What to do when you’re stuck in the depression cycle

If someone says they’re in a depression cycle, it typically means they’re stuck in a depressive state that they haven’t been able to break out of. It might seem like when they start feeling better, something always happens that re-triggers their depression. 

A person’s biology, thoughts, and feelings can also contribute to the depression cycle. For example, not getting enough sleep or having thoughts like, “I’ll always be depressed,” can make it harder to escape the depression cycle. 

You can interrupt the depression cycle through increasing self-awareness, learning to spot your triggers, and developing coping strategies can all help stop the depression cycle from taking hold. If you need additional support, therapy can help. 

How the depression cycle works

The depression cycle usually has four main stages, involving thoughts, feelings, behaviors, and physical symptoms. They can reinforce each other, creating a cycle that may be hard to escape. 

Here’s how each stage might show up in real life: 

• Thoughts: Like many people, Cliff is his own worst critic. Even when he receives positive feedback from friends or coworkers, he reframes it as something negative. All day long, he has thoughts like, “I’m such a loser,” or, “I just know I’m going to mess this up, just like everything else.” 

• Feelings: That feedback loop of negative self-talk makes Cliff’s depressive symptoms even more intense. And the more he thinks about them, the more he starts believing they’re true. As a result, he feels sad, worthless, and hopeless. 

• Behaviors: When those feelings hit, Cliff wants nothing more than to feel better, but nothing seems to help. To compensate, he starts engaging in unhealthy behaviors like self-isolating and drinking more than usual. 

• Physical symptoms: As a result of these behaviors, Cliff’s sleep and appetite start to change. He’s constantly fatigued, and he struggles to concentrate on tasks at work. Soon, he starts falling behind, and those negative thoughts begin to get louder, restarting the depressive cycle once again.

Without support, these experiences can impact a person’s functioning, relationships, and mental health in significant ways. The nature of the depression cycle is that it’s harder to stop once it begins. That’s why it’s so important to learn to recognize the early signs. The sooner you know that it’s happening, the better you’re able to take action and seek support to prevent your symptoms from worsening.

How to break the cycle of depression

The good news is that the depression cycle can be stopped with the right approach.

If you’re feeling trapped in the cycle of depression, consider these tips: 

• Challenge and reframe unhelpful thoughts. We all have negative thoughts sometimes. When one comes up, try to pause and reflect on it without judgment. You even say to yourself, “That’s a negative thought, and it doesn’t define me.” Then, consider whether the thought is really true. Reframing negative thoughts in this way can make it easier to release them.

• Learn to identify your personal triggers. What stirs up depressive symptoms in one person might not impact others in the same way. So consider the places, experiences, people, sensations, memories, and more that trigger depression for you. Then, think about what tends to help when you’re triggered. Taking steps earlier can prevent the depression cycle from spiraling out of control. 

• Take one small step. You don’t always need to take major action to interrupt the depression cycle. Sometimes, small things can make a big difference. For example, changing your environment by going outside, introducing a new sensation (like splashing cool water on your face), or calling a friend or loved one can help you feel less overwhelmed. Just knowing you’re doing something good for yourself can create positive change.

• Care for your physical well-being. Your physical health can impact your mental health, and vice versa. Taking good care of your body can help prevent the depression cycle from taking hold and slow it down when it occurs. This can include fueling your body with a balanced diet, improving your sleep hygiene so that you get adequate rest, and making time for movement you enjoy. 

• Talk to a professional. Self-care can help, but depression requires professional support. Therapy can provide a safe space to process your experiences, give voice to difficult emotions, and explore how the depression cycle has impacted your life. Some people also benefit from medication. You can talk to your psychiatric care provider about whether this might be the right choice for you.

Clinician’s take

One helpful way to interrupt the depression cycle is to name thoughts as they appear. For example, say to yourself, ‘I’m having the thought that I’m failing.’ That small step can create a little distance from the thought and make it easier to redirect your attention before the emotion builds.

Ashley Ayala, LMFT

Clinical reviewer