For Mental Health Awareness Month, we’re exploring the multiple facets of mental health— from how menstrual cycles affect women’s mental health to asking Nigerian women what mental health means to them.
In life, sometimes we have dark moments and for those who have experienced a depressive episode, the journey back to a place of happiness and vitality may feel like an uphill battle. Depression can drain our energy, dampen our spirits, and leave us feeling disconnected from the things that once brought us joy. But take heart, because there is hope. This article serves as a guide to help you regain your groove and reclaim a fulfilling life after a depressive episode. After emerging from the depths of depression, it’s important to approach the recovery process with patience, self-compassion, and a willingness to explore new strategies. While everyone’s path to healing is unique, there are proven techniques and insights that can empower you to regain your zest for life.
We will delve into depressive episodes and practical steps that can support you on your journey toward rediscovering your spark. From nurturing your physical and mental well-being to reconnecting with your passions and building a strong support network, we will explore a range of strategies designed to rekindle your inner fire and help you thrive once again.
What Do We Call a Depressive Episode?
A depressive episode is a period of depression that persists for at least two weeks. While the length of a depressive episode varies, the average duration is thought to be 6-8 months. During a depressive episode, a person will typically experience symptoms of depression like a persistent feeling of sadness, a loss of interest in most activities, feelings of worthlessness and recurrent thoughts of death, tiredness and changes in appetite. Depression and depressive episodes are more than just sadness that you can will yourself out of and they are not an indication of weakness. It is a common illness, and many people will experience one or more episodes of depression in their lifetime. Also, a study showed that though depressive episodes cut across all ages, they tend to be more common among women than men.
In our article How Menstrual Cycles Affect Women’s Mental Health, we explore how the various stages of the menstrual cycle affect the state of women’s mental health and how these cyclical changes can exacerbate already existing mental health concerns and conditions. People who have a history of depression and other mental health conditions such as bipolar disorder or anxiety or chronic physical conditions like chronic pain may also have a higher risk of experiencing a depressive episode. It varies in severity depending on how much they hamper day-to-day life and functions. Regardless of the severity, it should be taken seriously, and professional help should be sought as soon as possible, where possible.
Depression may require long-term treatment, however, most people with depression feel better with medication, therapy or both. The risk of experiencing further depressive episodes is thought to be higher where adequate treatment is not provided, and with each new episode, the risk of recurrence increases, with each episode likely to last longer and be more severe than previous ones. Time is of the essence for treatment, and adequate care can alleviate the symptoms of depression and help shorten the duration of any future episodes. They may be caused or triggered by a wide range of factors, psychological as well as biological. This emotional depletion may occur as an isolated episode or as part of a chronic depressive condition, however, the episodes may be caused by other factors such as anxiety, bipolar disorder and other mental health conditions, family history, chronic pain, trauma, drug and alcohol abuse, stressful or traumatising life events, and so on. People who recently had a baby may also experience postpartum depression.
They Always Come With Symptoms!
Symptoms of a depressive episode may include lethargy and fatigue, sleeping too much or too little, appetite changes, sudden weight loss or gain, loss of interest or pleasure/enjoyment in most or all activities, problems with concentration, memory and decision-making, restlessness, agitation, irritation, sluggishness, suicidal ideation, that is, thinking about and planning suicide, sometimes even with attempts. The signs are typically incessant, present most days, for at least two weeks. If it appears that a person is in imminent danger and might harm themselves, seek help immediately.
We live in a part of the world where the slightest allusion to any sign of mental illness is demonised and shunned. We also do not have an abundance of easily accessible mental health resources, so a diagnosis may not be the easiest thing to get, even when the symptoms are glaring. In a case where one gets to see a doctor or mental health specialist, in order to arrive at a diagnosis, an analysis of the person’s medical history as well as a physical examination is necessary. Though difficult to get, where possible, a diagnosis can be the first step towards the care you need. Mental health professionals like therapists or doctors can diagnose exactly what’s wrong, as well as recommend suitable solutions and treatments for you. What we may think is a depressive episode may be another mental health condition, and a diagnosis will get to the root of the problem more appropriately.
If you see a medical practitioner, antidepressants may be prescribed to you. Antidepressants may take a few weeks to take effect and alleviate the symptoms of a depressive episode. They may also come with an array of difficult and unpleasant symptoms and must be taken in strict accordance with the doctor or therapist’s recommendations, as stopping them suddenly may cause discontinuation symptoms. However, the absence of a diagnosis does not negate or invalidate what you’re going through. Sometimes, self-diagnosis is inevitable and may be the helpful first step in the journey to wellness.
Brace Up and Get Your Groove Back!
After a depressive episode, when we can finally see the sun peaking through the clouds again and are ready or at least ready to try to rejoin civilisation again, it can be hard. A depressive episode can leave you feeling disjointed and detached from the world, so here’s our five-step guide for regaining a sense of self after dealing with depression, or in between depressive episodes.
Embrace the Power of Exercise
When you’re finally able to get out of bed or off the couch, physical activities like regular exercise, jogging, yoga or dancing may help ease depression by releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being. It can also be a welcome distraction.
A Change of Scenery
Staying in the same place for long periods can be drab. Staying inside all day away from the sunlight and people is to be expected during a depressive episode, but when you start to feel the fog lift, a quiet walk in nature, going to the cinema to see a movie, taking a short trip or spending time with friends may help make you feel better, and offer a sense of connection.
Declutter for Mental Clarity
Physical clutter can contribute to mental clutter and the feeling of being overwhelmed. It’s easy to let stuff pile up when we’re down, with stacks of clothes, half-eaten food and trash strewn everywhere. Our living space can be a reflection of our mental state and sometimes, the first step to getting out of the funk— and staying out, maybe reclaiming control of our living space. I for one always know I’m feeling better once my will to clean my room returns. This process can bring a sense of order and peace to your environment, allowing for increased mental clarity and focus. Start small, tackling one area at a time.
Practice Self-Compassion
During the recovery period, it’s important to be kind and patient with yourself. Practice self-compassion by acknowledging your journey and accepting that setbacks happen. Treat yourself with the same understanding and empathy you would offer a dear friend. Engage in self-care activities that nurture your mind, body, and soul, such as taking relaxing baths, practising mindfulness or meditation, indulging in hobbies you enjoy, or journaling to express your thoughts and emotions.
Seek Professional Help
Reaching out for professional help is a vital step in your journey to rediscover your groove. A mental health professional can provide guidance, support, and evidence-based therapies tailored to your specific needs. They can help you identify and address underlying issues, develop coping mechanisms, and provide valuable tools to navigate through challenging times. Don’t hesitate to seek assistance from therapists, counsellors, or psychiatrists who specialise in depression and mental health.
Getting your groove back after a depressive episode is a gradual process that requires patience, self-care, and support. By incorporating regular exercise, embracing a change of scenery, decluttering your environment, practising self-compassion, and seeking professional help, you can rebuild your life and rediscover joy, purpose, and fulfilment. Remember, healing takes time, so be gentle with yourself and celebrate every small step forward. You deserve happiness and a vibrant life, and with these strategies, you can reclaim your groove and thrive once again.
Unfortunately, contrary to popular belief and the saying, “tough times don’t last, tough people do”, tough times sometimes last, and the toughness of a person cannot rescue them from depression or a depressive episode. Therapy and medication may be essential, but in their absence, there are ways we can explore to pull ourselves up by our bootstraps when we start to feel better and more in control. Know that you are not alone, and where the opportunity presents itself, seek professional help!
