How To Manage Depression Outbreaks And Persistent Low Mood

Experiencing ongoing low mood is one of the most common symptoms of depression. During severe episodes, individuals may even have thoughts of self-harm or suicide. It is therefore crucial to adopt proactive strategies such as self-management, psychotherapy, and medication to effectively control depressive episodes and persistent feelings of sadness.

1. Self-Management Techniques

When dealing with persistent low mood, individuals can benefit greatly from connecting with loved ones or friends. Sharing feelings and concerns can provide emotional support and help uplift the mood. Engaging in social activities or developing hobbies such as painting, writing, gaming, or reading can also enrich daily life and reduce the time spent in isolation or negative thinking. Participating in enjoyable activities helps improve focus, boosts self-esteem, and creates a sense of accomplishment, all of which contribute to improved emotional well-being.

2. Psychotherapy Options

Cognitive Behavioral Therapy (CBT)

Cognitive therapy, particularly Cognitive Behavioral Therapy (CBT), is highly effective for depression. It helps individuals understand how their thoughts influence emotions and behaviors. By identifying and challenging distorted or irrational thinking patterns, patients can develop healthier perspectives and coping strategies.

Relaxation Techniques

Relaxation therapies, such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation, can significantly reduce stress and depressive symptoms. When combined with cognitive therapy, relaxation techniques enable individuals to achieve both mental and physical calmness, making it easier to address and change negative thought patterns.

3. Medical Treatment Approaches

If self-help and therapy do not lead to noticeable improvement, medical intervention should be considered. There are several effective antidepressant medications available today, including Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs), which are commonly prescribed for treating depression.

SSRIs – First-Line Treatment

SSRIs are the most widely used class of antidepressants. Commonly prescribed SSRIs include sertraline, fluoxetine, paroxetine, citalopram, fluvoxamine, and escitalopram. These medications help regulate serotonin levels in the brain, improving mood and reducing depressive symptoms with relatively fewer side effects.

SNRIs – Fast-Acting Alternatives

SNRIs such as venlafaxine and duloxetine are also effective for treating depression. They work by increasing both serotonin and norepinephrine levels, which can lead to quicker symptom relief and more sustained improvement for some individuals.

Complementary Herbal Options

In addition to conventional medications, certain herbal remedies can be used as supplementary treatments. For example, herbal formulations like Shugan Jieyu capsules are commonly used in traditional Chinese medicine to relieve depression by regulating liver function and promoting emotional balance. These natural options may provide additional support when used alongside standard therapies.

References

[1] Yu Bingqing, Shao Xinxin, Fu Xiaofan, Zhou Mengjie, Chen Cong. Research on the Composition Characteristics and Mechanisms of Antidepressant Traditional Chinese Medicine Formulas. Chinese Herbal Medicine, 2021, 52(11): 3344–3352.

[2] Chen Fuxin. Understanding and Proper Use of Antidepressants (Part 1). Family Medicine, 2022(06): 24.