8 Small Strategies I Use to Handle a Depressive Episode

Through going to various forms of therapy, being under the care of professionals and from years of personal experience, I have come to develop strategies I use to help myself during a depressive episode. They don’t cure the episode, but they help me deal with it until it passes, and sometimes they can stop my mood from sinking lower. They’re only small things, but every little bit of comfort helps during these times. These include the following:

1. Having a list of contact numbers on hand.

Having a list of clearly written numbers of my support system, including family and friends, as well as professionals, means I am able to reach for it and know who I should contact, even if I feel confused or my thinking isn’t working as it usually does. Sometimes seeing them written down can remind me to reach out.

2. Reaching out to my support system.

When I am feeling low, I force myself to reach out to someone in my support system, even if I feel like isolating, because it’s vital they know I am struggling so they can be there for me. Sometimes talking, even if I haven’t felt like it originally, can help quite a bit.

3. Tracking my mood.

If I feel low, I keep a clear track of my mood with numbered scales, so that I know if things are getting too low and I need to reach out for help if I’m unsafe. It sounds simple but when I’m in that headspace, it can be hard for me to tell how bad things are getting.

4. Changing my environment.

Forcing myself to change my environment, even if it feels impossible to move, can really help to just shift my mood a little bit. This could be going out for a walk if I can manage it, or even just changing rooms if that’s all I can manage.

5. Writing how I feel.

Writing can be very therapeutic — it helps me get out my feelings and can provide an alternative to talking if I don’t want to share everything with others. It helps me get the thoughts out of my head.

6. Putting on a playlist of my favorite songs.

I have a playlist ready of my favorite cheerful songs so I can just push play. This can sometimes be enough to lift my mood a tiny bit and provide a bit of comfort.

7. Having a treat.

Treating myself to something like a piece of my favorite cake can be a small comfort that makes a big difference.

8. Being kind to myself.

The most important thing I try to do is be kind to myself, to try not to be too hard on myself if I’m not able to manage anything and to praise myself if I can manage even small things. I try to remember I’m doing my best, and that is good enough.