![]() ![]() Then, counter those unhealthy thoughts with positive affirmations. Instead of accepting negative thoughts, look for evidence that challenges your thinking. TIP: When you fall into a negative thought spiral, try pushing back against it. That’s why it’s important to challenge negative thoughts when they arise. While we all think negatively from time to time, persistent unhealthy thought patterns can contribute to severe depression and worsen symptoms. Expressing gratitude has been found effective in significantly improving mood, making it an excellent way to cope with feelings of depression. Gratitude journals are a way to document the things you’re thankful for. TIP: Writing down your thoughts and feelings is a great start, but you also might want to try gratitude journaling. Journaling is also a great way to redirect feelings so you can start to focus on the positives in your life. Beyond that, it can help you track emotions and begin to identify (and then avoid or learn to deal with!) triggers. Keeping a journal for your mental health is a good depression treatment that can help you make sense of your feelings. Instead of bottling up your emotions, find healthy ways to let your feelings out. Simply put, giving your body what it needs and making your physical and mental health a priority will help you overcome depression. Exercise, a healthy diet, and a consistent sleep schedule can all ease your mood and relieve symptoms. TIP: Self-care is an important element in getting out of a depressive episode. For example, studies show a strong link between poor sleep quality and severe depression symptoms. Unfortunately, neglecting your basic needs can make symptoms of depression worse. This can make taking care of yourself challenging. Practice self-careĭepression can leave you feeling mentally and physically drained. Once you successfully complete these goals, you may feel energized to take on additional, more challenging tasks. Your list should include simple, achievable tasks, like brushing your teeth or taking out the trash. TIP: Every day, make a list of small goals that you’d like to accomplish. Completing goals can help you get motivated and make you feel like you’re in control of your life. Setting simple, achievable goals can make everyday tasks feel more manageable. When you have depression or a depressed mood, even simple tasks can feel overwhelming. The following tips can help you manage your symptoms and work through your next episode. If you’ve been dealing with severe or mild depression, the right tools, depression treatment options, and coping strategies could give you relief. 8 Tips for Getting Out of a Depressive Episode This is why learning how to get out of a depressive episode is so essential. Many people will experience multiple episodes throughout their lifetime. A 2017 National Survey on Drug Use and Health report found that more than 7% of adults in the United States had gone through a major depressive episode within the last year. ![]() Research shows that depressive episodes are unfortunately common. If you’re in a depressive episode, you’ll likely experience some or all of these symptoms most of the day. These symptoms can persist for several weeks or months at a time.” Talkspace therapist Bisma Anwar, MA, MSc, LMHC “A depressive episode consists of a period of low mood, low energy, lack of motivation and other depressive symptoms that last for 2 weeks or more. ![]()
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