If you’re dealing with depression, you’ve probably found yourself wondering: How long is this going to last? When will I start feeling better? Will it ever come back?
The truth? There’s no one-size-fits-all answer. Everyone’s experience is different. Some people bounce back relatively quickly, while for others, it takes longer. But here’s the good news: you can take steps that may help speed up your recovery and lessen the chances of it returning.
What Causes Depression?
There’s no single cause of depression. It can be triggered by a variety of factors—some internal, some external, and sometimes, a mix of both. Here are some of the most common causes:
- Brain chemistry changes
- Sometimes, depression stems from chemical imbalances in the brain, affecting mood and emotions.
- Major life events
- Losing someone close to you, losing your job, moving to a new place, and even having a fight with someone you loved can all be causes of depression.
- Medical conditions
- Chronic illness, pain, or conditions like cancer and autoimmune diseases can be overwhelming and can cause depression.
- Genetics
- If depression runs in your family, you may be at a higher risk of also experiencing depression.
- Pregnancy and postpartum depression
- Hormonal shifts before and after childbirth can trigger depression in some women and being open with your doctor throughout your pregnancy and after will help to catch it early.
- Substance use
- Drug and alcohol use can worsen or even cause depression.
- Work-life stress
- Burnout, overwhelming responsibilities, or toxic work environments can contribute to feeling emotionally drained and depressed.
Depression can come from a combination of things, which is why seeking support sooner rather than later is so important. The sooner you recognize the signs and start taking action, the better your chances of recovery.
How Long Does Depression Last?
The million-dollar question, right? The reality is that depression doesn’t follow a strict timeline. It varies from person to person, and different factors influence how long it sticks around.
- Mild depression
- Some people start feeling better in a few weeks or months, especially if they take proactive steps like therapy, lifestyle changes, and self-care.
- Moderate to severe depression
- This can last months or even years, especially without treatment. The longer depression goes untreated, the harder it can be to recover.
- Recurrent depression
- If you’ve experienced depression before, there’s a higher chance you might deal with it again in the future. But don’t let that discourage you—understanding your triggers and having a plan in place can make a huge difference in managing it.
The Role of Therapy and Coping Strategies
One of the biggest keys to overcoming depression is rewiring your thought patterns. Depression often tricks your brain into seeing things in a negative light, making it hard to break out of the cycle.
Cognitive Behavioral Therapy (CBT), mindfulness, and breathing exercises can help you catch negative thought patterns and retrain your brain. Over time, with consistent effort, you can teach yourself to think differently, reducing the hold depression has on you.
How Do You Treat Depression?
There’s no magic cure, but treatment can make a massive difference. Here are the main factors that impact recovery:
1. Pinpointing Severity
Mild cases of depression can sometimes resolve on their own or with lifestyle changes, while more severe cases often require professional help. The key is recognizing the severity and taking the right steps to address it early on.
2. Support System
Having a strong support system—whether it’s family, friends, or a therapist—can be a game-changer. People who feel supported and have someone to talk to often recover more quickly. On the flip side, isolation can make depression worse and prolong recovery.
3. Mindset & Proactiveness
Being open to change and actively working towards recovery can speed things up. Therapy, lifestyle adjustments, and sometimes medication can all play a role. The people who make progress the fastest tend to be those who take action, even when it feels hard.
4. Treatment Plan
Treatments like CBT are what Therapists at Evolve Counseling Fort Collins use to treat depression. CBT is used to train your brain to think more positively. Reminding yourself that these thoughts are not all realistic and that you can change your feelings by changing your thoughts. Your therapist will help you by giving you a plan and process.
How to Help Yourself When You Have Depression
Not everyone has access to therapy right away, and while professional help is crucial, there are things you can do on your own to start feeling better:
- Talk it out. Open up to someone you trust—a friend, a family member, or a therapist. Sometimes, just saying things out loud can lift a bit of the weight.
- Do small things that bring you joy. Even if you don’t feel like it, try to do something you used to enjoy, even for a few minutes. Start small—listen to a song you love, watch a funny video, or make a cup of your favorite tea.
- Get moving. Physical activity, even just a short walk outside, can boost your mood. Nature and fresh air can be surprisingly powerful mood lifters.
- Try breathing exercises. Meditation or Box breathing (inhaling for 4 seconds, holding for 4, exhaling for 4, holding for 4) can help calm your nervous system when you’re feeling overwhelmed.
- Keep a journal. Write down how you feel, what helped, and what didn’t. It can help you track patterns and recognize triggers over time.
Staying on Track After Overcoming Depression
Once you start feeling better, the work isn’t necessarily over. Think of it like exercise—if you stop working out, you lose progress. The same goes for mental health. Here’s how to keep moving forward:
- Continue setting small, achievable goals. Keeping momentum is key, even if it’s just a tiny daily habit like drinking enough water or getting outside for 5 minutes.
- Stay active in your own life. Keep socializing, moving your body, and doing things that make you feel engaged.
- Journal your progress. When you notice yourself feeling off, look back at what worked for you before.
- Don’t ignore warning signs. If you feel yourself slipping back into depression, don’t wait—reach out for help sooner rather than later.
When Should You Seek Help for Depression?
If any of these symptoms are lasting and making daily life hard, it might be time to reach out to a professional:
- Feeling sad, empty, or anxious most days
- Losing interest in things or hobbies you used to enjoy
- Changes in appetite and weight
- Trouble falling asleep or staying asleep, or sleeping too much
- Feeling restless or slowed down
- Constant fatigue or lack of energy
- Feeling worthless or overly guilty
- Trouble concentrating or making decisions
- Not eating or overeating
- Thoughts of death, suicide, or self-harm
If any of these sound familiar, you don’t have to go through it alone. Help is out there.
Where to Find Help
At Evolve Counseling Services, we specialize in helping college students and adults navigate depression and anxiety.
Located in Fort Collins, Colorado, our experienced therapists, Lindsey Phillips, LPC, and Ben Smith, LPC, provide personalized, evidence-based therapy to help you feel like yourself again. Specializing in CBT, we offer in-person sessions for local clients and online therapy for those across Colorado.
If you’re ready to take that first step, reach out. You don’t have to face this alone—we’re here to help.