What Are Depression Attacks And How to Manage Them?

Panic attacks and anxiety attacks are pretty common terms when we talk about mental health care, but did you know that just like panic and anxiety, depression can also be sudden and intense? Well, you might have experienced depression relapse, but can it be considered a depression attack? Experts believe otherwise.

While depression isn’t a clinical term, it’s possible to experience intense symptoms of depression in situations where your emotions are running high or low.

Depression is a complex but serious mental health condition that feelings of constant and intense feelings of sadness, hopelessness, and apathy can characterize. While depression can be chronic, there are times when you might experience acute episodes of depression. These episodes can be termed ‘depression attacks’.

In this article, let’s take a look at what depression attacks are, how they occur, and how you can deal with depression attacks.

What Are The Symptoms of Depression Attacks?

Depression attack symptoms can come in various ways — emotional, behavioral, and even physical. Here are some common symptoms of depression attacks that you should know about;

• Feeling a sense of hopelessness
• Feeling worthless or guilty for no apparent reason
• Feeling sudden irritability and frustration
• A sudden desire to cry
• Trouble concentrating
• Having negative thoughts
• Having suicidal thoughts
• Feeling suddenly exhausted
• Trouble sleeping
• Changes in appetite
• Experiencing physical aches with no apparent reasons

What Triggers Depression Attacks?

Depression attacks can be triggered by different factors, varying from person to person. However, some common triggers of depression attacks include;

• Loss of a loved one
• Relationship issues
• Losing a job
• Experiencing abuse or trauma
• Hormonal changes such as postpartum depression, PMDD, etc.
• Lack of social support
• Substance abuse
• Major life transitions such as moving cities, changing jobs, etc.

Depression vs. Depression Attacks

Depression attacks aren’t a recognized or diagnosable term, however, you can still experience them. If you’ve been diagnosed with depression before or have been living with depression disorders for some time, then you might experience a time when the symptoms of depression will become intense.

Like panic attacks, depression attacks are not sudden, but the symptoms you’ve been living with can be triggered by specific events. There’s also a possibility that you’ve been living with depression but don’t realize it until the symptoms worsen.

Depression is a separate clinical disorder, but it can co-occur with other disorders such as bipolar disorder. In bipolar, you might experience episodes of mania and depression. During the depression episode of bipolar disorder, you might experience typical symptoms of depression. In mania, you might experience feelings of euphoria and high energy, quite the opposite of depression. The sudden onset of depression symptoms is what we can term, “depression attacks”.

Panic attacks, on the other hand, are sudden periods of intense worry, impending doom, and helplessness. These attacks can cause shortness of breath, rapid heartbeat, and feelings of disconnection from reality.

However, panic attacks are not a symptom or sign of depression. Panic disorders can co-occur with depressive disorders, but can’t cause depression. Panic attacks can be disruptive and if they are not addressed or treated, can cause depression attacks.

Did you know that several studies have found that nearly 60% of people with depression disorders also have co-occurring anxiety or panic disorders? So, if you frequently experience panic attacks or live with anxiety disorders, then you might feel constantly fatigued, sometimes leading to depression. If you already live with depression, then panic attacks can worsen the symptoms.

How to Deal With Depression Attacks?

Now that you know what depression attacks are, let’s take a look at the ways you can deal with depression attacks;

• Grounding Exercises

One way is to practice grounding exercises to focus on the present moment and let go of overwhelming emotions like sadness and anxiety. Techniques such as deep breathing, mindfulness, and sensory exercises can help.

• Physical Activities

Another way to deal with depression attacks is to engage in physical activities such as running, walking, or cycling. These activities, even for a short time, can boost your mood and reduce feelings of depression.

• Seeking Professional Help

Therapy is another way to combat depression attacks. Approaches such as cognitive-behavioral therapy and interpersonal therapy can help you address underlying issues and develop new and effective strategies to cope with your symptoms. Sometimes, a professional might also prescribe medications to help you cope with depression.

• Lifestyle Changes

Making certain lifestyle changes can also help in coping with depression. You can try changing your diet, getting regular exercise, and having a consistent sleep routine. To manage depression attacks, you can also try avoiding alcohol and caffeine. Anything that might trigger and worsen your symptoms.

• Reaching Out for Support

Try to build a support network of friends, family, and therapists who can offer you emotional and social support to help you deal with depression attacks. Regular social connection with people who you trust and who encourage you can help reduce feelings of loneliness – something that can only worsen depression symptoms.

• Taking Care of Yourself

Self-care is an important part of managing depression attacks and living a healthy life. You can work on taking care of yourself by eating well, sleeping well, expressing your feelings, and keeping your triggers and symptoms in check.

Wrapping Up…

Depression attacks can be debilitating and overwhelming, but you need to understand that even though depression can weaken you, it can be manageable. With the right help and strategies, you can learn effective ways to cope and deal with depression attacks. Managing depression symptoms can include self-care, social connection, and seeking help when needed.

Knowing what causes depression attacks and how to effectively deal with them can help you live a healthier and happier life.

I hope this article helped you understand what depression attacks are and how to manage them effectively. Let us know your thoughts in the comments below.

Take Care!