your life, helping you get through the tough times. Try to write at least one thing that you are thankful for when you first wake up.
  • Friends and Family Time. It’s important to not allow yourself to maintain isolation during these depressive episodes. Try to connect with a positive friend or family member as often as you can manage. Even short 5 minute conversations can lift your spirits.
  • Self Care. It is very important to continue to care for yourself during these times. Make sure you are doing your daily routines as best you can, even if that just means showering, grooming and getting dressed daily. These small habits help keep you going.
  • Nutrition. Make sure to drink plenty of water and eat healthy foods. Eating a balanced diet and drinking plenty of water can help balance out your hormones and will help keep your physical strength up. Try to avoid junk or “comfort” foods for every meal as they can make you feel worse later.
  • Visit your therapist. This is one of the most important things to do if you are having a depressive episode. Hopefully if you have depression you have a management plan made with a specialist. Stick to your plan but make sure to touch base with your therapist and schedule a face-to-face if possible. If you don’t have a professional that you see to help with your depression, now may be a good time to reach out.

 

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