Climbing Up Out Of A Depressive Slump
When we’re starting to feel depressed, it’s normal for us to let go of the things that make us happiest. It typically feels like we don’t have enough energy to commit to our hobbies, and even our self care. Of course, it’s helpful for us to catch a slump before it turns into a depression, but even in our depressed state, we can climb our way out.
What is depression?
Major Depressive Disorder is diagnosed when we experience at least 5 of the following symptoms most of the day, nearly daily, for two weeks:
- Depressed mood
- Loss of interest in activities
- Sleep disturbance (insomnia/hypersomnia)
- Fatigue
- Feelings of worthlessness
- Suicidal ideation
- Weight loss/gain
- Decreased concentration
These symptoms can cause us to isolate and refrain from the things you enjoy most. A depressive episode can be triggered by a stressful event, but it can also seemingly come out of the blue. It’s helpful to understand how we experience depression so we can keep an eye on how to manage the symptoms.
Climbing Up
As we strive to climb out of a depressive slump, there are a few things we can do for ourselves. Starting small, setting tangible goals, and giving ourselves grace is important. During a depressive episode, everything can feel more difficult, so it’s critical that we practice self-compassion and kindness as we try to work our way up.
Small Steps
Given the symptoms of depression, it’s safe to say that managing daily tasks such as sleeping/eating healthily, concentrating at work or on housework, and getting out of the house are all things that are challenges. As we strive to climb out of a slump, it’s important that we recognize that every step towards a healthy habit is an important step, regardless of how “big” or “small” it may seem to you at the time. For example, maybe brushing your teeth went out the window in your recent depressive episode. If you set an alarm to brush your teeth at a certain time each night, you’re making progress to climb into a healthier lifestyle.
Goal Setting
We all have various goals that we aim to achieve in different aspects of our lives. As you’re thinking about your goals, it’s helpful to consider the difference between a goal and a habit. A goal is where you want to be, a habit is the steps that will get you there. For instance, you have a goal of being more mindful. The habits that can help you towards that goal could include journaling, practicing meditation, yoga, and therapy. Be kind to yourself as you strive to build these habits, as you could burn yourself out trying to do all the target habits all at once. Start by exploring what feels tolerable to you.
What feels tolerable?
As you’re identifying small wins, it’s important to think about your goal/target habits, and what are tolerable steps that can get you there. For example, if it’s normal for you to have a workout schedule of going 5 days a week, it’s very likely that a depressive episode got in the way of that routine. While it can feel overwhelming to think of going 5 days a week when going once a week feels like a struggle, break that goal down into something less overwhelming. Starting small, you can aim to go once a week, and perhaps for a 10 minute workout session. This is much more of a digestible goal when compared to going 5 days a week. As you build a tolerance for going once a week for 10 minutes, you may eventually ramp up to twice a week, slowly adding to the time you’re spending at the gym.
Isolation
Another area to consider is isolation. During a depressive episode it’s common for us to isolate and avoid interaction with the people we’re used to spending time with. This isolation can, in turn, feed the depression and lead us to feeling worse overall. The first question I’d encourage you to ask yourself is, why are you isolating? Does it feel like it takes too much energy to socialize, or are you afraid of asking for help? If you’re afraid to ask for help, I encourage you to challenge that thought. Many people avoid leaning into their supports, then come to realize that their supports would have wanted to help to begin with! If you feel you have limited support, it’s strongly encouraged to reach out to a therapist, psychiatrist, or a crisis hotline.
When climbing out of isolation, it’s important to consider the small steps and your tolerance level. It’s possible you’re used to socializing once a week at an event, but in a depressive slump that may feel too overwhelming or feel like too much energy. Are there people in your support network that you can have a phone call with, or can text a check in with? Maybe just starting by sending a TikTok video to a friend, and working your way into conversation.
Concluding Remarks
Overall, when we’re in a depressive episode every task we do can feel nearly impossible. I hope this blog can help you be proud of the small wins you achieve in your journey to climbing towards your goals. Explore the tasks that feel doable to you, and as you try these you’ll come to find that more and more tasks can feel possible. For additional assistance, it’s encouraged to find a therapist to aid you in the process of understanding your depression and working towards your goals.
I am a therapist currently working in Austin, Texas and would be happy to explore the option of therapy with you! Feel free to reach out and set up an appointment if you’d like some help climbing out of your depression :)
Amy Recio, LMFT-Associate
Supervised by Devaney Knight, LMFT-S
amyshealinghaven@gmail.com
512-553-8107
- Date:
February 2024
