Over 280 million people struggle with depression worldwide. It is one of the most common mental health challenges. In order for a diagnosis to be given, a depressive episode must last at least 2 weeks, but they can last much longer than that. Persistent Depressive Disorder is a type of long-term depression that lasts for 2 years or longer.
When you’re in the midst of a depressive episode, one question you’ve likely had is “Will this ever go away?” or “Will my depression go away on its own?”
Depression is best treated with a combination of therapy and medication. Combined with a strong support system, these treatments can effectively reduce symptoms of depression. On its own, depression will fester for much longer.
Will Depression Ever Go Away On Its Own?
Depression will last, on average, 10 months if there are no other symptoms or disorders present. (For example, comorbid depression and anxiety symptoms might last longer.) However, at least 50% of people who have had one depressive episode will have another one.
Treatment can decrease the length of a depressive episode and your risk of relapsing into a second or third episode.
So, will depression go away on its own? It’s likely, yes, but it will take much, much longer than if treatment were pursued, and there is always a substantial risk of triggering a second depressive episode.
Factors that Influence Depression Length
How do you know if a depressive episode will last 2 weeks or 2 years? There’s no foolproof way to tell, but there are some factors that will influence how long depression lasts. These include:
1. Severity of Symptoms: More severe depression will often lead to longer-lasting episodes.
2. Underlying Biological Factors: Genetics plays a big role in the onset of depression and may influence how long depression lasts. If there is an underlying physical health issue, like thyroid problems, then the depression is unlikely to end unless those issues are addressed.
3. Access to Treatment: People who access treatment earlier on in their episode are more likely to recover quicker.
5. Co-occurring Mental Health Conditions: People with a co-occurring condition are likely to have longer lasting depression symptoms because of the complicated nature of their illnesses.
6. Support System: Research shows that people with a strong support system are less likely to have depression and are more likely to recover quicker. Conversely, those who don’t have a strong or supportive social network are likely to have more prolonged symptoms.
7. Life Circumstances and Stressors: If a stressful life event is partly responsible for the onset of depression, it can be difficult (but not impossible!) to recover from depression while that event is still present. For example, job loss, trauma, and financial stress are all possible triggers for depression that can exacerbate symptoms unless addressed.
8. Lifestyle and Habits: Sleep, diet, exercise, substance use, and self-care habits are all important in recovery. Healthy routines can speed up recovery, and unhealthy routines can make recovery longer.
9. Type of Depression: There’s more than one type of depression, and each one has a different average and baseline time.
- Major depressive disorder: lasts weeks to months.
- Persistent depressive disorder (dysthymia): lasts for 2 years or more.
- Seasonal affective disorder (SAD): Usually lasts for the duration of the season you are affected in, usually winter.
- Post-partum depression: Can last anywhere from 3 months to 3 years after giving birth.
Other individual factors can be at play. If you are struggling, reach out. Treatment has been proven to shorten the time of a depressive episode.
How to Get Out of Depression Without Medication
Antidepressants aren’t for everyone. Some people can’t take them because they interfere with other medications or conditions they have. Others choose not to for personal reasons.
Whatever your reasons, there is a way to get out of depression without using medication. Although medication can be helpful (and might be necessary) for severe forms of depression, mild and moderate depression can be fully treated without it.
Here are some tips and coping skills you can use to get out of depression without medication:
1. Practice Cognitive Restructuring: Challenge negative thoughts and replace them with more balanced, realistic ones. For example, try keeping a “thought log” to track unhelpful thinking patterns and reframe them.
2. Journaling: Write about your thoughts, emotions, or daily experiences. Focus on gratitude, small wins, or emotional release. You could even combine a journal with a thought log.
3. Engage in Physical Activity: Aim for at least 10–20 minutes of movement daily (e.g., walking, stretching, yoga). Exercise boosts mood-regulating chemicals like serotonin and endorphins.
4. Get Natural Light: Spend time outside in the sun, especially in the morning. If you live in a place that doesn’t get much sun, or you can’t get outside often enough, consider a light therapy box. These are especially effective for dealing with seasonal affective disorder.
5. Improve Sleep Hygiene: Stick to a consistent sleep schedule. Avoid screens and caffeine before bed and create a calm, dark, and cool sleep environment.
6. Nourish Your Body: Eat regular, balanced meals with protein, complex carbs, and healthy fats. Don’t forget to stay hydrated and limit alcohol, sugar, and processed foods.
7. Practice Mindfulness or Meditation: Focus on the present moment rather than ruminating on the past or future. Use breathing exercises, guided meditations, or grounding techniques to help.
8. Set Small Daily Goals: Break tasks into manageable steps, and celebrate progress, even if it’s something small like getting out of bed or taking a shower.
9. Stay Connected: Reach out to friends, family, or support groups—even if you don’t feel like it. Schedule regular social check-ins, even virtual check-ins can be helpful.
10. Engage in Meaningful Activities: Do things that give you purpose or pleasure, like hobbies, volunteering, or learning something new. If you’re stuck, create a “joy list” and try one item a day, even if motivation is low.
11. Limit Overstimulation: Take breaks from social media, news, or overwhelming environments. Create a quiet, restorative space in your day.
13. Seek Therapy or Counseling: Non-medication-based therapies like CBT, ACT, or DBT can be very effective. Many therapists offer sliding scale rates or virtual options.
If you’re ready to start therapy, contact Lifebulb’s support team. We have an online depression therapist near you. Remember, depression episodes last shorter with treatment. Don’t wait to get help.
Curious if you have depression? Take our free, online depression screening assessment.
