Depression Triggers And Coping Skills You Need to Know!

Depression is a common but serious mental health condition that affects millions. The condition can be characterized by feelings of persistent sadness, hopelessness, a lack of interest, and a lack of motivation, among other symptoms. Knowing what triggers depression can be one of the steps in coping with them, effectively.

When we talk about depression triggers, we include internal and external triggers. Triggers can be anything – sounds, sights, smells, or events that bring difficult emotions to the surface. Depression triggers can be either subtle or obvious, and whatever your triggers are, they can affect you differently. What triggers my depressive episodes might not trigger yours.

Some common examples of depression triggers can include hormonal changes, negative thoughts, trauma, stress, major routine changes, chronic illnesses, etc. This article explores more such common depression triggers and coping skills you can use to manage them.

Let’s take a look!

Depression Triggers to Know

If you’ve been diagnosed with depression previously, then you might develop a sense of awareness of your symptoms and might not be as surprised when your symptoms reappear. If you’ve never been diagnosed with depression, then you might have a difficult time identifying your triggers of depression.

So, to help you identify and manage your triggers, here’s a list of some common depression triggers;

1. Stressful Events

Going through stressful events – at work or in your relationships – can be one of the triggers for depression. If you keep taking stress with no outlet, it’ll eventually lead to burnout, and then, depression. Relieving stress can help you prevent triggering depression and feelings of emptiness that come with it.

2. Excessive Substance Use

Excessive use of substances such as alcohol and other recreational drugs can also be another trigger of depression. These substances cause chemical reactions in the brain, making it hard for you to feel good. This can cause physical and even psychological dependence, triggering symptoms of depression.

3. Sleep Troubles

When you don’t get enough sleep, then it can trigger depression as well. Sleep is an important part of our well-being and skipping sleep can cause your thoughts, moods, and feelings to be affected. Getting enough sleep can help prevent triggering the symptoms of depression.

4. Grieving a Loved One

Another depression trigger could be grief. When you’re mourning the loss of a loved one, then you might become more susceptible to symptoms of depression. You need to understand that the feelings of sadness you feel when grieving can turn into depression, if not addressed.

5. Negative Self-Talk

Thinking negative thoughts and allowing your inner critic to take over your thoughts can also be considered a trigger of depression. Your thoughts and feelings are all related, so the more negative you think, the more you feel depressed. Negative thoughts can also cause social isolation, which can further increase symptoms of depression.

6. Medications

Certain medications can also trigger depression. If you’re taking medications of any kind, then it’s recommended you speak to a physician about the side effects. Pills such as birth control medications and even steroids can trigger depression, so make sure you are aware of the side effects before taking them.

7. Changing of Seasons

When talking about depression triggers, we can’t avoid seasonal changes. Yes, the changing of seasons can trigger depression. Seasonal affective disorder (SAD) is a condition that can cause mood changes, loss of interest in activities, low energy, poor sleep, and feelings of persistent depression.

8. Anniversaries of Traumatic Events

Another common depression trigger could be anniversaries of traumatic events. Traumatic anniversaries can bring bad memories and can cause distress, fear, sadness, and even helplessness. These symptoms can also trigger PTSD nightmares, flashbacks, dissociation, and intrusive thoughts.

9. Hormonal Changes

Our bodies go through hormonal changes as we age, and more often than not, it could be a trigger of depression as well. Changes in the body during puberty, pregnancy, and menopause can trigger feelings of sadness, low energy, low motivation, and more. Women living with PCOS and even PMDD might be more susceptible to depression symptoms.

10. Feeling Rejected

Another depression trigger to know is feelings of rejection, low confidence, and low self-worth. If you’re experiencing these feelings, then your depression could be triggered. These feelings can also lead to social isolation, feeling abandoned, and rejected. These feelings could occur in friendships, relationships, and even at work.

11. Unemployment

If you’re unemployed, then it could be another trigger of depression. Losing a job means losing a structure, a routine, and even the income that you depend on. This could all result in you feeling unmotivated, sad, and rejected, triggering depression.

12. Relationship Issues

Your relationship and the issues you face in them can also trigger depression. Divorce, breakup, and separation can all cause feelings of grief, sadness, and low self-esteem, all of which are depression triggers.

13. Postpartum Blues

Giving birth or having a baby can be a big event, but for the parents, the event could be another depression trigger. Mothers and fathers both experience postpartum blues, which can result in postpartum depression. Women might also experience certain hormonal changes, which could trigger other conditions, such as anxiety, pre-menopause, and feelings of loss.

14. Empty Nest Syndrome

If you have grown-up children, then having an empty nest could be a depression trigger for you. Children are a joy to have around, but once they leave, the feelings of grief and loss can reign. These feelings of emptiness or an empty house can trigger symptoms of depression.

