How to Deal With A Depressive Episode

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Your Depression Check List

Written By: Volha Shelepava

It is no secret that the change of seasons can exacerbate depressive symptoms. Here is the self-care reminder for everyone who might be affected.

Let's start with BASIC NEEDS! 

Before looking at the big questions about relationships, career and meaning of life in general, notice your body. 

Slow down for a moment to realize that your body is irreplaceable! It’s not a car or phone, we can’t just order the latest model when the current one stops working. On one hand, it is a simple truth, but on the other hand, it is absolutely mind-blowing. 

Your Depression Check List

Let’s check if your body has enough of everything to be happy and healthy:

1. Sleep. If you have insomnia or your sleep is interrupted, it would be very hard to feel satisfied and energetic.

2. Nutritious food. Not chips and chocolates, but balanced cooked meals! If you don't have the energy to cook, please consider delivery.  

3. Good digestion. Constipation or heartburn never made anyone happier.

4. Physical activity. You don't have to be training for a marathon, but to feel good, you need to get out of bed and leave the house at least for a little while. Yes, every day!

5. Water. Please drink water! We are made up of 60% water; it takes part in all the processes in the body and we cannot live without it.

6. Hygiene. During a depressive episode, taking a shower, combing your hair, putting on fresh clothes seems useless. Please do it regularly, even if you don’t see the point. The external affects the internal, just as the internal affects the external.

7. Information hygiene. As with physical activity, it is not necessary to delete all social media, but do not spend all your waking hours on the Internet.

How to Interpret the Checklist

If those basic needs above are not met, it would be very hard to feel content and grounded even in a loving relationship and with a great career. Our body is our foundation but in our fast-paced society we often see it as a “tool” and take it for granted. 

Sometimes, if you meet your basic needs, you might beat a depressive episode on your own, but sometimes we all need a little help. 

If you feel that you don’t have enough energy to inspect your challenges and search for coping strategies on your own, therapy could be a great resource. Professional support can make recovery easier, faster, more effective and less lonely. 

Book a free video consultation and I promise you a warm, attentive and patient presence that we all need sometimes to reconnect with our true self. Take care of yourself, your mind and your BODY.