How can I become aware of depression triggers to avoid a relapse?

Everyone’s depression triggers are different, so you’ll need to explore your particular triggers and habitual reactions and become familiar with them to make sure that if you start drifting into depression, you will be able to catch it before it becomes a full-blown episode. Get some sheets of paper or your journal, then think back to all of the depressive episodes that you remember and make a list of them. What happened to trigger your depression?

You may have had relationship problems, job losses or money difficulties. Some people find that their depression triggers always share a common theme. For example, you may find that you slip into depression whenever you feel rejected or whenever you feel that you’ve failed at something important to you.

One woman realized that she became profoundly depressed whenever a relationship ended, even if she knew in her heart that the man wasn’t good for her. Even the ending of bad relationships made her depressed. Do you see any themes or patterns in your past depressions?

Now think back to everything that was happening to you before you became depressed and to how you reacted when depressed. Did you become withdrawn and less social? Did you eat less and sleep more?

Or did you turn to alcohol or drugs? Write down every detail you can remember about your descent into depression. When you finish, see if you can pick out any patterns.

For example, perhaps you’ll notice that when your mood starts becoming low, you have a harder time getting up in the morning to go to work, you awaken later and later in the day, and you call in sick more often. Or you realize that each time you’ve been depressed, you felt less and less like socializing, and you watched more television. You might notice that you started ruminating more at work and got less work done, or that you started eating more junk food.

Write down all the signs you can remember from your previous experiences with depression. These are things to watch out for in the future that might indicate a possible relapse.

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