10 Things to do to Survive a Depressive Episode

Depression Survival Guide

Hello, My name is Faith and I've been managing depression and anxiety for as long as I can remember. I started this blog to share my tips and tricks and help other bad ass babes kick ass on their mental health journey. I have an online support group you can join for free here. If you need help finding a mental health care provider call 1-800-662-HELP (4357) or visit BetterHelp to talk to a certified therapist online at an affordable price.

I really want to stress that if you’re having a full blown mental health crisis you need to get professional help. I’ve been there and my biggest regret is that I didn’t get help sooner. I spent years of my life managing my mental health on my own and it consumed my life. After I got help I was able to get a Masters degree and travel full time. I would have never been able to do those things if I hadn’t gotten the help I needed but before there was accomplishment and travel there was struggle and breakdowns. Each breakdown showed me that recovery is possible and I can keep going even when it really doesn’t feel like I can. If you’re depressed take the first step in your recovery today.

I have a free depression survival checklist you can get for free by signing up below.

Take a shower and put on clean clothes

This might seem like a huge waste of time if you’re depressed and not leaving your house but trying to keep a little bit of a normal routine will help you. You have to try not to let your depression make you stop everything. Try to maintain whatever level of functioning you can right now and get up, take a shower and put on clean clothes.

Drink some water and eat something

Drinking water and eating is essential to your recovery. If you don’t have an appetite try to make yourself eat a little bit at a time. Salmon has been shown to help alleviate depression. I posted my favorite super simple salmon recipe here. Feed your body healthy foods. I know when I feel bad all I want to do is drown in calories and sleep but that isn’t going to help you feel better. Try to stay away from junk food and eat healthy snacks throughout the day.

Self Care

Try and do some basic things to take care of yourself. Brush your teeth, comb your hair and wash your face. If this is the minimum amount of functioning you can do right now that’s OK but you need to try and take care of yourself the best that you can. You can get through this day, just focus on one thing at a time. Try and do some activities that you actually enjoy. Watch a favorite movie, spend time with a positive friend or go for a walk. Do whatever it is you need to do to take care of yourself.


See if you can get your mind off of your depression and engage in something even if it is just for a few minutes at a time. Trying to focus on anything when you’re depressed can be difficult. like to watch movies that I’ve already seen a bunch of times because it’s easy to follow. Disney movies are my favorite things to watch when I feel crappy. Try putting on your favorite movie and see if it can distract you for a little while.


Reach Out

Tell a friend or family member that you are struggling. If you don’t have anyone in your personal life you can call a hotline. I have a printable list of hotlines you can call here. Sometimes just telling someone how hard things are can help. If you don’t want to talk you can text the crisis text line to text a crisis counselor. Text HELLO to 741741.

Go to the Damn Therapist

Seek professional help. I have a whole blog post about going to the therapist here. Try using this therapist finder from Psychology Today. If you are struggling to function you need to seek professional help. I’ve been depressed and miserable too but things got better for me and I know they can get better for you too. If you don’t want to see someone face to face checkout BetterHelp. I love using BetterHelp because you can text your therapist whenever you want. You can skype or call but sometimes when I’m depressed I only have the energy to text. I also like that I can talk to my therapist every day and it doesn’t cost any extra money. It actually costs me less than if I went to a traditional therapist once a week.


Writing down five things you are thankful for will direct your brain towards something positive. I have a free gratitude worksheet you can grab using the form below.


Find something that really resonates with you and say it in your mind or out loud when you need encouragement. Write it down and put it on the refrigerator, your bathroom mirror and next to your bed. I like to set my affirmation for the day as an alarm on my phone. I think it’s a nice reminder in the middle of the day. If you need some inspiration you can check out my affirmations Pinterest board.

Here are some affirmations to try:

  1. Your discomfort won’t last forever.
  2. You are resilient. You are a silent warrior.
  3. You are okay where you are right now.
  4. I Am OK With Where I Am Right Now
  5. I am turning into someone who stays strong no matter what
  6. I am turning into someone who stays strong no matter what


I also made this desktop background you can download for free.



Going outside and getting a little bit of exercise will help you. Make a cheer up playlist you can listen to. Try just walking to the end of your street if you can’t go far. Just do a little bit, it’s OK. When I’m feeling crappy I like to take my dog for a walk around my neighborhood.

Train your brain

You should be just as kind and compassionate to yourself as you would be to your best friend. Addressing negative self talk can help you find some relief. When you are thinking nasty thoughts about yourself try to catch yourself and redirect your thoughts. If you wouldn’t say the things you are telling yourself in your head to a stranger you need to work on changing your thought process. You deserve kindness from everyone, including yourself.

I hope some of these tips will bring you some relief. If you are interested in being part of a community of bad ass ladies that are also on a mental health journey join my Facebook group. Comment below if you have any other tips for getting through a depressive episode. Remember to do one thing at a time and go day by day. There are easier and happier times waiting for you in the future.

I am not a licensed therapist. If you are suffering from a major disorder and need treatment please seek the help of a professional. If you need help finding a mental health care provider call 1-800-662-HELP (4357) or visit BetterHelp to talk to a certified therapist online at an affordable price. You can download a free printable list of hotlines here and join the free mental health support group on Facebook here. This post contains affiliate links, you can read my full disclosure policy here.

I would love it if you join my internet family! Checkout Facebook/Twitter for informational articles and Instagram for inspirational quotes to keep you going. Follow me on SnapChat to see me get through the day to day grind (also videos of my cute pup!).


  1. Thank you for kindly sharing (heart to heart / not condescending) tips. I employ most of your suggestions… Think taking a break from work to watch a movie sounds like an excellent idea for next time =)

  2. Personally, the struggles of depression are quite underrated by the current era. It’s never easy to understand the times when one just suddenly feels emotionally unstable since they’ll be having inner struggles within themselves. The conflict within one person to keep fighting for life even if there’s a voice inside them that’s telling them to quit on everything. Degrading them slowly inside while keeping the facade that they can handle everything. Having articles like yours to help us out who are suffering from this is a very noble deed. You help me believe and have faith in the world. I’d be sure to try some of these tips out when I start feeling close to sinking into depression again. Honestly, I think that finally reaching out using the hotline and my family members would be quite beneficial. I’ll do this and hopefully, they can help me out. Additionally, I’ll write down some things that would be worth fighting for with the help of your gratitude worksheet and see if it can pull me back from the darkness. I’ll try seeking out some professionals and other ways that might help out too before it’s too late. Thank you for this potentially lifesaving article to help out with depression. I greatly appreciate your help. Kudos to you!

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