Will depression come back?

Yes, it’s possible that your depression will come back. This may not be what you want to hear, but it is a possibility. And thinking back to what it took to rebuild your life and move forward after a previous depressive episode can make the idea of your depression returning scary.

It’s important to know that it’s very normal and human to be depressed. It’s something that we experience, but it doesn’t define us. And this time around, you know what to do—what helps and what doesn’t. If your depression comes back, then you can get through it.

What makes depression come back?

There are a number of factors that play a role in your depression coming back. It isn’t easy to point to just one, but there are things that are more likely to lead to experiencing depression.

Here are a few things to consider:

• If your first episode was really bad, having a second episode can be a sign of chronic depression. The more severe the depression is, the harder it is for your brain to recover. Severe depression isn’t just feeling really sad for a while. It looks like feeling so sad, low, or numb that you can’t get out of bed, your sleep is totally off, you miss school or work, and depression has gotten in the way of relationships. Depression is treatable, so if this sounds like what you are going through, you can learn more about depression and find support to help you feel better.
•  If depression runs in your family, it means biology may play a larger role in your depression. If clinical depression runs in your family, it is an indicator that your depression isn’t just about something that is going on in your life, and that medical interventions may provide relief. It’s helpful to know what treatments did or didn’t work for family members. If you respond well to treatment and things got better the first time you got depression, it’s a good sign that your brain can continue to respond positively to treatments. The only thing that matters is finding out what works for you and keep doing it.
• If there are major life changes or stressful situations happening in your life. Depression is hard to fight if you’re constantly battling things that increase stress, make you feel alone, attacked, or if you don’t have support or security. It is common for people to feel depression during major life changes like changing schools, moving to a new place, or losing a close person in their life. If you have a sense that some life change might be why you’re depressed, focusing on understanding that impact is a good first step.

This list provides examples of reasons that depression could come back, and most of them are out of our control. Taking time to reflect on your symptoms, family history, and life can help you better understand your experiences.

What should I do if my depression comes back?

If your depression comes back, there are things that you can do to feel better and cope with your symptoms. You’ve done it before, and you can do it again. You have the power to get through this.

Here are some things you can do if your depression comes back:

• Reflect on what helped in the past.  You are in a better position to manage your depression because of your lived experience. For example, if going outside to get sunshine helped with your depressive symptoms before, then it could help again. Use the coping skills that helped you in the past. This is a good place to start, and you might even discover some new coping skills, too.
• Create manageable goals. For many of us, depression slows us down. The energy we once had is gone, and we might find ourselves more easily overwhelmed. This is why, when we’re depressed, it’s important to set manageable goals for ourselves. For example, we may not be able to run a 10K, but we can take a walk down the street. Or, if just getting out of bed is where you are at, celebrate when you do. We have to meet ourselves where we are in this moment. This can not only help us function despite our depression, but it also helps with any negative thoughts and feelings we have, too.
• Lean on your support system. Remember that you are not alone. Depression makes life difficult, and this is where your support system comes in. They can help you manage your daily life and remind you that you are more than what you are going through. If you don’t have a support system, then this is a good time to build one. Your support system can include friends, family, peer support specialists, doctors, mental health professionals, and more.
• Make a plan.  If there’s a chance that your depression will come back, then it’s a good idea to make a plan for if it does. Your plan can include safe people to talk to and safe spaces to go. It can also include your coping skills, actions to keep you safe, lists of support groups, and phone numbers for hotlines, warmlines, or mental health facilities. You don’t have to wait until you’re depressed to prepare.

Most people who have experienced one episode of depression in their lives will experience another. [1] That’s okay and totally normal. What’s important is understanding what you can do if depression does come back and knowing you have the power to overcome your symptoms. You are more than your depression.

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