How to Get Out Of A Depressive Episode
Depressive episodes can be powerful enough to take over your life. If you are feeling stuck and want to know how to get out of your bouts of depression, there are a few things that can help. Learn the true depressive disorder definition, the depressive episode definition, and what you can do to find happiness again.
How to get out of a depressive episode – If you are someone who experiences bouts of depression, it can be challenging to get out of it.
Feeling sad from time to time is much different than suffering from a true depressive disorder definition.
Those with the latter will struggle to break free from the weight of their symptoms.
In this article, we will look at the depressive disorder definition, depressive episode meaning, and the treatment that is available for those who need it.
How to Get Out Of A Depressive Episode
Is your sadness lasting longer than expected? Is it more severe than just a bad day?
Millions of people suffer from depression that lasts weeks, months, or even years.
If that sounds like you, it is time to find freedom and get out of your depressive episode.
Treatments are available for those who have been diagnosed with the true depressive episode definition.
Are You Having A Depressive Episode?
Depressive episodes may have an underlying theme, but that does not mean that they all look alike. After all, your depressive symptoms may be quite different from someone else’s. However, to give you an idea of what someone with depressive disorder may experience, below is a list of the most common symptoms.
- Feelings of worthlessness or guilt
- Low self-esteem
- Lack of motivation
- Fatigue and exhaustion
- Little interest in self-care
- Loss of interest in things one enjoyed
- Isolation
- Irritable and easily annoyed
- Difficulty making decisions
- Inability to concentrate
- Changes in appetite, either eating too much or not enough
- Difficulty falling asleep or oversleeping
- Anxiety
- Restlessness
Some individuals may have physical sensations that are also present alongside the above. A few examples of this include:
- Feelings of heaviness as if weighed down
- Headaches
- Cramps
- Aches and pains
And still, others having bouts of depression may experience psychosis, such as delusions or hallucinations.
Depressive Disorder vs. Depressive Episode
Sometimes depressive disorder and depressive episodes are used interchangeably.
But they are not the same thing. Let’s take a closer look at how each is defined.
Depressive disorder definition
According to the DSM-5, major depressive disorder, also referred to as depression, is a mood disorder that causes a persistent feeling of sadness and loss of interest.
This disorder can interfere with daily life.
Depressive episode definition
A period that is characterized by symptoms of major depressive disorder.
To be classified as an episode, the individual must experience 4 or more of the above symptoms for two consecutive weeks.
One of the symptoms must be either a depressed mood (sadness) or loss of interest/pleasure.
Getting Out of a Depressive Episode
Are you ready to kick your bouts of depression to the curb?
While seeking professional treatment is the best way to overcome depressive disorder, there are a few things you can do to get yourself out of the rut and back into daily life once again.
Engage in Self-Care
Self-care is important for overall well-being.
Unfortunately, many individuals tend to push it aside — and this can be linked to a higher risk of depressive symptoms.
Those who engage in self-care regularly tend to have a reduced risk of depression.
If you are trying to get out of a depressive episode, take an interest in caring for yourself daily.
Shower, brush your teeth, engage in good conversation, and do things that genuinely bring you joy.
Most of all, speak kindly to yourself.
Be Mindful
Practicing mindfulness, breathing exercises, and meditation can help you reduce your negative thoughts, stress, and anxiety by focusing on the present moment.
This will bring a sense of calm and can eventually cause a shift in your perspective.
Practice Gratitude
Start a gratitude list. Write down a few things you are grateful for every morning and every evening.
Just focusing your attention on these things can positively impact your mood and your life. It could be enough to reduce your symptoms.
Be Physically Active
Sounds nearly impossible at this moment, doesn’t it? But it isn’t.
Moving your body is not only good for boosting your fitness level and increasing your strength, but it is also great for your brain and your nervous system.
When you are physically active, feel-good neurotransmitters are released, including endorphins and dopamine which help increase feelings of pleasure and boost your mood.
Take it a step further by going outside — soak up the vitamin D and set your circadian rhythm while breathing in fresh air.
Eat Well
When you are depressed, eating highly nutritious foods will benefit your body and help to reduce symptoms.
On the flip side, eating processed foods, fried foods, sugar, refined grains, and drinking alcohol can all negatively impact your body as they are all known to increase the risk of anxiety and depression symptoms.
Not to mention they can cause a decline in your overall health, too.
Therefore, be mindful of the foods you put in your body.
Get Quality Sleep
Seven to eight hours of quality sleep are vital for your health.
Too much or two little can have a negative impact.
Take steps to get proper sleep, such as staying off electronics, keeping your room dark and cool, and relaxing before bed.
Treatment for Depressive Disorder
Whether you have bouts of depression or are living the true depressive disorder definition, there is help available.
The use of psychotherapy, medications, or a combination of both will give you everything you need to find healing.
The experienced mental health professionals at Amend Treatment, a luxury treatment facility in California, can provide everything you need to regain your freedom.
Amend Treatment is not a rehab; we are a mental health facility. We provide beautiful, serene surroundings and all the luxurious amenities you can imagine. This allows you to focus on the healing without worry.
Ready to get started?
Contact us today and overcome your bouts of depression once and for all.