A depressive episode or reoccurring depression symptoms can seriously impact our day-to-day lives. Recovery times vary widely, and finding a way to get back to life after depression can be difficult. By learning the signs that a depressive episode is occurring and making a personalized recovery plan, you can get your life back as soon as possible.
Note: If you or a loved one are experiencing intense and/or prolonged feelings of emptiness, hopelessness, or suicidal thoughts, please contact the National Suicide Prevention Lifeline at 988 for immediate emergency assistance. Help is only a phone call away.
Signs of a Depressive Episode
The onset of depression can be gradual and insidious, and you may not realize that an episode is occurring until it is over. We often associate depression with symptoms such as crying or suicidal thoughts, and while these occur for some people, depression is also characterized by disconnecting from emotions. Symptoms can vary depending on many factors but may include:
- Anhedonia, or the inability to feel joy or pleasure
- Irritability, frustration, or a short temper
- Changes in activity level
- Changes in sleep patterns, such as insomnia or sleeping more than normal
- Changes in appetite, including weight gain or loss
- Headaches and physical symptoms
- And many others.
Recognizing an incoming depression can go a long way to getting your life back sooner as you can make necessary interventions and treat symptoms accordingly.
Tips for Getting Back to Life After Depression
Identify Your Values & Priorities
Explicitly naming and identifying aspects of your life you value, prioritize, or would like to prioritize more can help you with getting back to life after depression. These things can be small, such as having a comfortable pillow for sleeping, or large, like appreciating your partner for supporting you during difficult times. Of course, depression can sometimes make it hard to identify these things, so use these tips to find the parts of your life that bring you joy, contentment, or excitement:
- Make a daily list of five things you’re grateful for in your life
- Intentionally take part in activities or groups that used to cause enjoyment
- Notice negative thoughts (“My friend doesn’t like me”) and replace them with neutral ones (“My friend and I aren’t as close as we once were, but she still makes sure I’m okay.”
- Keep a journal to find patterns in negative thinking
- Seek professional help from a board-certified psychiatrist or therapist
Consider Lifestyle Changes
Sometimes depression and depressive episodes can be linked to certain circumstances, such as an unfulfilling job, a relationship ending, or others. In these cases, lifestyle changes can go a long way in aiding depression recovery. While making your depression recovery plan, consider incorporating these ideas into your lifestyle:
- Finding a new job or career, or identifying ways to improve your current professional position
- Starting a new hobby with tangible results, such as gardening, baking, or a craft
- Establishing an exercise routine you enjoy, such as walking, yoga, or team-based sports
- Setting attainable goals, such as paying a bill, studying, walking the dog each day, or others
While these lifestyle changes will not cure a depressive disorder, they can help create a more active routine and encourage healthier behaviors, minimizing some symptoms when a depressive episode occurs.
Pursue Professional Assistance
If changing your lifestyle and being more mindful does not help alleviate depressive symptoms, or if you notice your depression worsening in severity or frequency, it may be time to seek professional assistance from a certified psychiatrist. Trained experts can assist you in getting back to life after depression through short and long-term treatment plans, which may include:
- Creating a personalized medication management plan
- Identifying if your depression is a symptom of another disorder, such as PMDD, SAD, PDD, or others
- Establishing a recovery strategy specific to your circumstances
- Using cognitive behavioral therapy (CBT) in tandem with psychiatric treatment
- And many other approaches!
West End Consultation Will Help Get Your Life Back
You deserve happiness, enjoyment, and pleasure in your day-to-day routine, and West End Consultation Group is here to help. Depression is experienced differently by different individuals, and no matter your symptoms, you deserve to experience the good moments of your life. Our Twin Cities board-certified team is in your corner, so give us a call at 952-856-8452 or request an appointment today.
Medical Disclaimer:
Please remember that all medical information provided in this post must be considered educational only. This blog should not be relied upon as a medical judgment and does not replace a medical professional’s judgment about the appropriateness or risks of a procedure or condition for a given patient. We will do our best to provide you with information that may help you make your own healthcare decisions. Please do not follow any instructions or information without first consulting with your physician or mental health provider.
