How do I get out of a depressive episode?

Hey Cork! 

First of all thanks for reaching out for help, I know that's not always easy to do and you should be proud of yourself as well! I totally understand what you're saying, sounds like a typical full depressive episode. A lot of times the first thing to remember is that they will not last forever. I think sometimes when we sink into those negative thoughts we lose control and start to lose hope that things are ever going to get better. I know that's easier said than done, but practicing positive self talk is one of the things that can help push you out of that depressive state. It's a skill in cognitive behavioral therapy and with practice, that self talk can help lessen the duration of those depressive episodes.

CBT, or cognitive behavioral therapy, is a modality that can help people with anxiety and depression to regain control over those thoughts feelings and emotions, which are interconnected. This helps you recognize where you feel like you were losing control and regain power for yourself rather than letting any of those aspects overtake you. I'll send you a link here where you can look more into it. https://www.mindmypeelings.com/blog/cbt-principles?fbclid=IwAR3IF1aZ26NTlMyNjunxTNg1vxaEBh55vTUoKsSTLZ3m1nLBo7ipUhF02s0&format=amp

it also helps to take a step back and look at what might've triggered the episode. Are there people, places, things, anniversaries, upcoming events that are leading to the depressive state? You mentioned that it has happened before so it's also important to look and see if there are any kind of patterns related to these episodes. That way you know how to prepare and can possibly keep them from becoming so severe in the future. I think journaling and keeping a record of the frequency can also help in processing what works and what doesn't work in terms of coping strategies during that time.

The link I attached will also give me some ideas of coping strategies, but I think sometimes using mindfulness and being able to separate things in our control from things outside of our control can also be beneficial. We have control over so little in our lives that it's hard to sometimes recognize. That's where it may be beneficial to look into therapy as well to help you process through some of these things. I hope that this has been helpful and I wish you all the best moving forward!