How to navigate a depressive episode

The word “depression” is one of those mental health terms that has made its way into everyday conversation. But it’s important to know that there’s a difference between experiencing a temporary period of low mood and living with the clinical mental health condition known as major depressive disorder (MDD).

One of the main symptoms of MDD is something called a depressive episode. These episodes cause a decline in mood that is significant enough to impact daily functioning. They can last for varying lengths of time, depending on the person and their circumstances. By learning to spot the signs and practicing healthy coping strategies, you can manage your depressive episodes and other symptoms of MDD.

What is a depressive episode?

A depressive episode is different from the temporary mood fluctuations that most people experience. It’s a symptom of a mental health condition called major depressive disorder (MDD) that typically requires professional help.

For people living with MDD, depressive episodes continue for most of the day, nearly every day for at least two weeks. While they can range from mild to severe, most depressive episodes create a decline in mood that is significant enough to impact daily functioning. During these episodes, a person may experience fatigue, irritability, a sense of hopelessness, and a loss of interest in activities they once enjoyed. They may also feel empty, hopeless, or worthless. In a severe depressive episode, a person may engage in self-harm or experience thoughts of suicide.*

In addition to MDD, there are a few other mood disorders that can cause clinical depression symptoms. For example, dysthymia or persistent depressive disorder (PDD) causes chronically low mood. However, unlike MDD, people with PDD do not experience depressive episodes. Rather, their mood remains in a steady state, and their depression (while mild or moderate) does not lift for long periods of time.

These distinctions can be a bit confusing. So if you’re concerned about your mood, know that help is available and you’re not alone. The best thing to do is talk to a mental health professional who can help ensure that you get the right support.

Signs and symptoms of a depressive episode

Everyone gets the “blues” or feels “in a funk” sometimes. But it’s important to recognize how a temporary mood fluctuation differs from clinical depression.

If you’re experiencing several of the following symptoms, it could be a sign that you’re experiencing a depressive episode and may want to consider seeking help.

• Experiencing constant or frequent fatigue and low energy levels 
• Feeling worthless 
• Struggling with focus and concentration 
• Having trouble falling or staying asleep 
• Feeling guilty or ashamed 
• Experiencing unexplained changes in appetite or weight 
• Having thoughts of suicide or harming yourself 

How long do depressive episodes last?

To be diagnosed with major depressive disorder (MDD), you must experience symptoms of depression almost every day, for most of the day, for at least two weeks (in addition to other criteria).

While the intensity of these episodes will vary from person to person, research shows that most depressive episodes last about five months. Practicing self-care, attending therapy, and taking your medication (if prescribed) can reduce the severity and duration of these episodes.

What causes depressive episodes?

You may have heard that depression is the result of a chemical imbalance in the brain. While this is true to an extent, depression is a complex condition. So researchers are still working to understand its causes.

However, there are a few known factors that may increase your risk of developing major depressive disorder, including:

• Genetics: Having a family history of depression 
• Brain structure: Having abnormalities in the areas of the brain that control mood and emotion 
• Environment: Experiencing trauma or other stressful life events 
• Biology: Experiencing hormonal shifts due to pregnancy or giving birth, thyroid problems, or other health conditions 

5 tips for getting out of a depressive episode

Often, depressive episodes are the result of factors that a person can’t control. For example, they can be brought on by chemical imbalances in the brain or traumatic experiences. Fortunately, there are things you can do to reduce their severity, duration, and frequency.

Tips for navigating depressive episodes include:

1. Living a healthy lifestyle: Taking good care of your physical health may help you manage depressive episodes. Research from the Stanford Center on Longevity shows that people who adopt a healthy lifestyle (i.e., eating a balanced diet, exercising, getting adequate rest, etc.) can reduce their risk of depression by 57%. 
2. Avoiding alcohol: Alcohol is considered a depressant. This means that if you’re experiencing a depressive episode, drinking alcohol could make it worse. 
3. Connecting with friends and loved ones: Sometimes, depression can make you feel like isolating. But keeping in touch with your support system can help you feel less alone. 
4. Maintaining your routine: During a depressive episode, it can feel difficult to maintain your normal schedule. Sticking to a consistent eating and sleeping routine can help stabilize your mood. 
5. Talking to a professional: Research shows that therapy is an effective treatment for depression. One type of therapy in particular, behavioral activation, can be especially helpful for managing depressive episodes. It works by helping people shift their thoughts and choose behaviors that can improve their mood.

How to help someone in a depressive episode

If someone you care about is experiencing a depressive episode, there are some things you can do to help.

• Check in with them. Depression can cause people to withdraw from friends and loved ones. So call, text, or check in with the person to let them know you’re thinking about them and they aren’t alone. Ask them how they’re doing, and show them that you’re willing to listen without judgment to whatever’s on their mind. 
• Ask them to hang out. Invite the person to join you in an activity you know they enjoy. If they haven’t been very social lately, start small. You can also make it easier for them to accept the invitation by offering to take care of the planning details or provide transportation. 
• Listen to them. Sometimes, the best thing you can do for someone experiencing a depressive episode is listen. But there might be some additional ways you can support them. Always ask for permission before providing assistance, perhaps saying something like “I know you’re having a hard time right now. Would you like some help with problem-solving? If not, that’s totally OK, and I’m happy to just listen.” 
• Encourage them to seek therapy. Friends and loved ones can be important parts of a person’s healing journey. But they can’t take the place of professional help. If someone is struggling with their mental health, encourage them to talk to a therapist. Remind them that asking for help is a strength, rather than a sign of weakness.

Clinician’s take

“During a depressive episode, the goal isn’t to ‘snap out of it’ — it’s to keep yourself supported and safe. Focus on basics like sleep, food, movement, and connection — even in small amounts. Consistency and compassion matter more than productivity,” licensed professional counselor and clinical reviewer Brandy Chalmers said.

This story was produced by Rula and reviewed and distributed by Stacker.