Fear of relapsing into depression: 6 tips to manage and overcome it

Depressive disorder is one of the most frequent, being considered one of the most disabling and emotionally painful. Likewise, its relapse rate is high, thus generating fear of being able to relapse.

There are factors that cannot be changed and are linked to a higher risk of presenting the pathology again. But there are other variables that are modifiable and that the subject may take into account to reduce the probability of relapsing into this psychopathology.

In this article we will talk about the fear of relapsing into depression and we will see several tips to reduce the risk of relapse and to manage that fear.

• Related article: "Major depression: symptoms, causes and treatment"

Characteristics of the fear of relapsing into depression

Depression is the most prevalent affectation within mood disorders, assuming a percentage close to 90% of those affected with this class of psychopathologies. The World Health Organization considers it the most common mental disorder affecting 300 million people worldwide. It is also one of the most disabling disorders and the one that generates the most costs and suffering.

This affectation of mood is especially present in women, occurring in them from 1.5 to 3 times more than in men. It is also observed more in the urban environment than in the rural one.

The age range most likely to develop this alteration is from 18 to 29 years, although no individual is exempt.; Childhood cases have also been observed, and there is a high rate of elderly individuals showing it. For this reason the average age of appearance is 35 years.

Once a person has experienced the symptoms of depression, it is easy for them to fear relapse into this psychopathology, even after turning the page. Therefore, the fear of relapsing into depression can become a psychological problem in itself, and even a reason to attend psychological therapy even if you no longer suffer from a depressive disorder. And in all this, it has a lot to do with the fact that the chances of relapse are not low.

Although suffering a certain fear of relapse is natural, if certain circumstances occur it can paralyze us and cause what is known in psychology as a self-fulfilling prophecy. Therefore, as we will see later, the ideal is not to be carried away by fear and use that emotion as a motivating force to maintain habits that promote good mental health in us. If we don't, it is possible that the fear of relapsing into depression will lead us into a vicious circle of pessimism and increase the chances that we will suffer from a mental disorder.

• You may be interested: "The 6 Types of Mood Disorders"

Are there reasons to worry?

The course of depression is highly variable and will depend on different factors such as comorbidity with other disorders, treatment follow-up, among others. Although the majority of subjects recover before 2 years, some approximately 15% tend to become chronic, thus prolonging the alteration for more than 2 years.

Let's see what periods are linked to the different courses of this disorder. Bearing in mind that to diagnose depression, the fifth edition of the Diagnostic Manual of the American Psychiatric Association considers that criteria must be met for at least two weeks, it is assessed that the subject is in partial remission of the depressive episode if no meet criteria but less than 2 months have passed, and in full remission if no symptoms for at least 2 months or more weather.

On the other hand, An individual is considered to have recovered when he or she remains in remission (i.e. shows no symptoms) for more than 6 months in a row and has managed to return to its normal, previous functioning. Now, the two negative events that can happen, meaning that the subject shows symptoms again, are relapse and recurrence.

The main difference is that, in the case of relapse, symptoms recur during the remission period; that is, before the 6 months are up, the same episode is then considered. On the other hand, in recurrence the symptoms show up again after the subject has recovered; therefore, it implies the appearance of a new depressive episode.

The duration of the episodes is also variable; It is estimated that if no type of intervention is performed, the average time of the first episode can last from 6 to 9 months. Depression is linked to high recurrence, with relapses being quite common. For example, it is estimated that 30% of subjects show symptoms again during the first year after recoveryespecially during the first few months. In general terms, between 50% and 85% present recurrence.

Thus, it is estimated that having a first episode represents a 60% risk of having a second, having 2 episodes account for 70% of having another episode and presenting 3 episodes has a 90% risk of developing a quarter. The average number of episodes that an individual can show is 4 to 5 throughout his life.

Have been observed a series of factors that are related to the increased probability of recurrence or relapse. These are: having a history of previous chronicity, that is, having had an episode lasting more than 2 years; show greater severity of the first episode; have a poor response to acute treatment, show no improvement or are slow to show improvement; earlier onset of the disorder; being older now; a short time (at most months) has elapsed since the last episode; exist chronic psychosocial stressors that affect the subject; and show untreated cognitive distortions.

• Related article: "The 8 types of emotions (classification and description)"

How to reduce discomfort and the risk of relapse?

Now that we know the characteristic course of depressive disorder, we know that the frequency of relapse is high and that we should not feel bad for being afraid, since it is something normal. But it is important to keep in mind that each case is different and that there are strategies or techniques that we can carry out to increase the recovery period and reduce relapses.

Similarly, in the case of relapse, this fact does not mean a failure, all is not lost. It is possible to intervene again and recover again.

Below we will see some tips that may be useful to you, try and choose the ones that best suit you to manage the fear of recurrences in depression by developing routines for maintaining good health mental. If you do not see improvement or notice that the situation is beyond you, the most recommended option is to go to a professional.

1. Do sport

Exercising is one of the main tips given to improve both physical and mental health.. The practice of sport is linked to an increase in endorphins, which are a type of neurotransmitter that They act mainly by reducing the sensation of pain and therefore increasing the well-being of the patient. subject.

Likewise, sport also motivates you and makes you move, to avoid staying in bed or doing nothing, which are behaviors that facilitate relapse. On the other hand, sport also keeps our minds occupied for a period of time, helping us to get distracted and disconnect.

• You may be interested: "The 10 psychological benefits of practicing physical exercise"

2. Maintain social relationships

People are social beings and as such we need to relate them. Isolation is a behavior that tends to be linked to depression. In this way, we will avoid losing contact with our friends or family. Meeting other people will help you disconnect, get out of the house, make plans, you will have the opportunity to express yourself and let off steam, but without spending all the time talking about it, since doing it in excess is not good either and we will not be able to distract us Ultimately, it helps us feel supported.

• Related article: "Unwanted loneliness: what it is and how we can combat it"

3. do activities you like

As we have already seen, depression tends to generate in the subject greater reluctance to do things. Characteristic symptoms are anhedonia (loss of sensation of pleasure) or abulia (decreased motivation). Therefore, it will be important for you to stay active to avoid relapse into these states, plan activities that you like, help you to distract yourself and have fun.

It is recommended to plan them in advance, that they be activities that are carried out at a specific time and to be able to be that they need reservation; this way you will be less likely to back down. In the same way, if we meet with a person to do the activity, we commit ourselves, it is also less likely that we will not attend.

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4. Establish healthy routines

Another risk factor or variable that is related to a greater propensity to relapse is leading a disorganized and unhealthy: not meeting basic needs or doing so in an unhealthy way suitable. To be well mentally it is essential that we are also well physically, we have a variety that provides us with all the necessary nutrients and that we rest and sleep at least 7 hours in a row.

To make it easier for you to organize yourself, it is recommended that you plan a routine and write it down, so that it is easier to follow and comply with it.

• Related article: "How to generate new healthy habits?"

5. live the present

The past is something that happened, and as such we cannot erase it and it is not good to deny it either. We will simply accept it, but trying not to remain anchored in the events we have already experienced. We will try to live in the present and focus on being well now. Your "I" of the present is the one who must control and direct your life, do not let memories of the past prevent you from doing so. In this sense, the Mindfulness, which is based on placing awareness in the here and now, has been shown to be effective in preventing relapses in depression.

6. Don't blame yourself for not always being 100%

It is normal to have better days than others and feel bad at times. So do not blame yourself for having bad days, the important thing is that you are aware of it and act to improve, you cannot get carried away by this bad feeling. In the face of negative or stressful events, it is natural not to feel good, allow yourself to be that way so that later you can gain strength and go back up again.