What if my depression comes back?

Once you’ve had depression, there is always a chance you can get it again.  This is a scary thought but by planning what you will do when you feel well, you can make it easier for yourself to get support before things become too bad.

Often before we become depressed, there are some early warning signs.  For example:

  1. Having problems with your sleep 
  2. Crying a lot and not really knowing why 
  3. Feeling irritable 
  4. Feeling more anxious
  5. Not going out with your friends like you used to
  6. Getting drunk a lot

When you notice your early warning signs, take action!   Write a plan of what you will do.  Make them things that you will find easy to do when you’re feeling low.  If you include people in your plan, tell them!  They’ll probably be flattered that you trust them.  

Example plan for dealing with early warning signs

My early warning signs are that I don’t sleep well and I hide away from everyone.  When I notice this happening, I will:

  1. Call Jon and ask him to go out for a coffee. He understands how I feel because he gets depressed too.
  2. Have my tea at Mum’s once a week. 
  3. Get some exercise every day even if it’s only a 10 minute walk.  This helps me sleep and is good for my mood.
  4. Stop playing computer games after 9pm.

One of thehardest things when you are feeling low is being able to make decisions about what to do.

There’s a medical reason for this - when you start to feel overly stressed or low your brain changes. The decision-making part of your brain stops working as well, and the "impulsive" part takes over.

Having a plan can help you cope. 

The plan now needs to be clear and directive with many things you “must” do and fewer choices.

  1. Cut down on work/personal responsibilities 
  2. Give yourself permission to take a break

Example plan for coping with depression

When I’m feeling so low, that I don’t want to get out of bed or do anything I will:

  1. Ask Mum to make an appointment with my GP for me
  2. Tell my GP how I’m feeling and take her advice
  3. Take three days off work.  Jon has agreed to speak to my boss for me. 
  4. Do a half-hour relaxation exercise every day 
  5. Talk to someone I trust.  This may be Jon, but if he’s busy I can talk to a helpline.

Maybe your plan doesn’t work as well as you hope.  Or your life changes and you need to change your plan with it. Whatever, these plans aren’t fixed in stone so change it as you need to.

Remember that depression is an illness. It’s not a sign of weakness. If you need to go back to your GP and get more help, then do it. If you need to get more treatment, then do it.

You are not alone!

Wellness Recovery Action Planning (WRAP)

WRAP is a training course which helps you to make a plan for recovery that works for you. 

  1. WRAP on the Scottish Recovery Network website
  2. Mary Ellen Copeland’s website. Mary created the WRAP course.

Remember that depression is an illness. It’s not a sign of weakness. If you have to go back to your GP and get more help, then do it. If you have to get more treatment, then do it.

You are not alone!