Taking Care Of Yourself During A Depressive Episode | The Odyssey Online
Start writing a post
Health and Wellness

Taking Care Of Yourself During A Depressive Episode

6 tips on self care when you're at your lowest

515
Taking Care Of Yourself During A Depressive Episode
Brookhaven Hospital

Depressive Episodes are defined as, "a period characterized by the symptoms of Major Depressive Disorder: primarily depressed mood for two weeks or more, and a loss of interest or pleasure in every day activities. Accompanied by other symptoms such as feelings of emptiness, hopelessness, anxiety, worthlessness, guilt, and/or irritability, changes in appetite, problems concentrating, remembering details, or making decisions, and thoughts of or attempts at suicide," (link).

Doing things and taking care of and loving yourself daily helps you maintain a happy and healthy relationship with your life. But sometimes self care isn't all that easy, especially when you live with Major Depressive Disorder, and are prone to having Depressive Episodes. So here are some tips on taking care of yourself during a depressive episode.

1. Breathe

Like the above definition states, one of the symptoms of Depressive Episodes can be anxiety. So during anxiety attacks, it is important to keep air flow moving, to keep blood pumping to your brain, and to prevent hyperventilating. One breathing technique I use is the 4-7-8 Breath or Relaxing Breath. You breathe in through your nose for 4 seconds, hold it for 7 seconds, and exhale through your mouth for 8 seconds. You will find a video demonstration of this exercise here.

2. Practice Mindfulness

This seems to be my tagline, have you noticed? All jokes aside, it is a fantastic way to keep yourself grounded, level headed, and to calm down after or during a serious episode. Take five minutes to just sit quietly. Close your eyes, and since we can't completely shut off our brains, just focus on your body. start at your toes, work your way up, slowly. Pairing this with some 4-7-8 breathing, you'll be cool as a cucumber.

3. Talk to someone

You don't have to tell them every detail of your episode, but reaching out to a friend or loved one for a distraction helps. You don't even have to talk about how your feeling with them at all. Go see a movie, catch up, and make some plans for the near future. It will keep your mind off things, provide as a distraction, and get your to look forward to something.

4. Drink water

If you're a crier like I am, drinking water and keeping hydrated is an important step you should keep in your self care plan. After a significant cry or panic/anxiety attack, drink one or two glasses of water to refuel.

5. Stick to a schedule

This goes for everything. Sleeping, eating, working, studying, resting. Its easy to get caught in the tide of not sleeping at night and then sleeping all day during a depressive episode. If you have a hard time falling asleep at night, try not to sleep more than an hour longer than you usually wake up. While you might have a rough day, it'll be easier to nip that vicious cycle in the bud.

If you are prone to not eating or over eating during depressive episodes, set alarms for yourself. Alarms to remind you when to eat, and alarms to keep you on track and eating smaller portions throughout the day if you tend to over eat.

6. Try not to suffer in silence

This is different than reaching out to a friend. This is recognizing that something is wrong, and telling someone about it. Reaching out to a family member, doctor, or counselor and devising a plan on how you are going to work through it and to determine what kind of support you are in need of.

If you are having suicidal thoughts, please don't hesitate to reach out. Call 911 or the 24/7 National Suicide Prevention Lifeline at 1-800-273-8255.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Taylor Swift in orange dress playing a moss-covered piano on stage with bright lights.

A three-and-a-half-hour runtime. Nine Eras. Eleven outfit changes. Three surprise songs. Zero breaks. One unforgettable evening. In the past century, no other performer has put on an electric performance quite like Taylor Swift, surpassing her fans ‘wildest dreams’. It is the reason supporters keep coming back to her shows each year. Days later, I’m still in awe of the spectacle ‘Miss Americana’ puts on every few days in a new city. And, like one of Taylor’s exes, has me smiling as I reminisce about the memories of the night we spent together.

Keep Reading...Show less
Student Life

A Few Thoughts Every College Freshman Has

The transition into adulthood is never easy

24306
Mays Island
Courtney Jones

Today I started my third week of college at Minnesota State Moorhead. I have survived welcome week, finding my classes on the first day, and being an awkward loner in the dining hall. Even though I have yet to be here for a month, I have already experienced many thoughts and problems that only a new college student can relate to.

Keep Reading...Show less
Students walking on a sunny college campus with trees and buildings.

"Make sure to get involved when you're in college!"

We've all heard some variation of this phrase, whether it came from parents, other family members, friends, RAs, or college-related articles. And, like many clichés, it's true for the most part. Getting involved during your college years can help you make friends, build your resume, and feel connected to your campus. However, these commitments can get stressful if you're dealing with personal issues, need to work, or aren't sure how to balance classes and everything else going on during the semester.

Keep Reading...Show less
Relationships

9 Reasons Why Friends Are Essential In College

College without friends is like peanut butter without jelly.

10169
Bridgaline Liberati and friends
Bridgaline Liberati

In college, one of the essential things to have is friends. Yes, textbooks, a laptop, and other school supplies are important but friends are essential. Friends are that support system everybody needs. The more friends you have the better the support system you have. But you also have someone to share experiences with. And don’t settle for just one or two friends because 8 out of 10 times they are busy and you are studying all alone. Or they have other friend groups that do not include you. Don’t settle for just one or two friends; make as many friends as you can. After the first couple of weeks of college, most friend groups are set and you may be without friends.

Keep Reading...Show less
Lifestyle

The Power of Dressing Up

Why it pays to leave the hoodie at home.

7447
sneakers and heels
Sister | Brother Style - Word Press

For a moment your world is spinning. The phone alarm has just scared you awake and you’re flooded by daunting thoughts of the day ahead. You have three assignments due and little time to work on them because of your job. You’re running late because you’ve hit snooze one to many times after yesterday’s long hours. You dizzily reach for a hoodie, craving its comfort, and rush for a speedy exit, praying you will have time to pick up coffee. Does this sound familiar?

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments