Depression does not always arrive as a single, neatly defined episode. For many people, it comes in cycles — days or weeks of feeling relatively “normal” followed by sudden plunges into sadness, despair, or irritability. These bouts can appear without an obvious trigger, making them all the more disorienting.
Regular depressive episodes often involve more than simply “feeling low.” They can include:
Persistent sadness or emptiness that does not lift with distraction.
Anger and irritability, sometimes directed inward, sometimes outward at loved ones.
Exhaustion — everything feels heavy, ordinary tasks seem impossible.
Insomnia (lying awake at night with racing thoughts) or the opposite, oversleeping for hours and still waking up tired.
Paranoia or heightened sensitivity, feeling as if others are against you or thinking badly of you.
Intrusive thoughts of self-harm or suicide, even when you do not actually want to die.
When these episodes repeat and include big changes in sleep, energy, and mood, especially if there are periods of feeling unusually “high” or energised between the lows, health professionals sometimes explore whether it might be part of a bipolar spectrum (what people colloquially call “manic” and “depressive” swings). Only a qualified clinician can make that distinction, but noticing the pattern is an important first step.
Why It Feels So Unpredictable
Depression can be triggered by stress, trauma, or life changes, but it also arises from underlying biological and neurological factors. Hormones, sleep disruption, chronic illness, and even the seasons can all play a role. This is why it can seem to “hit out of nowhere.” It is not a character flaw or weakness.
Coping in the Moment
Name the episode. Simply acknowledging “I’m in a low phase” can reduce shame.
Reduce self-criticism. Your brain is unwell, not you as a person.
Basic care. Eat something, drink water, take a shower, go outside for five minutes. These seem trivial but anchor the body.
Limit big decisions until your mood stabilises.
Write it down. Keeping a journal of mood, sleep, and triggers can help you and a professional see patterns.
When to Seek Immediate Help
Thoughts of suicide, self-harm, or feeling that you are a danger to yourself are always a signal to reach out straight away. In the UK you can call Samaritans (116 123, 24/7, free). If you are elsewhere, you can find your local crisis line at https://www.iasp.info/resources/Crisis_Centres/. If you ever feel you might act on these thoughts, call 999 or go to your nearest A&E.
Longer-Term Support
Speak to your GP. They can screen for depression or bipolar disorder and refer you for therapy or psychiatry.
Counselling or CBT can help manage thoughts and behaviours during episodes.
Medication may stabilise mood or reduce severity.
Peer support groups provide connection and understanding from people who have been there.
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You are not alone, and these experiences do not mean you are “broken.” They are signs of an illness that is common and treatable. Noticing the pattern, the sadness, the paranoia, the changes in sleep, is already a step towards managing it.
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