Depression is a serious medical illness that affects the way a person acts, feels and thinks for a prolonged period of time. Depression is treatable with medications, psychotherapy or a combination of both, but the depression may return after treatment is stopped. Recurrence is more likely if the patient has had more than one episode in the past; is under a great deal of stress; has lingering symptoms; has other mental health problems; has a family history of depression; or uses drugs or alcohol excessively, according to the Depression and Bipolar Support Alliance.
Step 1
Make a list of the symptoms you experienced before receiving treatment for depression. Every person is different, but typical symptoms of depression include feeling sad, empty, irritable or tearful most of the day; having no interest in activities you previously enjoyed; changes in appetite and weight; sleeping too little or too much; feeling restless, anxious, exhausted or fatigued; having problems concentrating, focusing, remembering or making decisions; isolating yourself from others; and/or having thoughts of suicide.
Step 2
Put your list somewhere that you will see it often, perhaps on a mirror or in your wallet. Give a copy of the list to your spouse, friend or family member. Ask for help in identifying these symptoms if they return.
Step 3
Record your moods, sleep patterns, appetite, weight, physical complaints and other factors that might help you to identify symptoms of depression. Use a journal, spreadsheet, online tracking tool or any other system that works for you. Also keep track of your self-care activities, including exercise, relaxation, therapy sessions, medications, hobbies and social events. If you are trying to avoid smoking, drinking or drugs, track your success towards those goals as well.
Step 4
Review your records once a week, looking for patterns such as arguing with your spouse more often, staying home from work or school, drinking or smoking more often, or other behaviors that might signal a return of depression.
Step 5
Discuss your findings with your spouse, a trusted friend or another supportive person. Ask for help in identifying returning depression.
Step 6
Talk with your therapist or health care provider about how to handle a return of depression and develop a plan of action.
Tips and Warnings
- Educate yourself about depression. Just as if you had arthritis or diabetes, you need to know the typical symptoms of your condition and how to manage them. Make your tracking system as convenient for yourself as possible.
- If you have thoughts of death or suicide, call a suicide hotline or seek emergency medical treatment.
Things You'll Need
- Pen
- Paper
- Calendar or spreadsheet
