How to Get Out of Depressive Slump

Feeling stuck at a task, unmotivated to go to work, or emotionally drained when everyone around you seems happy can happen to anyone, but when these feelings start to stick around for longer, they can pull you into what many describe as a depressive slump. It’s a space where your routine tasks feel like an uphill battle, and the joy you once felt in things seems far out of reach. While these moments are tough and you might feel alone, it’s important to remember that they are not permanent.

According to a national survey conducted in 2023, nearly three in ten adults(29%) have been diagnosed with clinical depression at some point in their lives, and 18% of them are currently experiencing it. These statistics are a stark reminder of how common depression is and the importance of learning how to pull yourself out of it. 

This blog is here to help with that—-we will explore why depressive slumps happen, the science behind it, and useful strategies to help you regain control. 

Understanding a Depressive Slump

A depressive slump is a period where the mental and physical effects of depression feel particularly heavy. In order to understand a depressive slump, we first need to know the science behind depression itself. 

Depression is a complicated psychological disorder with multiple factors that are biological, psychological and environmental. On the biological level, depression has a link with the concentration of certain chemicals in the brain: serotonin, dopamine and norepinephrine, which play the role of mood, energy and motivation elevators. These imbalances can change the way the brain handles emotions and stress and start giving the patient a feeling of hopelessness and sadness.

Stress or trauma also alters the brain’s neural connections; thus, it takes longer to recover from negative experiences. Inflammation in the body, hormonal changes, and even a family history of depression can contribute to the onset of depression or worsening of its symptoms.

A depressive low is an energy-sapping condition as it interferes with the brain’s reward circuit, in such a way that it becomes hard to derive pleasure from things that interested you in the past. Knowledge of this state as a scientific fact may help to understand it more kindly and come up with new ways of dealing with it.

 

How to Recognize Depression Symptoms?

Spotting the symptoms associated with depression is the first step. If you or your loved one is going through a depressive slump, you may notice the following: 

• Persistent Sadness: Persistent sad, worthless, or hopeless mood or other depressed feelings for more than two consecutive weeks. 
• Loss of Interest: Decreased interest in activities or lack of appetite or sleep changes.
• Cognitive Issues: Difficulty in concentrating, decision-making, and in recalling information.
• Physical Discomfort: Symptoms with no apparent cause, such as headaches and stomach aches.
• Social Withdrawal: Not wanting to engage in social contact, being easily annoyed, or feeling as if one is an outsider.

Strategies to Help Manage a Depressive Episode or Slump 

Here are some steps you can take to manage your symptoms and pull yourself out of a dark, depressive slump: 

1. Develop a Coping Plan

The one thing that you should do when you are in a depressive episode is to come up with a coping strategy. If you know what causes your anxiety and can identify signs that you are moving deeper into depression, you’ll be able to act quickly before things spiral out of control. 

• Find Out the Causes and Signs

Depression is not an isolated illness; there are usually some sort of signs or specific tendencies before it starts to show itself. For instance, work stress, family problems, or financial stress may cause the perfect environment for a depressive slump to occur. If you know what these triggers are, then you can act on them before they get the better of you. In other words, it is your emotional alarm that lets you know when it’s time to start looking for solutions rather than waiting for you to be bogged down by a slump.

• Create a Self-Care Plan

Keep a self-care plan to combat the effects of a depressive episode. You will start by preparing a list of things that make you happy and that you consider relaxing. It’s all about looking for any chance that can make you feel better, even if you have the blues. These can be anything that makes you feel safe and protected – such as a good book, your favorite music, or a walk outside. Of course, it might be difficult to find motivation when you’re not feeling well, but performing these actions really can improve your mood and reduce stress. 

• Build Your Support Network

Going through a depressive episode alone is the worst thing you can do for yourself.  Whether it’s friends, family, or a therapist, there’s often nothing better than having people who are willing to listen or give a bit of advice when you feel depressed. Solitude never helps with depression, and therefore, having people around, even if it is only a handful of people who can really relate to your situation, is truly invaluable. If you need the support that comes with a support group or you’d like to join a group that has similar issues as you,  that could be just the thing you need to remind you that you’re not alone.

• Learn Coping Strategies

When the sheer weight of depression starts to feel heavy, it’s important to keep some coping strategies to help you manage the emotional overload. You can use techniques like deep breathing, progressive muscle relaxation, yoga, and mindfulness to calm your mind. These tools assist you in learning to pay attention to the present and helping your body to let go, which can take some of the stress that depression causes away. You may get to a point where you feel like you do not have the energy or motivation to implement these strategies, but remember that it’s all about baby steps. 

Schedule a consultation with Advanced Integrated Health today to explore how our personalized treatment plans and Functional Lab Testing can uncover the underlying factors affecting your mental health. 

2. Take Care Of Your Body and Mind 

Our physical and mental health often takes the backseat when we’re struggling with a depressive episode. What’s important to note is that these two aspects are symbiotic – if one goes down, the other is not far behind either. Illness can bring on depression, and depression can make it difficult to maintain good physical health. That is why the focus should be on both, and it will be beneficial in enhancing the quality of life.

