How to Get Out of A Depressive Rut

Hey, Psych2go-ers. I’m so happy to be back.

Many people are depressed. It’s not just in one place, it’s global. Whether it’s war, poverty or the cost of living, there are lots of challenging factors that seem to be worsening. Now, there are people who have access to the resources to manage their depressive episodes. An unfortunate truth is that there are those who don’t, and that can be an obstacle in getting out of the depressive rut.

As a person who’s had major depressive disorder for a decade and some change, it’s very possible that sometimes the symptoms can be heightened and the struggles more intense; meaning, you can suffer from this depressive spell for a longer period of time.

Depressive episodes are insidious. They slither like serpents in grass that you hadn’t realized had grown so long and before you know it, the snake has wrapped you in a grip so tight that you start to lose hope about ever being free from it.

But how can you tell if you’re having a depressive episode? The symptoms usually include :

Lack of energy and motivation
Feelings of sadness and hopelessness
Loss of interest in the activities that brought you joy
Suicidal ideation
Low self-esteem
Fatigue and trouble focusing on tasks
Feeling isolated and detached from loved ones
Changes in appetite and sleep habits

So what do you do when you don’t have the resources to help you out of this state of mind? Here are a few tips that can help you to get out of the slump.

Create and Reassess Routines

Creating routines can help you to self regulate and to be in control of your own actions and your immediate environment, to the best of your ability, under the circumstances. They provide a sense of stability and safety that is helpful to bring more control into your life. When I would wake up, I made my bed, read positive affirmations and prayed and that helped me. (You don’t have to pray, it just worked for me.)

If your daily routine is making you feel stuck, switch it up! As much as predictability is great, it can make a slump worse sometimes, so find something to shake it up. Find opportunities to volunteer in your community; learn a new skill for fun and try to find free/low-cost resources for it, like free online courses or workshops nearby, try a new skincare routine.

Set Specific Goals

My saving grace is, to this day, To-Do lists. They helped me have things to focus on and distract myself occasionally from the depression. Somehow, the symptoms were offset by the tasks I absolutely had to complete so it was a welcome distraction. I would feel a sense of accomplishment when I crossed an errand off of my notebook.

Performing tasks can be overwhelming when you’re already feeling fatigued and hopeless, so it helps to break them down into specific, small and achievable errands. Since the plan is to build momentum so that you can regain momentum and feel better, no task is too small. Instead of cleaning your whole room, focus on cleaning your work area, for example. Don’t forget to reward yourself for completing your goal before you set the next one.

Do Something Creative

A 2017 music study by Leubner and Hinterberger showed that engaging in creative acts helps with self-expression and processing emotions. It’s an activity that relieves stress, aids in concentration and raises self-esteem. I once spent an entire day drawing, instead of going to school during one of my worst depressive episodes : it made me feel so good. As a result of me enjoying drawing anyway, the practice of not overthinking and being in a suspended state of happiness, helped me to start to claw out of the black hole that I was in.

Doing something creative brings peace and joy. Like reading, cooking a healthy meal, drawing, playing an instrument and painting. Want to try something new? Consider yoga, aromatherapy or stargazing.

Exercise

Not everyone enjoys the sweating and excessive heat of exercise but it certainly does have its benefits. I only began exercising more seriously during the lockdown and it was instrumental in me navigating that situation. It boosted my confidence and my mood. Working out releases neurochemicals called endorphins that increase pleasure and minimize pain.

A 2019 study by Current Sports Medicine Reports found that exercising might even be effective in preventing depressive episodes. And if you don’t enjoy exercising, fear not! Doing chores like cleaning the house that require daily effort can also fall under this category. Similarly, taking walks and spending time in nature can help reduce anxiety and depression.

Keep a Journal

Journaling is a rewarding practice if you’re interested in identifying your thoughts and behaviours, and having a place to put down your emotions and events of the day. It personally helps me to work through the events and feelings of my day. Granted, I had to learn a secret code so that my parents couldn’t read anything I wrote anymore, it was and is a worthy activity for mental health.

Research conducted by the University of Rochester Medical Centre, stated that journaling has many benefits such as reducing stress, anxiety and promotes self-awareness. And all you need is a cheap journal, a pen and you’re on your way.

P. S. Hide it as best as you can because people are so nosy! Get creative about it.

Connect with Loved Ones

If you are fortunate enough to have a support system of family, friends and acquaintances that can help you during your time of need, it might be beneficial for you to reach out and share your emotions and thoughts with them. While it might seem safer and easier to avoid others, consider trying to let your loved ones be there for you, be a safe space and to be reminded that you are loved and cared for.

Unfortunately, when you open yourself up to being vulnerable, you might not always be met with acceptance and compassion. So prepare for that if you decide to, and remember that; this difficult time in your life is not permanent, and maybe that person is not the one to go to in the future, when you’re dealing with a sensitive topic. Similarly, you can think about connecting with others through online communities or joining an in-person support group.

FINAL THOUGHTS

While depressive slumps can be taxing, they can also be managed but it takes some time and requires consistency to fight off the fog and the dark thoughts. This practice of perseverance will have you better off, as you start finding and having things to look forward to.

Try implementing 1 daily habit and follow it for 7 or 14 days and document what happens and how you feel throughout the practice. You can try documenting the habit through an app, free digital templates or making your own. Switch habits if you don’t like them and find another but aim to stay the course.

It’s important to remember that these periods of time don’t have to last forever and it’s paramount that you are patient and compassionate with yourself as you slowly climb your way out. Take it one step at a time.

If yyou enjoyed this blog post, leave a comment about the ways in which you get out of depressive episodes and share with anyone you think might be interested. Thank you. ✨

REFERENCES

*Chan, W. (2024). 8 ways to get out of a depression slump. Phare Counselling Blog. https://www.pharecounselling.com/mental-health-blog/8-ways-to-get-out-of-a-depression-slump

*Leubner, D., & Hinterberger, T. (2017, July 7). Reviewing the effectiveness of music interventions in treating depression. Frontiers in psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC5500733/

*Levitt, S. (2023, July 7). Feeling down? how to get out of a slump and on with your life. Pathways. https://www.pathwayscounselingsvcs.com/feeling-down-how-to-get-out-of-a-slump-and-on-with-your-life/

*Montijo, S. (2022, April 12). Ways to overcome depression . Psych Central. https://psychcentral.com/depression/strategies-for-overcoming-depression#goals