5 Ways to Manage a Depressive Episode

1. Get Out of Bed Even If You Don't Feel Like It

One way to manage a depressive episode is to get out of bed even if you don’t feel like it. As someone who has been diagnosed with depression for many years, I can attest to the struggle of getting out of bed every morning. Thoughts, such as “What’s the point? and “Why bother?” normally go through my brain. Maybe you have thoughts that say the same. This is because our depression has made us feel tired, and we have lost the motivation to get up in the morning. 

There is no motivation because we do not look forward to the day. During a depressive episode, we see the world as gray instead of seeing it in color. We feel as though every possible bad thing that could happen will happen. The thought that we will never be truly happy will also pass through our minds. Instead of laying in bed or going back to sleep, face the day. This can be hard, but it is needed.

Getting out of bed is the first step to facing the day, and it is a huge success. Even if getting out of bed is the only thing you accomplish today, it is a great flex. Once you get out of bed, the motivation will come to start doing things, such as your laundry, making breakfast, or getting ready for work. Each day can feel hopeless when you are struggling with depression, but you can remind yourself that there is hope and you can do hard things, including getting out of bed. 

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2. Engage in Self-Care

Engaging in self-care is a second way to manage a depressive episode. Self-care doesn’t have to be a bubble bath or going shopping for a new wardrobe. Not everyone’s view of self-care is the same. If you don’t know what helps you relax, take time to list the simple things that bring you joy. Whatever makes you feel relaxed and at peace can be your form of self-care.

As an example, you could go on a walk, read a book, or listen to some music. Doing something you enjoy will help your depressive episode not be as heavy. If you choose to do the latter and listen to music, choose upbeat, encouraging music. Sad, depressive songs will only make you feel more depressed, hopeless, and sorrowful. Engage in self-care and see if it helps alleviate your depressive episode. 

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3. Be Kind to Yourself

A third way to manage a depressive episode is to be kind to yourself. We are often our harshest critics, and we speak poorly of ourselves. This will only make our depressive episodes worse. Rather than being mean to ourselves, we need to be kind to ourselves. Being kind to ourselves looks like filtering out the negative things we think or say about ourselves, treating our bodies well, eating regular meals, and doing light exercise.

All of these things will help us feel better and help our depressive episodes not feel as bad. When you get better from your depressive episode or when it lifts slightly, it is also important to continue to be kind to yourself. Even if other people are mean to you or look down on you due to your depression, it does not mean they are right. They are just mean bullies who have nothing else to do but be mean to people. Pay them no mind and, instead, choose to be kind to yourself.

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4. Spend Time with God

A fourth way to manage a depressive episode is to spend time with God. When we are going through a depressive episode, it can be very difficult to have the motivation to spend time with God in Bible reading and prayer. Sadly, many of us blame God for the pain we are experiencing and distance ourselves from Him. Please know that when you are ready, the Lord will welcome you home with open arms. Nothing can separate us from His love, not even a depressive episode (Romans 8:31-39). 

Try to spend at least 20 minutes with God each day in Bible reading and prayer. However, once you start talking with God in prayer, it's easier to go over twenty minutes. Tell Him how you are feeling and cast all your burdens on Him (1 Peter 5:7). God cares about you and loves you unconditionally. Even if you feel God doesn’t care and has left you alone in your struggle, know that He does care and you are never alone.

God is always with you, and He will never leave. Depression plants the lie in our mind that God isn’t with us through our depression, but this is not true. God is right beside us through every hard time—and this includes depressive episodes. Instead of pushing God away, try to draw close to Him. Allow Him to fill your heart with His peace, love, and comfort. It may not seem like it at first, but you will feel much better by turning to God instead of running away from Him. 

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5. Get Out in Nature

A fifth way to manage a depressive episode is to get out in nature. It isn't healthy for anyone to stay in the same room all day under the covers. In fact, getting out in nature provides our bodies with much-needed Vitamin D, and scientists believe being in nature increases serotonin in the body. You need to get outside and feel the warmth of the sun on your face. This can be a struggle when you are in the midst of depression, but know that getting out in nature will help you feel much better. You will reap many benefits from getting outside even for just half an hour.

While you are outside, notice the beautiful sky, the clouds, the animals you see, and the wind against your face. All of these things can help you feel better. Staying in a dark room all day will only feed into the depression and make the depressive episode last even longer. Instead of staying in a dark room all day, step outside and go for a fifteen-minute walk. Most of us have time for at least a fifteen-minute walk. By just taking this small amount of time to get outside, you will notice how much better you feel. 

You might not feel like crawling out from under the covers, but it is important. Whenever I am in a depressive episode, I remind myself that I will feel much better if I get outside and get some tasks accomplished rather than just hiding under the covers. Depression already makes us feel bad—we don’t need to allow it to make us feel even worse. Try to get out in nature when a depressive episode hits and do all you can to alleviate the sorrow that accompanies a depressive episode. 

You can do this, friend. I believe in you. And more importantly, God believes in you. 

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