Depression relapse or recurrence is common, although these two terms aren’t the same thing. First, it’s helpful to know how recovery is defined: It’s when you’ve been free of depression symptoms (in remission) for at least four months. In clinical terms, a relapse is when depression returns after you’ve reached remission but before you’ve reached recovery. A recurrence is a new episode of depression after a recovery. Whether it’s a relapse or a recurrence, about half of people who’ve had one episode of major depression go on to have another, says Deborah Serani, PsyD, a psychologist in Smithtown, New York, and author of the book Living with Depression. If you’ve had two bouts of depression, you’re 80 percent more likely to have another, Dr. Serani says. If you’ve had three depressive episodes, you have a 90 percent chance that symptoms will return again, she says. While there are certain events that can be stressful for many people, that doesn’t mean that all of these factors will trigger an episode in a person with depression. “Triggers are usually very personal things," Serani says. “For example, things that are stressors for one person may not necessarily be difficult for others.” The reason a trigger sets off a depressive episode is that it overwhelms a person’s ability to cope effectively, she says. Potential depression triggers include: Ways to Minimize Depression Triggers Some depression triggers can be avoided, but others can’t. “A person has to learn how to move through the event or the experience as best as possible,” Serani says. If you’re starting to feel stressed or overwhelmed by something in your life, Serani suggests taking these steps:
Get through it with positive talk. Tell yourself, “This is temporary,” “I’ll feel better soon,” or “I’m just experiencing a bad moment, I’m not stuck in a bad life.“Nurture yourself. “It’s essential to feed your senses when triggers loom in your life,” Serani says. “Listen to music, or savor a cup of tea, soup, or coffee.” You might stimulate your sense of smell with soothing peppermint, florals, or woodsy scents with aromatherapy, candles, or a walk outside. Taking a warm bath can also be soothing.Reach out to others. “It’s easy to want to be alone when stress hits, but isolating yourself from people can worsen depression triggers,” Serani says. “Let others know you’re struggling and talk about it openly as much as you can.” Consider joining a depression support group to be able to talk to other people who also understand what it’s like to live with depression.
If you suspect you’re experiencing a new bout of depression, don’t hesitate to contact your doctor or therapist. Remember that depression relapse is common and nothing to be ashamed of.