Also Read: From Full House to Empty Nest: Coping With Being an Empty Nester

15. Retirement or Aging

Aging is a part of life, and if you’re a working professional, then so is retirement. Many people look forward to retirement, but it’s a major change in your routine, and if you’re not used to it, can lead to feelings of depression. During and after retirement, you may experience a loss of purpose, hopelessness, existential crisis, or even a loss of direction. This can leave you feeling lonely, isolated, and anxious, all feelings that can trigger depression.

16. Abruptly Dropping Treatment

If you’re taking treatment for depression and decide to drop the treatment, then it can lead to a depression relapse. Abruptly dropping medications or therapy can make you feel worse than good. So, if you’re considering stopping your treatment, then consult with your professional before doing so. You need to have coping skills at hand to prevent a depression relapse.

17. Lack of Social Support

Social support can mean a lot when it comes to treating and managing depression. A lack of social support can trigger feelings of loneliness and depression. Having a support system can offer you comfort, help, and a sense of belonging. Without these, you might not be able to manage depression well.

How to Cope With Depression Triggers?

There are always unexpected twists and turns in life that we need to maneuver ourselves around. To ensure our well-being at each turn, we need to be aware of what triggers our distress. When it comes to depression, factors such as genes, family background, and even environmental changes can trigger depression.

If you’ve recovered from depression symptoms, it doesn’t mean that you can’t experience them once more. You can still be susceptible to depression triggers.

Knowing common depression triggers and coping skills to deal with them can make you feel confident in yourself about managing them. Here are some ways you can cope with depression triggers or prevent them;

• Exercise Regularly: Make sure you exercise, even if it is for 10–15 minutes, every day. Exercise can help improve your mood and reduce symptoms of depression. You can start small with walking or yoga, and slowly increase the intensity.
• Have a Routine: Depression can upset your routine, making it hard to feel secure in your day-to-day activities. To avoid this, you can work on creating a routine that suits your needs. You can dedicate specific time for certain tasks or use time management apps to keep track of your tasks.
• Journal: Another way to cope with and prevent depression triggers is to journal. Write down your thoughts and feelings, as this method can offer a cathartic release and offer insight into your thoughts and feelings. If you’re unsure where to start, then use some quick journal prompts to start.
• Be Kind to Yourself: If you experience a depression relapse, then don’t be hard on yourself. Be kind and be patient. Tell yourself, it’s OK. Acknowledge your triggers and be kind as you work on coping with them. Take care of your needs – mental, physical, emotional, and even spiritual. Practice self-care to meet your needs.
• Connect With Others: Make sure you take time to hang out with your friends and family. Share your feelings with people you trust would encourage you and comfort you. Keep yourself socially engaged and connected.
• Get Enough Sleep: I can’t stress this enough, but sleep is an integral part of your well-being. Not getting enough sleep or quality sleep can cause you to feel imbalanced, mentally. So, make sure you set a good sleep schedule and work on improving your sleep hygiene.
• Avoid Caffeine and Alcohol: Substance use such as alcohol and caffeine can worsen your symptoms of depression, and in some cases, even trigger them worse. Try to avoid these substances when you’re feeling down, or ask help from a professional if you have trouble avoiding them.
• Eat a Well-Balanced Diet: What you eat also affects your feelings and thoughts. Make sure that your meals are well-balanced with foods that reduce depression feelings. Don’t consume processed foods or sugary foods that cause feelings of sadness and depression.
• Practice Meditation: Practices such as meditation and mindfulness can be good to help you prevent and cope with depression triggers. Deep breathing, progressive muscle relaxation (PMR), and grounding exercises can all help you manage your stress and reduce anxiety feelings.
• Getting Professional Help: If you’re experiencing symptoms of depression, depression relapse, or fear triggering depression, then don’t hesitate to seek professional help. A therapist can help you identify your triggers, process them, and teach you how to cope with them, effectively.

Wrapping Up…

Depression triggers can make you feel out of control and helpless but know that they can be managed. With the right coping skills, social support, and a dash of professional support, you can learn to move on and manage depression triggers. Just remember that it’s OK if you experience a depression relapse. Learn to be kind to yourself and take care of your needs.

Recovery is not that far out of reach. There will be times when you feel unsupported and unmotivated, but don’t let these feelings overpower you. Mark your progress and don’t push yourself more than you can do.

Knowing depression triggers and coping skills to manage them can make you feel confident. Don’t let anyone halt your progress. Be strong and keep fighting. And know that help is available; you just have to reach out.

I hope this article helped you identify common depression triggers and how to cope with them. Let me know your thoughts in the comments below.

Take care and keep fighting!