What to Do When You Feel Depression Coming On

Written By Courtney Thurston
Person sitting at a computer in a public space, reflecting on depression and exploring online therapy options in Jackson, MI.

Sometimes depression symptoms sneak up on us. One day your thoughts feel heavier, it’s harder to get out of bed when the alarm goes off, and you notice yourself leaving the house less and less. If you’re living with depression—or even seasonal depression—you are not alone.

For some people, depression is always in the background. For others, there are clear warning signs that symptoms are increasing. Learning to recognize when depression is starting to creep in can make it easier to respond with support and coping tools before it takes over.

In this post, we’ll explore how to spot early signs that depression may be getting worse, what you can do when this happens, and options for support.

Recognize the Early Signs

Sometimes the most helpful first step is simply observing yourself and reflecting on what could be early signs that depression is coming on. When you catch these signals early, you can respond with support before things get heavier.

Here are some common signs that depression symptoms may be increasing:

  • Feeling more tired than usual, struggling with sleep, or having a hard time getting out of bed

  • Difficulty focusing on conversations, work, or school tasks

  • Withdrawing from friends or family—whether that means ignoring texts, skipping phone calls, or avoiding meetups

  • Feeling more hopeless than usual, with thoughts like “What’s the point?”

  • Changes in appetite (eating less than usual or overeating for comfort)

  • Decrease in activity level or motivation

  • Changes in hygiene or daily routines, like not wanting to shower or keep up with basic tasks

It’s important to pay attention to your personal warning signs that depression symptoms are starting to creep in. Some of these signs can overlap with other mental health conditions, which is why reflecting on what’s typical for you matters most.

Care for Yourself, Even in Small Ways

If you’re noticing that depression symptoms are starting to come on, it can be helpful to identify ways to begin caring for yourself. This can feel challenging, since when we’re depressed it’s often hard to get started—and our minds can make excuses or talk us out of doing things.

Remember: something is always better than nothing. Taking even a small action can help you feel more grounded and in control, and it’s a meaningful first step toward improving your mental health.

Here are some practical ideas to help you get started with self-care during the early stages of depression.

Journaling

Journaling can be a powerful way to reflect on your depression symptoms and other factors that might be affecting your mood.

Person writing in a notebook as part of journaling for depression therapy in Jackson, Michigan

Here are some journal-based ideas to get started:

  • Brain Dump Journaling: Set a timer for 5 minutes and write whatever comes to mind—no rules other than keeping the pen moving.

  • Use an Emotion Wheel: (I like this Emotion Wheel by Lindsay Braman because it maps emotions to common body sensations.) Use it to identify the emotions you experienced that day and note the thoughts or situations connected to those feelings.

  • Gratitude Journaling: Write down 2–3 things you’re grateful for and 1–2 things you’re looking forward to, no matter how small. It could be as simple as noticing the pink sky at sunrise or sunset.

Journaling can help you stay grounded and process your thoughts and emotions. It doesn’t have to be a long essay—it can be bullet points, doodles, or whatever format works for you. Don’t overthink it; the goal is reflection, not perfection.

Physical Self-Care

Taking care of our physical health can sometimes feel the most difficult when depression symptoms start to appear. However, even small acts of physical self-care can help improve mood and overall well-being.

KC Davis has a great short-read book, How to Keep House While Drowning, which normalizes doing small, manageable tasks when experiencing an increase in depression symptoms.

Below are some ideas to consider when developing a plan for physical self-care:

  • Take a short 10-minute walk to boost energy and mood.

  • Establish a consistent sleep routine—go to bed and wake up at roughly the same time each day.

  • Create a regular eating routine to ensure you’re nourishing yourself throughout the day.

  • Use tools or products to simplify hygiene routines when motivation is low, such as disposable toothbrushes, face wipes, or other easy-to-use items.

Some of the strategies above can feel really difficult when you’re depressed, but developing habits that support physical self-care can improve depression symptoms and provide a sense of accomplishment—no matter how small or large the step.

Person using a smartphone for online counseling to support depression in Jackson, MI.

Reach Out for Connection

Sometimes a common side effect of depression is withdrawing from friends and family. You may notice yourself texting back less, avoiding phone calls, or staying home more often due to depression symptoms. However, reaching out and making even small social plans can actually boost your mood. Connecting with others, especially those who care about you, can help you feel more supported. It may be helpful to reflect on your current social connections, notice if they’ve changed, and schedule low-pressure social activities to stay engaged.

Create a Gentle Plan

When depression symptoms start to come on, it can be helpful to create a small plan focused on boosting your mood through emotional, physical, and social self-care. You might make a simple to-do list—but remember to start small and break tasks into manageable steps. Sometimes even reflecting on areas you’ve been neglecting can give you insight into what your self-care plan should focus on the most.

When to Seek Professional Help

Person at a laptop with a cup of coffee participating in telehealth counseling for depression therapy in Jackson, Michigan

Sometimes depression symptoms keep creeping in despite your best self-care efforts. It’s important to know when to reach out for professional help. Below are some signs it may be time to contact a mental health professional:

  • Symptoms last more than two weeks. Try the PHQ-9 screening questionnaire to track how often you’ve experienced depression symptoms over the past two weeks—it’s a commonly used tool in healthcare.

  • Work, school, or relationships are being affected. If depression is interfering with daily functioning, that’s a strong sign to get support.

  • You feel hopeless or have thoughts of suicide. This is urgent—reach out for immediate help.

Find Relief from Depression with Online Therapy in Michigan

Create Wellness Counseling offers online therapy across Michigan for depression support. Therapy can be a helpful way to collaborate on a personalized plan to manage your depression. Treatment may include evidence-based approaches such as behavioral activation, CBT (Cognitive Behavioral Therapy), or DBT (Dialectical Behavior Therapy) to help you build coping skills and improve your mood. Fill out our contact form if you are interested in starting therapy at Create Wellness Counseling.

Crisis Resources

Person holding a phone accessing depression resources and virtual therapy in Jackson, Michigan

If you’re experiencing thoughts of self-harm or suicide, outpatient therapy may not be the right level of care on its own. In those moments, please use crisis resources to determine the safest next steps and to get immediate support. Below are a few resources I commonly share with clients:

If you are in immediate danger or cannot keep yourself safe, call 911 or go to your nearest emergency room right away.

Remember: Small Steps Count in Managing Depression

It’s easy to fall into an all-or-nothing mindset, but when coping with depression, remember that something is always better than nothing. Even the smallest act of self-care—whether it’s a short walk, a text to a friend, or simply brushing your teeth—can make a difference. Be gentle with yourself, celebrate the progress you make, and know that healing doesn’t have to happen all at once.

Resources

Courtney Thurston
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