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1. HOW TO GET OUT OF A DEPRESSION

HOW TO GET OUT OF A DEPRESSION

Throughout our lives, it's normal to go through brief periods of sadness or feeling off. However, when a low mood lingers and begins to interfere with daily functioning over an extended period, it may signal depression. According to the DSM-5, (McCarter T. 2008) depression—also known as major depressive disorder—is a mood disorder characterized by a consistently low mood, often accompanied by feelings of sadness, emptiness, hopelessness, or a lack of interest in activities once enjoyed. This emotional state typically comes with other symptoms, such as changes in sleep and appetite, physical agitation or slowing, trouble focusing, feelings of worthlessness, and even thoughts of suicide. When these symptoms persist for at least two weeks, it may indicate a depressive episode. Because depression is often misunderstood and stigmatized, many individuals don’t receive the help they need, which can prolong feelings of despair. Recognizing the signs early is crucial, as it opens the door to using proven, evidence-based strategies to manage and recover from depression.

How to recognize a depressive episode

Depression is among the most widespread mental health conditions globally. It is a legitimate medical disorder that requires treatment—not a reflection of personal weakness or failure. Many factors can contribute to its development, including past trauma, major life stressors, genetic predisposition, substance use, and other mental health issues. Initially, depression might show up as feeling low, tired, or emotionally stuck. That’s why being able to distinguish between a typical low mood and clinical depression is essential in determining when professional support is needed. To be diagnosed with a depressive episode, a person must experience either a consistently low mood or a loss of interest in daily activities, along with four to five additional symptoms. These must occur almost daily and persist throughout most of the day for at least two weeks. Such symptoms can significantly interfere with one’s ability to function.

Common signs of depression include:

Persistent lack of motivation and constant fatigue

Overwhelming feelings of guilt or worthlessness

Thoughts of death or suicidal ideation

Decreased self-esteem

Social withdrawal and isolation

Neglect of personal care or hygiene

Heightened irritability or frustration over minor issues

Trouble making decisions

Difficulty concentrating or staying on task

Restlessness, agitation, or anxious energy

Slowed thinking or mental sluggishness

Sleep disturbances, such as insomnia or excessive sleeping

Appetite changes, leading to undereating or overeating

Getting yourself out of a Depression

When you're caught in the depths of a depressive episode, even getting out of bed can feel overwhelming—let alone taking steps to improve how you feel. Many people live with depressive symptoms for weeks, months, or even years before realizing what they’re experiencing is actually depression. While seeking professional support is a vital part of recovery, there are also practical strategies you can begin implementing on your own to help navigate through a depressive episode.

Reflect on Your Self-Care Habits

Research shows that a decline in self-care behaviors can be an early warning sign of depression. On the flip side, individuals who maintain regular self-care practices often report fewer depressive symptoms. Start by honestly assessing how you’re caring for yourself each day. Are you paying attention to your physical and emotional needs? Are you able to recognize and process your feelings? Are you nurturing yourself with kindness and compassion? Are you doing things that bring you joy—just because they make you happy? Building and maintaining these self-care foundations is essential for supporting your emotional and physical well-being.

Get Moving

Lack of physical activity is a well-known risk factor for both depression and anxiety. A substantial body of research shows that regular exercise not only helps prevent depression but also alleviates and treats its symptoms. Physical movement benefits more than just your body—it positively impacts your brain and nervous system. When you exercise, your body releases feel-good chemicals like endorphins and dopamine, which can lift your mood and enhance your sense of well-being.

Prioritize Quality Sleep

Good sleep is a key part of overall well-being, and it plays a significant role in managing depression. In fact, around 80% of people with depression report experiencing sleep issues. Getting a consistent, balanced amount of rest—typically 7 to 8 hours per night—can help boost your energy levels and support your mental health. Adequate sleep not only restores your body but also benefits your brain by improving focus, memory, decision-making, and emotional stability. If you’re struggling with sleep, developing healthy bedtime habits—known as sleep hygiene—can make a big difference. This might include turning off screens before bed, journaling to clear your mind, and establishing a calming nighttime routine. If sleep difficulties persist despite these efforts, consult your healthcare provider to discuss further options for support.

Engage in Mindfulness

During a depressive episode, it’s common to become overwhelmed by negative thoughts and emotions. Mindfulness practices—such as meditation, deep breathing, and grounding exercises—can help reduce stress and anxiety by anchoring your attention in the present moment. You can also incorporate mindfulness into creative activities like journaling, drawing, painting, singing, dancing, or playing music, which can serve as both an emotional outlet and a calming practice. On a biological level, meditation has been shown to positively affect various physiological systems. It can alter brain structure and connectivity, help maintain balance in the autonomic nervous system, and even influence gene expression. Regular mindfulness practice can also shift your perspective. Instead of viewing difficult thoughts and feelings as consuming or permanent, you begin to see them as temporary experiences—something you can observe without judgment. This shift promotes greater calm, clarity, and emotional resilience.

