How to Avoid Becoming Trapped in Bipolar Depression

Sometimes it’s healthy to talk about what’s bothering you, even when you don’t feel like talking.

Depression can be very sneaky—it can take hold almost without notice at first. Catching it early, and knowing what you can do when you start to feel the early warning signs—low energy, not wanting to get out of bed in the morning, canceling plans with friends—can make all the difference.

If you find yourself starting to sink, here are six things you can do:

1) Tell someone how you feel.

Don’t retreat. Tell someone you trust that you are starting to feel depressed and ask that person to check in with you every few days. It’s useful to have a plan with a partner or other trusted person because shame, too, is sneaky and can creep in and silence you if you begin to blame and judge yourself. Don’t go it alone.

2) Keep a list of mood boosters.

It’s likely that you already know how certain kinds of music, movies, poems, or books affect your mood. For some people, a lighthearted movie or some upbeat dance music might be just the thing; for others, it might be an inspirational poem. Make a list of things that usually lift your mood, as they occur to you, so you will have a resource you can consult in the future. Keep it on your refrigerator, bathroom mirror, or anywhere it will stare you in the face.

3) Schedule an extra session as soon as possible with your therapist, psychiatrist, and/or support group.

Call right away and put something on the books. Your inclination will be to shrug this off and postpone calling—but don’t. Your health professional will likely have some clues as to whether something physical or chemical or hormonal might be contributing to your sinking mood, as well as ideas to help keep you from sinking further.

4) Write to yourself.

This could be a letter of encouragement, telling yourself that you just need to keep putting one foot in front of the other, one day, one hour at a time. Or it could simply be a sticky note reminding you that you know this is incipient depression, you’ve been here before, and you know it will lift. When you begin sinking, you can too easily slip away from the factual knowledge that depression is caused by something chemical going on in your body and brain. Writing to yourself can pull you back to the facts and keep you from judging yourself too harshly. Refer back to your note whenever you need this reminder.

5) Let your mind take a breather.

Sometimes it can be a relief to get away from thinking. Put on some soothing music or a [guided meditation]. Sit comfortably and still your mind by focusing on your breathing. Breathe in for 8 counts, then breathe out for 8 counts. Staring at a candle flame can help you to focus so you can push away any other thoughts. The main thing is to concentrate on your breathing, to free yourself from thinking even for [a few] minutes during the day.

6) Go outside.

Get some fresh air—just getting outside your own four walls can be a good thing. Maybe you start by sitting on your front steps, then you work your way up to taking a brisk walk around the block. Get out there and do something—anything—that gets you moving. Being active, raising your heartbeat, using your body—especially outdoors—can produce chemical changes that can lift your mood.

As soon as you recognize that you are beginning to sink, while your depressive symptoms are mild, while you can still convince yourself to take action—this is the time to throw yourself a line.

Printed as “Talk Therapy: 6 Ways to Throw Yourself a Line,” Fall 2011