A depressive episode can cause symptoms such as restlessness and feelings of worthlessness. Some changes to thoughts and behaviors may help improve mood and manage symptoms.

Tracking triggers and taking steps to avoid or manage them can also help to prevent or ease symptoms. A person can also talk with their doctor for more ways to manage a depressive episode when it occurs.

Read on to learn more about the symptoms of a depressive episode, as well as some tips for managing them.

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Symptoms of a depressive episode are more extreme than typical periods of low mood and may include:

  • feeling hopeless or helpless
  • feeling guilty or worthless
  • irritability or frustration
  • fatigue or low energy
  • restlessness
  • changes in appetite or weight
  • loss of interest in things the individual once enjoyed, including hobbies and socializing
  • difficulty concentrating or remembering
  • changes in sleep patterns
  • moving or talking more slowly than usual
  • loss of interest in living, thoughts of death or suicide, or attempting suicide

For a diagnosis of depression, a person must usually experience several of these symptoms for most of the day, almost every day, for at least 2 weeksTrusted Source.

The following tips, in no particular order, may help people manage symptoms of a depressive episode.

1. Track triggers and symptoms

Keeping track of moods and symptoms may help a person understand what triggers a depressive episode. Spotting the signs of depression early on may help them avoid a full-blown depressive episode. It can also help a person make behavioral changes if they are able to recognize if certain actions can affect mood.

Individuals can use a diary to log important events, changes to daily routines, and moods.

Triggers for a depressive episode can be different for each person. Examples include:

  • divorce or other changes in a relationship with a partner
  • redundancy or other work-related issues
  • bereavement
  • financial worries
  • illness
  • drinking alcohol

2. Understand and accept depression

Learning more about depression may help people manage the condition. Depression is a widespread and genuine mental health condition. It is not a sign of weakness or a personal shortcoming.

Accepting that a depressive episode may occur from time to time may help people manage it when it does.

3. Separate yourself from the depression

A condition does not define a person — they are not their illness. When depression symptoms begin, some people find it helpful to repeat, “I am not depression. I just have depression.”

A person can also remind themselves of all their other aspects. Each person has their own strengths, abilities, and positive qualities that make them who they are.

4. Recognize the importance of self-care

Self-care is essentialTrusted Source for good physical and mental health. Self-care activities are any actions that help people look after their well-being.

Self-care means taking time to relax, recharge, and connect with the self and others. It also means saying no to others when overwhelmed and taking space to calm and soothe oneself.

Examples of self-care activities include:

  • eating a balanced diet
  • engaging in creative activities
  • taking a soothing bath

5. Breathe deeply and relax the muscles

Deep breathing techniques can be an effective wayTrusted Source to calm anxiety and soothe the body’s stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially if a person does this on a regular basis.

Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Many smartphone apps offer guided deep breathing activities, and many are free to download.

Progressive muscle relaxation can also helpTrusted Source with depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress.

6. Challenge negative thoughts

Cognitive behavioral therapy (CBT) is an effective therapy for those with depression and other mood disorders. CBT suggests that a person’s thoughts affect their mood.

CBT involves challenging negative thoughts and finding more balanced ones to alter feelings and behaviors. A qualified therapist can offer CBT sessions, but it is also possible to challenge negative thoughts without consulting a therapist.

Learn more about therapy for depression.

7. Practice mindfulness

A 2017 study suggests that regular periods of mindfulness can reduce symptoms of depression and improve the negative responses that some people with chronic or recurrent depression have as a response to low mood.

A person can take some time every day to be mindful. This may mean noticing the warmth of sunlight on the skin when outdoors or the taste and texture of foods.

Mindfulness allows people to fully experience the moment they are in, not worrying about the future or dwelling on the past.

8. Make a bedtime routine

Sleep can have a significant effect on mood and mental health. A lack of sleep can contribute to symptoms of depression, and depression can interfere with sleep.

To help minimize these effects, people may wish to try going to bed and getting up at the same time each day, including during weekends.

Establishing a nightly routine can also help, such as:

  • sipping chamomile tea
  • reading a book
  • taking a warm bath
  • avoiding screen time and caffeine
  • writing in a journal

9. Exercise

Exercise is extremely beneficial for people with depression. It releases chemicals called endorphins that help improve mood.

Some 2024 researchTrusted Source suggests that the following exercises may be beneficial for managing depression:

  • walking
  • jogging
  • strength training
  • yoga

10. Avoid alcohol

Alcohol is a depressant. It may trigger episodes of depression or worsen existing episodes.

Alcohol can also interact with some medications for depression and anxiety.

11. Record the positives

Depressive episodes may leave people focusing on the negatives and discounting the positives. To counteract this, people with depression can keep a positivity journal or gratitude journal. This type of journal can help build self-esteem.

Before bed, a person may wish to try writing down three good things from the day. This can include positive things that have happened or activities that they have enjoyed.

Learn more about how journaling may help with depression.

Managing depression can be overwhelming, but no one has to do it alone. One of the most important steps in managing a depressive episode is asking for help.

A person can seek help from:

  • Family and friends: People experiencing depression can consider talking with family and friends about how they are feeling and asking for support where they need it.
  • A doctor: It is essential for someone experiencing a depressive episode to consult a doctor who can make a diagnosis and recommend treatments. A 2018 article suggests that tailoring early treatment to the individual offers the best possible outcomes.
  • A therapist: Talking with a counselor or psychotherapist can be beneficial. Talk therapy can help address low moods and negative thoughts. A therapist can also teach coping skills to help people manage future depressive episodes.
  • Support groups: Online or in-person local support groups for depression can be beneficial for people to talk with others who have similar experiences.

Support lines and crisis hotlines are another way that people with depression can reach out to others. A person can save important numbers to a cellphone, so they are easily accessible in times of need.

Helpful numbers in the United States include:

Support groups and helplines similar to these are also available in other countries.

A person who is experiencing a depressive episode may have symptoms that include feelings of sadness, worthlessness, or hopelessness. They may also have low energy or fatigue, a loss of interest in activities once enjoyed, and more.

To receive a diagnosis of depression, a person must experience several of these symptoms almost every day for at least 2 weeks.

Addressing depression symptoms as soon as they develop may help people manage them more effectively. Staying calm, tracking depression triggers, and challenging negative thoughts are examples of how a person can manage a depressive episode.

People experiencing a depressive episode should not hesitate to ask for help. A person may choose to contact a doctor or therapist, or they can talk with friends and family. Support groups may also help.