Choose Nourishing Foods

Emerging research has highlighted the link between diet and mental health. Diets high in processed or fried foods, added sugars, refined grains, and alcohol—common in many Western eating patterns—have been associated with increased symptoms of depression and anxiety. A 2020 study found that consuming these types of foods may trigger inflammation in the body, which can disrupt the immune system and potentially heighten the risk of depressive symptoms. On the other hand, evidence shows that a balanced, nutrient-rich diet—especially when paired with moderate caloric intake—can help ease symptoms of depression. A 2019 study specifically found that diets high in fruits, vegetables, fish, and lean proteins were linked to a reduction in clinical depression (Ljungberg T. et. Al., 2020).

Step Outside and Breathe in Fresh Air

One common symptom of depression is struggling to get out of bed, and even small tasks can feel exhausting. Spending too much time indoors—while understandable—can negatively affect your sleep, disrupt your natural body clock, and lead to low levels of Vitamin D. While research is still developing, there’s growing evidence that a deficiency in Vitamin D may be linked to depression. Though its role in mood regulation is still being explored, Vitamin D is well known for supporting immune function, encouraging healthy cell growth, and strengthening bones (Wong SK, et. al., 2018). Getting outside for even a few minutes each day can help your body absorb natural sunlight and meet its Vitamin D needs. Take time to experience nature—feel the sun on your skin, go for a short walk, or simply change your scenery. These small steps can have a positive impact on both your mood and overall well-being.

Reach Out to People You Trust

Depression often leads to withdrawal from others, making it tempting to avoid social interaction or decline invitations. Even when surrounded by people, you might still feel isolated. But as social beings, connection is vital to our emotional health. When meaningful relationships are neglected, it can intensify feelings of loneliness, guilt, shame, and disconnection—further deepening depressive symptoms. Making the effort to reconnect with friends, family, or supportive communities can help restore a sense of belonging and boost self-esteem and emotional resilience. These positive connections are linked to better mental health outcomes. In fact, decades of research show that strong, supportive relationships are associated with reduced stress and fewer symptoms of depression (Kaveladze B. et. Al., 2022).

Look for Gratitude and Moments of Joy

Even in the darkest seasons, small sparks of gratitude and laughter can begin to light the way forward. Science continues to show that practicing gratitude has powerful effects on both the mind and heart. One simple but effective method is writing down three to five things you’re thankful for each day. Over time, this practice can boost happiness, improve emotional well-being, increase life satisfaction, and ease symptoms of depression (Cunha LF. et. al., 2019).

Laughter, too, is more than just a fleeting feeling—it’s a valuable tool for healing. While finding joy can feel nearly impossible during depression, seeking out things that make you smile, chuckle, or feel at ease can have real benefits. Whether it’s watching a comedy special, spending time with a beloved pet, listening to uplifting music, soaking in a warm bath, or enjoying your favorite comfort food, these moments matter. Joy doesn’t have to be big or loud. Sometimes, it’s simply allowing yourself to enjoy the little things—because those little things can bring light back into your life.

Reach Out for Professional Support

Recognizing the signs of depression is an important first step—and seeking help from a mental health professional is a courageous next one. A skilled therapist can help you uncover patterns, support emotional regulation, and offer proven treatments like cognitive behavioral therapy (CBT) to guide your healing journey. In some cases, meeting with a psychiatrist may also be beneficial to explore whether medication, such as antidepressants, could play a helpful role in your recovery. It’s also wise to visit your primary care physician for a thorough checkup. Sometimes, physical health issues can contribute to or mimic symptoms of depression. A medical evaluation can help rule out other conditions and ensure you receive the most accurate diagnosis and comprehensive care.

You don’t have to navigate this alone—support is available, and healing is possible. Reaching out is a sign of strength, not weakness. At Giving Hope Counselling Services, we care and will patiently walk with you through your journey of healing. We are always available, even on short notice. Call/WhatsApp us at +254721240462/+254733932470 or email us at info@givinghope.co.ke and visit our blog for more articles on our website www.givinghope.co.ke.

Peter Mugi Kuruga

Counselling Psychologist/Marriage and Family Therapist

Dip. In Counselling (MFT), B.Com., MA (Counselling), PhD (MFT)- on going.

 

References

Cunha LF, Pellanda LC, Reppold CT. (2019). Positive psychology and gratitude interventions: a randomized clinical trial. Front Psychol. 2019; 10:584.

Francis HM, Stevenson RJ, Chambers JR, Gupta D, Newey B, Lim CK. A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PLOS ONE. 2019;14(10): e0222768.

Kaveladze B, Altman AD, Niederhausen M, Loftis JM, Teo AR. (2022). Social relationship quality, depression and inflammation: A cross-cultural longitudinal study in the United States and Tokyo, Japan. Int J Soc Psychiatry. 2022;68(2):253-263.

Ljungberg T, Bondza E, Lethin C. (2020). Evidence of the importance of dietary habits regarding depressive symptoms and depression. Int J Environ Res Public Health. 2020;17(5):1616.

McCarter T. Depression overview. Am Health Drug Benefits. 2008;1(3):44-51.

Wong SK, Chin KY, Ima-Nirwana S. (2018). Vitamin D and depression: the evidence from an indirect clue to treatment strategy. Curr Drug Targets. 2018;19(8):888-897.