What You Need to Know about Depressive Episodes
Depression is a general term that describes a common mental health experience that can affect anyone, regardless of age, background, or lifestyle. Within the realm of depression, there are specific experiences known as depressive episodes. These episodes can be debilitating, impacting your ability to function in daily life.
What is a Depressive Episode?
A depressive episode is a period characterized by a significant and persistent low mood, loss of interest or pleasure in activities (anhedonia), and other symptoms that affect your daily functioning. What are some symptoms of a depressive episode?
Emotional Symptoms
Persistent Sadness: You may experience a pervasive sense of sadness, hopeless, or despair throughout your day..
Irritability: You might find yourself feeling irritable, easily frustrated, or short tempered.
Anxiety: Anxiety and depression are often comorbid (aka coexist), which can lead to heightened feelings of restlessness or nervousness.
Physical Symptoms
Changes in Sleep Patterns: Insomnia (not sleeping enough) or hypersomnia (excessive sleeping) can both be signs of depression.
Fatigue: A profound lack of energy, even after getting rest/sleep, can make even simple tasks feel monumental.
Physical Aches and Pains: Sometimes, depression manifests as unexplained physical symptoms, such as headaches or digestive issues.
Cognitive Symptoms
Difficulty Concentrating: This can affect work performance, academic success, and daily tasks. You may also find it difficult to make decisions.
Negative Thought Patterns: You may be stuck in a harmful self criticizing loop, leading to feelings of worthlessness or guilt.
Thoughts of Death: Not only planning or attempting suicide, but also passively thinking about death, like “it might be nice if I didn’t wake up tomorrow” or “life would be easier if I didn’t exist”.
Causes of Depressive Episodes
There is no straightforward answer to what causes a depressive episode. Usually it’s not so clear cut as “event A” led to “depressive episode”, but rather there are a multitude of factors that meet in the perfect storm to create that depressive episode.
Biological Factors
Genetics: If you have a family history of depression, it may increase the likelihood of experiencing depressive episodes yourself.
Brain Chemistry: Ultimately, depression is a disorder in your brain. If you have imbalances in neurotransmitters, like serotonin and dopamine, you may be more prone to depressive episodes.
Psychological Factors
Stressful Life Events: Traumatic experiences, loss, or significant life changes can certainly trigger depressive episodes.
Your Relationship with Yourself: If you are prone to being very harsh or critical of yourself (ie: “I’m so stupid”, “I hate myself”, “I’m worthless”), you may be more vulnerable to falling into depressive episodes.
Environmental Factors
Cultural Pressures: In certain communities, such as the Asian American community, cultural expectations and stigma surrounding mental health can create additional stress and hinder seeking help. If you don’t get the help your body needs, things that may not have been so influential can build up until they lead to a depressive episode.
Social Isolation: If you lack robust social support, it can exacerbate feelings of loneliness and depression, ultimately triggering a depressive spidoe.
What Can You Do?
Recognizing the signs of a depressive episode is the first step toward healing. After that step, you have many options available to you:
Psychotherapy
Therapy can be an incredibly helpful tool to work through any parts of your life that may be contributing to the depressive episode. Therapy is a place where it’s safe for you to be completely yourself. Within that safety, you may be able to approach some hurting parts of you that maybe haven’t gotten your attention so far.
Medication
Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) and other types of antidepressants can help manage symptoms by balancing brain chemistry. Just as a diabetic needs insulin to regulate their body, if you have depression, you can also get the help of medication to regulate your brain chemistry.
Lifestyle Changes
Exercise and Sleep: Regular physical activity has been shown to improve mood and alleviate symptoms of depression. Good and restorative sleep can also be very helpful in managing depressive episodes, especially since hypersomnia and insomnia can be symptoms.
Healthy Diet: A balanced diet can support overall mental health and wellbeing. Your body needs to be properly fueled and energized to tackle the things in your life that are contributing to the depression.
Mindfulness and Meditation: Practices such as mindfulness and meditation can help you manage stress and anxiety, which can help the depression.
Support Systems
Community : Remember that we are meant to exist in a connection with others. When something is hard, it’s human nature to rely on those around us to share the burdens and weight of life.
Support Groups: Connecting with community resources, including mental health organizations, can provide valuable support and information. Joining a support group can help individuals feel less isolated and provide a safe space to share experiences.
At the End of the Day
Understanding what a depressive episode is and recognizing its symptoms can be a critical step toward healing. Depression can feel so overpowering and intimidating, but you don’t have to be controlled by it. With the right help and support, it’s possible for you reclaim your life and find joy again.