You know those days when just existing feels like an Olympic sport and you’re not even sure you want the gold medal anymore? Trust me, I get it. Depressive episodes can be heavy, messy, and frankly exhausting. They’re basically emotional quicksand pulling you deeper into the sadness the more you try and fight it.
But here’s the thing: you don’t have to white-knuckle your way through it alone.
Today, I’m sharing real strategies (no fluff, no toxic positivity) to help when a depressive episode hits. And if you’re in the thick of it right now (like me), just know: you’re doing better than you think.
Know What You’re Up Against
A depressive episode isn’t just “feeling sad.” It’s sadness mixed with hopelessness, exhaustion, and a cruel little voice that tells you all the things you know aren’t true. It’s waking up one morning and for no reason in particular feeling heavy, like you’ve got dumbbells tied to your limbs.
Spotting the signs early — like feeling numb, disinterested, or disconnected — and acknowledging them for what they are, gives you the power to take action before the spiral gets out of hand
Here’s The Game Plan
Create a Routine (Even a Bare-Bones One)
When life feels chaotic inside your head, outside structure can be lifesaving. Wake up, eat, move your body, shower or at least change out of pajama #1 into pajama #2. Celebrate every win, no matter how small.
If you struggle with routines, write them down as a checklist. Not only will it make them easier to stick to but you’ll get a free mini dopamine boost each time you check something off!
Move Your Body
No, I’m not saying sign up for a triathlon or go run a few miles. A walk around the block, a few minutes of stretching, or even dancing terribly in your kitchen totally counts. Movement releases endorphins (your brain’s happy juice), and it doesn’t care if you’re sweaty or uncoordinated.
Make Sleep a VIP
Sleep and depression are very tangled up. Be sure to set a regular bedtime, avoid doomscrolling at 1AM, and make your sleep space cozy and comfortable. It doesn’t take much missed sleep for it to have an effect on everything from your mood to your coordination so make sure to get a healthy amount of sleep
Prioritize Mindfulness
Mindfulness doesn’t have to mean sitting cross-legged and chanting like a monk. Even two minutes of deep breathing or a quick guided meditation can help ground you when your mind starts spinning.
There are lots of breathing exercises that you can do discreetly almost anywhere. I suggest trying Box Breathing as it’s easy and I’ve done it just about everywhere.
Keep the Caffeine and Booze in Check
Coffee, energy drinks and alcohol might feel like emotional crutches, but they can actually make things worse. During a depressive episode it’s best to limit your intake of caffeine and cut out alcohol. I’m not saying tell it goodbye forever, I’m saying maybe not right now.
Contrary to popular belief, alcohol is considered to be a “downer” meaning it’s known to heighten feelings of sadness. You’d think people would assume it is just by the crying person you can find at basically any bar…
Stay Connected
Depression wants you to believe you’re a burden. You’re not.
Text a friend. Call your sister. Join a support group online.
Connection is the antidote to isolation.
Know When to Get Backup
If you feel like you’re doing all the “right” things and still sinking, it’s okay — actually, it’s smart — to reach out to a professional. Therapies like CBT (Cognitive Behavioral Therapy) have helped millions, and there’s no shame in needing a little extra reinforcement.
Build a Self-Care Toolkit You’ll Actually Use
Daily Journal:
Use it to vent, write a recap of the day or doodle a little doodle. No need for it to be poetic — even a “today sucked” entry counts!
Creative Outlets:
This can quite literally be anything. Painting, baking, badly playing the ukulele — whatever feels good and gets those creative juices flowing.
Time Outside:
Sunlight is a 100% free antidepressant aid from nature. Take a walk, have a self-care picnic or simply sit on the porch and count the cars that go by.
Media Boundaries:
Limit the amount of news you take in. It’s easy to slip into a bad place when all the news talks about is the worst things. Trust me, you don’t need the news making your brain a scarier place.
Crisis Help
Put these numbers into your phone right now, just incase.
And remember, if it gets really dark, know this:
You are never, ever alone.
Call or text 988
(National Suicide Prevention Lifeline)
Text HOME to 741741
(Crisis Text Line)
Depressive episodes can make you forget the parts of you that laugh, dream, and hope.
But they’re still there. You are still there. Healing isn’t linear — sometimes it’s two steps forward, one step back, and then a weird sideways shuffle. However your healing dance goes, it’s okay.
And if today all you can do is breathe and keep going?
That’s enough.
You’ve got this.
(And if you ever forget that, come back and read this again.)
Small steps matter.
Kindness to yourself matters.
Asking for help matters.
What’s your take? Drop it below!