• Engage in Physical Activity

Exercise is not limited to just shedding a few pounds—-it can help you take care of your brain as well. Exercise triggers a long list of biological events in your body, each providing a specific benefit. Some protect you against chronic heart diseases, while others improve sleep and lower blood pressure.  

While high-intensity exercises trigger the release of feel-good chemicals called endorphins that give you a ‘runner’s high,’ the true value of this physical activity lies in consistent low-intensity activity. When exercising, the body produces proteins called neurotrophic factors or growth factors that assist nerve cells in growing and linking. This process is very helpful in the course of combating feelings of depression.

“In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression,” says Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School.

• Nutrition and Sleep Quality

Your body requires the right nutrition and sleep to be effective; this is especially true when you are struggling with depression. The food you consume and the quality of your sleep are major contributors to your overall emotional state. If you want to combat this depressive phase, then try to incorporate whole foods like fruits, vegetables, lean protein, and healthy fats in your meals. These nutrient-rich foods help to fuel your mind and body, giving you energy to stay emotionally stable. 

Just as important is sleep. Everyone knows that getting a good night’s sleep is one of the most important things that you can do for your health. The inability to sleep or sleeping too much is one of the symptoms of depression and may even exacerbate the condition. Adults should strive to have between 7-9 hours of quality sleep every night. Having a relaxing bedtime schedule, no TV and bright lights before going to bed, and the right temperature and comfortable bedding can also help. Try not to sleep late at night so you can wake up feeling refreshed and energized in the morning. 

• Explore the Outdoors and Breathe the Fresh Air

Sometimes, the best medicine to aid your depression is just a simple walk in the park, a hike through a terrain, or spending some time with nature. Nature has a way of lifting our spirits, quite literally. Studies have shown that spending more time outdoors can have a major effect in reducing symptoms of depression and anxiety. When you’re out in nature, the sights, sounds, and smells can have a calming effect that balances out the negative feelings of a depression slump. 

3. Create a Support System

It’s difficult to reach out for help when you’re going through a depressive slump. In fact, most people tend to withdraw during this period because they feel that they are a burden or that no one understands what they’re going through.

Try to make a conscious effort to stay in touch with loved ones during depressive episodes. Find someone who listens to you without judgment and can provide a sense of emotional connection at such a vulnerable time.

For some, the only option is to turn to a mental health professional. A therapist or counselor will assist you in how to deal with these emotions, explain the causes of your depression, and provide you with methods of how to cope with the situation, depending on your case.

4. Challenge Negative Thoughts and Build Self-Esteem

Depression covers your life with a cloud of negative thoughts that can instill feelings of despair and destroy your self-esteem. These negative thoughts quickly spiral and create a vicious cycle that’s challenging to escape, so it’s time to challenge these negative thoughts instead. How? Start by putting a finger on the thoughts that plague your mind, like “I’ll never get better”, “I deserve this”, or “I’, not good enough.” Once you know these thoughts, challenge them.

Ask yourself if they are based on facts or just assumptions made by your brain. Learn positive affirmations to counter these negative beliefs by saying, “I am doing my best, and that’s enough,” or “I have overcome challenges before, and I can do it again.”

Preventing Future Depressive Episodes

Dealing with a depressive slump is not a set-it-and-forget-it kind of treatment. Feelings of depression, stress, and anxiety tend to be triggered from time to time, but it’s important to be aware of how to prevent an episode from happening again. 

1. We have already covered the symptoms of depression at an early stage, so it’s best to spot those and have a plan in place. Implement coping strategies to take control of your low mood. 
2. Keep your body moving with light exercise, dancing, walking, or yoga to prevent the depressive feelings from creeping back up again.
3. Create a regular sleep schedule(and stick to it), eat a nourished and healthy diet, and try to visit the outdoors at least once a day. This will keep you grounded and emotionally steady. 
4. Reach out to friends, family, or a therapist when you need support. 

Wrapping Up 

Going through a depressive slump often feels like everyone around you can simply not relate to your situation, but remember, you’re not alone. The journey to feeling better and emotionally stable is a long one, and you have to start with small steps like self-care, building a support system, and challenging negative thoughts until you find joy again. 

If you’re struggling with depression and anxiety and are looking for a more holistic approach, consider exploring what we offer at Advanced Integrated Health. Our Functional Medicine approach is designed to help you get to the heart of what’s really causing your mental health challenges. 

References

1. What is depression? (n.d.). Psychiatry.org. Retrieved January 3, 2025, from https://www.psychiatry.org/patients-families/depression/what-is-depression
2. Hasler G. (2010). Pathophysiology of depression: do we have any solid evidence of interest to clinicians? World psychiatry: official journal of the World Psychiatric Association (WPA), 9(3), 155–161. https://doi.org/10.1002/j.2051-5545.2010.tb00298.x
3. Exercise is an all-natural treatment to fight depression. (2021, February 2). Harvard Health. https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
4. Young, D. R., Hong, B. D., Lo, T., Inzhakova, G., Cohen, D. A., & Sidell, M. A. (2022). The longitudinal associations of physical activity, time spent outdoors in nature, and symptoms of depression and anxiety during COVID-19 quarantine and social distancing in the United States. Preventive medicine, 154, 106863. https://doi.org/10.1016/j.ypmed.2021.106863