Jun 23, 2025
On average, depression episodes last around 4-6 months. A Major Depressive episode must last at least 2 weeks to be considered clinical depression. This is a long time to feel burdened by the many symptoms of depression. Although a lot of depression needs longer-term treatment in the form of therapy and sometimes medication (usually antidepressants). There are some ways in which you can reduce depression symptoms and find some relief fast.
This article will go over 7 ways to snap out of depression. Keep in mind that depression is a real and difficult mental health concern that exists on a spectrum. Some people will experience mild depression and will be able to “snap out” of it quicker. Other people with chronic, severe, or treatment-resistant depression will have a harder time surfacing from their symptoms.
Do what you can to feel 1% better today. Keep doing that and eventually—with the help of effective treatments—you can find your way out of depression.
What triggers depression?
On average, people who struggle with clinical depression will have four to five episodes in their life. Each episode lasts at least 2 weeks and must be at least 6 months apart to be considered separate episodes.
For people with MDD (Major Depressive Disorder), this pattern of recovery and relapse is exhausting and frustrating. One way to prevent or at least lessen the chances of relapsing into another depressive episode is to know your triggers.
A trigger is anything that might cause or help cause depression. For example, the loss of a loved one is a super common trigger for depression. Other triggers may be more personal to you, like the anniversary of a difficult memory or a certain stressor.
Some common triggers of depression include:
- A major life transition like a move or new job
- Changes to your family structure
- The loss of a loved one or pet
- The anniversary of a difficult memory
- Experiencing new trauma
- Being reminded of past trauma
- Toxic or manipulative relationships
- Financial stress
- Winter weather, especially when it's very overcast (called seasonal depression)
- Changes in neurochemicals, which could be brought on by lifestyle changes
- Divorce
- Illness
- Many more!
This is far from a complete list. Also, sometimes nothing in specific triggers depression and it can feel like it comes from nowhere. This can be a frustrating experience. If this happens to you, try to track the signs of depression worsening. For example, if you always start skipping meals or sleeping in late when your depression gets bad again, knowing and recognizing that will help you take action before depression gets worse.
What reduces depression symptoms?
Once you recognize that a depressive episode is beginning, you can take steps to reduce depression symptoms. It’s easier to slow or stop the descent into a depressive episode than it is to crawl out of one. (Although neither are impossible!)
To reduce depression symptoms, implement these lifestyle changes:
- Talk to your psychiatrist or therapist (or find a new one)
- Alert your support system
- Schedule time to hang out with friends and family. (Try to do this weekly or biweekly.)
- Start a routine of getting outside and exercising daily. (It can be helpful to sign up for a weekly exercise class to hold yourself accountable.)
- Meal prep and stock up your fridge. In the midst of depression, you won’t want to do a ton of cooking, so make it easy on yourself by prepping some easy food now.
- Practice healthy sleep routines.
It’s easier to build a routine when you’re not depressed, so try implementing these changes before your depression symptoms get too bad. If you feel it’s too late- that’s okay! You can still make these changes.
Will eating healthy and seeing the sun cure your depression? Probably not. But routine and a healthy lifestyle are protective factors against depression and a part of many treatment plans. Defeating depression is often less about one thing and more about a collection of many, small steps. Can you take just one of those small steps today?
How do I pull myself out of depression quickly?
Let’s say it’s a random Tuesday and your depression is so bad you can’t get out of bed, but you have a big project at work or a date with your significant other that you don’t want to miss. What can you do to pull yourself out of depression quickly?
Here are some strategies to quickly snap yourself out of depression:
- Cold shower or ice pack on the chest: Cold stimulates the vagus nerve, which is a long nerve that runs from your brain to your gut and is important in regulating mood. By stimulating it you can experience improved mood, focus, and energy.
- Listen to some upbeat music: Blast your favorite tunes and sing along, even if you don’t feel like it yet. Is this a long-term solution to depression? Probably not, but it can certainly help you snap out of depression at the moment.
- Talk to a friend: Use the buddy system to hold yourself accountable as you get ready for work and head in for the day or get ready for a date, eat dinner, do your laundry, or whatever else you are struggling with. It’s common for people with mental illness to use this buddy system, as having another person there can give you the motivation you need to get started.
- Compromise with yourself: 50% is better than 0%. You don’t have to wake up at 6 am and go for a run before eating a healthy smoothie. Maybe all you can do today is put on a favorite YouTube video while you drag yourself out of bed and brush your teeth. Instead of trying to do everything all the time, ask yourself how much you can give today. Listen to your body and do what you can. It’s okay to accept help, accommodations, and to take it easy.
- Practice gratitude: This one can be hit or miss with people with depression, but the science does show that gratitude can improve mood, mental health, and energy. Look around your space. What’s one small thing that you’re grateful for? It could be something as simple as a soft blanket or a good cup of coffee, or something as big as a close friend or a stable job.
- Do the 3-2-1 count down: If you’re stuck in bed or on the couch and can’t find the motivation to get up, try this super simple trick. Take a deep breath. Count down from 3. When you reach 1, your only goal is to get standing. From there, start moving towards your goal.
- Try Color Scanning: If your depression symptoms feel like they’re swallowing you and you can’t see beyond the pain, try this simple grounding technique. (You can do it sitting down!) Scan your surroundings from left to right. On your first pass, note every instance of the color red. Do it again, this time looking for the color orange. Continue through the rainbow: red, orange, yellow, green, blue, and purple. This is a grounding technique that will help your emotions feel more bearable and give you some breathing room.
What’s one thing you can do to make yourself feel 1% better today?
We understand that sometimes, life has to get done and you can’t wait for your depression symptoms to go away before doing things. Work, kids, and hygiene don’t wait for depression. This can cause immense difficulty for people with major depressive disorder, and if you are fighting MDD—Good job. You’re doing great, and we’re proud of you.
Take some of these healthy coping mechanisms to achieve quick relief from depression symptoms. This can give you some breathing room to accomplish your tasks and hopefully feel a little better. Remember, we’re not going for full recovery today, just 1% better.
Full recovery from depression often involves therapy and sometimes medication. If you are interested in learning more about treatment for depression, contact our support team or browse our list of depression therapists near you.
