Tips for Depressive Episodes

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In my last entry I passed on my notes from Cognitive Distortions - the thoughts you might have that could trigger a depressive episode. This time I’m sharing the notes from how to cope with depressive episodes:


Behavioral Goals During Depressive Episodes


  • Set small, manageable goals (i.e.: get out of bed and get dressed. You might find you have more energy or ability to do another one after)

  • Set time limits for difficult tasks (instead of getting overwhelmed by how much of a task something is, break it down into smaller time frames - like doing the dishes or opening mail for just 5 minutes)

  • Try to have empathy or understanding for yourself (don’t hold yourself to the same standards as when you are feeling well - take each day and small step at a time)

  • Remember that “depression hates activity” (the more you can push yourself to be active, the better you will likely feel)

  • Exercise can have a powerful effect on your mood (even short bursts of activity - even a five minute walk can help)


*Choose activities that involve a sense of enjoyment and/or accomplishment:


Identifying Pleasurable and Productive Activities


  • Write down a list of activities that give you pleasure, then a list that gives you accomplishment/productivity, then a list that hopefully contains both.

  • Write down a list of activities that you might do when depressed that are low in pleasure and accomplishment.


*Keep a regular schedule (especially sleep)!


Problem Solving About Daily Routines


  • To maintain consistency, try to keep within forty-five minutes of a target time for each activity

  • Keep a week-long time table and see how many times you do or do not hit your goal

  • For those times when you did not meet your goal, ask yourself the following questions:

    • What interfered with sticking to my daily schedule? Why?

    • Which activities were most difficult? Why?

    • What can I do to minimize obstacles that interfere with regulating my schedule?


Personally, I find it REALLY hard to keep any of this in mind during a depressive episode, which is again why I started this blog - to keep all of this information somewhere I can refer back to (and share in an attempt to help others as well as educate those who might not experience these things). So, here’s hoping I can actually put all of this into practice! Which might be tough, because I hate exercise... 👻

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