Depression is a serious mental health problem that affects millions of people every day. While many individuals successfully recover from depressive episodes with the right combination of treatment, lifestyle changes, and support, there is always the possibility of a relapse. A depression relapse occurs when someone who has previously experienced depression starts to experience symptoms again after a period of self-improvement.

Recognizing the early signs of a depression relapse can help prevent a full-blown episode and ensure timely intervention. In this blog, we will discuss the seven key signs of depression relapse, empowering you or your loved ones to take proactive steps toward maintaining mental well-being.

1. Persistent Low Mood

One of the earliest and most prominent signs of a depression relapse is the return of a consistently low mood. While everyone experiences occasional sadness, a depressive low mood is deeper and more prolonged. If you find yourself feeling hopeless, sad, or empty for days on end without an apparent reason, it could be an indication of relapse.

This low mood can also be accompanied by irritability or frustration, particularly in situations that wouldn't normally evoke such feelings. It is important to note that if this mood persists for more than two weeks, seeking professional help is important.

2. Fatigue and Low Energy

Depression often affects an individual's energy, making it difficult to complete even the simplest of tasks. A telltale sign of a depression relapse is feeling exhausted without a clear physical cause. This fatigue might be coupled with a sense of lethargy, making you feel low motivation to engage in activities you once enjoyed.

Low energy can lead to decreased productivity at work, struggles with maintaining personal relationships, and even challenges with self-care routines like hygiene or meal preparation. Fatigue isn't just physical; it can also manifest as mental exhaustion, where focusing on tasks becomes difficult.

3. Loss of Interest in Activities

The inability to experience pleasure, or anhedonia, is a typical sign of depression. During a relapse, you may notice a growing disinterest in hobbies, social interactions, or activities you once found fulfilling. Things that previously brought joy, such as spending time with loved ones, exercising, or engaging in creative pursuits, might seem meaningless or tiresome.

This loss of interest can lead to isolation and withdrawal from social events, further exacerbating the feelings of loneliness and sadness that accompany depression.

4. Sleep Disturbances

Changes in sleep patterns are often one of the first signs of a depression relapse. You may notice difficulty falling asleep (insomnia) or an increased need for sleep (hypersomnia). Insomnia may lead to waking up in the middle of the night, while hypersomnia might result in oversleeping and still feeling tired upon waking.

Restlessness, nightmares, or waking up too early without feeling rested are also common signs of relapse. Chronic sleep disturbances can worsen mood and anxiety, creating a vicious cycle that deepens depressive symptoms.

5. Negative Thought Patterns

Negative, self-critical thoughts are common in depression, which is one of its main characteristics. During a relapse, these thoughts often return and intensify. You might find yourself dwelling on past mistakes, feeling worthless, or anticipating failure in future endeavors. This pessimistic outlook can make you feel trapped and hopeless, even when things in your life are going relatively well.

Cognitive distortions such as “all-or-nothing thinking” (believing that things are entirely good or entirely bad) or “catastrophizing” (expecting the worst possible outcome) are common during depression relapses. Recognizing these patterns and challenging them is crucial to managing a relapse. These negative thought patterns can also affect your self-esteem, leading to a diminished sense of self-worth. By practicing assertiveness and learning to reframe negative thoughts, you can begin to break the cycle of self-criticism and improve your emotional well-being.

6. Appetite or Weight Changes

Significant changes in appetite and weight can also signal a depression relapse. For some, depression leads to a loss of appetite and unintended weight loss. You may feel too disinterested or lethargic to prepare meals, or food might not taste as enjoyable as it once did. On the other hand, others may experience increased cravings, particularly for high-calorie comfort foods, leading to weight gain.

These changes in eating habits can contribute to feelings of guilt or self-blame, further intensifying depressive symptoms. Additionally, depression can sometimes manifest as chronic pain, or even contribute to workplace conflicts, as physical discomfort and emotional strain interfere with daily activities and social interactions. Recognizing these symptoms early and addressing them through professional support can help manage a relapse effectively.

7. Difficulty Concentrating or Making Decisions

During a depression relapse, cognitive functions like focus, memory, and decision-making are often impaired. You may struggle to concentrate on tasks, follow conversations, or remember details. Simple decisions, such as what to wear or what to eat, can feel overwhelming.

This mental fog can make it challenging to meet work, school, or personal responsibilities, leading to increased stress and anxiety. The inability to concentrate may also contribute to feelings of inadequacy or frustration, which can further perpetuate the cycle of depression.

How to Proceed If You Observe These Symptoms

If you or someone you know is experiencing any of the above signs, it's important to seek help as early as possible. 

• Reach Out to a Mental Health Professional: An online counselling or therapist can help you identify the triggers for your relapse and work with you on a treatment plan to manage symptoms.
• Talk to Loved Ones: Sharing what you’re going through with a trusted friend or family member can provide emotional support and prevent isolation.
• Review Your Medication or Treatment Plan: If you’re on medication, consult your doctor to determine if an adjustment is necessary. Sometimes a relapse may require a change in treatment.
• Practice Self-Care: Engage in activities that promote relaxation and mental well-being, such as mindfulness, journaling, or spending time in nature. Self-care can help reduce stress and alleviate some depressive symptoms.

Prevention Strategies

While it is not always possible to prevent depression relapse, certain strategies can reduce the risk:

• Stick to a Routine: Having a daily structure can provide stability and reduce feelings of chaos or overwhelm.
• Monitor Your Mood: Keep track of your emotional state and watch for any signs of relapse. It might be beneficial to keep a journal or use applications that measure mood.
• Keep in Touch: Continue to have social ties with family, friends, or support groups. Isolation can worsen depression, so staying engaged with others is important.
• Focus on Physical Health: Exercise, proper nutrition, and adequate sleep are important for mental well-being.

Conclusion

Depression relapse can be a challenging experience, but recognizing the early warning signs is the first step in managing it effectively. By understanding symptoms such as persistent low mood, fatigue, sleep disturbances, and negative thought patterns, you can take action before a full relapse occurs. Remember, reaching out for help and maintaining self-care practices are essential for managing mental health. Building resilience is key to overcoming setbacks and maintaining emotional well-being.

If you or someone you know is struggling with depression or is at risk of a relapse, don’t hesitate to seek professional guidance and support. Consider reaching out to the best psychologist in India or platforms like TalktoAngel for expert help in navigating your mental health journey.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Ms Sakshi Dhankar, Counselling Psychologist.

References

• American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.).
• National Institute of Mental Health. (n.d.). Depression. NIMH website.
• Mayo Clinic Staff. (n.d.). Depression (major depressive disorder) symptoms. Mayo Clinic website.