What to Do Between Therapy Sessions When Depression Hits
Depression doesn't just show up during therapy hours—it often hits hardest in the quiet, in-between moments. The times when you're not in session, when you're alone with your thoughts, when getting out of bed feels impossible, or when small tasks suddenly feel like climbing a mountain. If you’re wondering how to deal with depression between therapy sessions, you’re not alone—and there are real, grounded strategies that can help.
At Ballast Health and Wellness, we work with individuals every day who are struggling with depression. While therapy is a powerful tool for healing, what happens between sessions matters just as much. This guide will help you understand your experience, differentiate it from other emotional states, and give you tangible tools to use when depression shows up unexpectedly.
What Is Depression? Recognizing the Signs and Symptoms
Depression is more than just sadness. It’s a complex mental health condition that affects how you think, feel, and function on a day-to-day basis. Knowing how to deal with depression starts with being able to recognize it.
Common signs and symptoms include:
Persistent sadness or low mood
Loss of interest or pleasure in activities
Fatigue or lack of energy
Feelings of worthlessness, guilt, or hopelessness
Trouble sleeping or sleeping too much
Appetite changes
Difficulty concentrating or making decisions
Irritability or agitation
Thoughts of death or suicide
Everyone experiences depression differently. For some, it’s a lingering numbness; for others, it’s a heavy weight that interferes with daily life. Understanding these symptoms is the first step in learning how to deal with depression between therapy sessions.
Is It Depression, Anxiety, or Just Feeling Down?
We all feel sad or “off” from time to time—but how do you know when it’s something more?
Here’s a quick breakdown:
Feeling blue is often linked to a specific event (e.g., a rough day, an argument, bad news). It tends to pass with time, rest, or a mood boost.
Anxiety is rooted in fear and worry. It’s future-focused and often shows up as restlessness, racing thoughts, and physical tension.
Depression, by contrast, is heavier and more persistent. It creates a sense of emotional paralysis, where even things that used to bring joy feel pointless.
If you're noticing that your low mood doesn’t go away, and it interferes with your ability to function, it's worth exploring how to deal with depression in more structured, supportive ways.
Coping, Managing, or Stopping Depression: What’s the Difference?
Understanding the difference between these three can help you set more compassionate and realistic expectations for yourself.
Stopping depression completely is often not a short-term goal. It takes time, treatment, and healing. Expecting to “snap out of it” sets you up for frustration.
Managing depression means you have tools to keep it from overwhelming your life. It’s about building structure, insight, and healthy habits.
Coping with depression means getting through tough moments with strategies that help you feel a little more stable or safe.
Knowing that the goal isn't perfection—but progress—can help you feel empowered rather than defeated.
5 Actionable Skills to Try Between Sessions
If you’re in therapy, you’re already doing the brave, important work of healing. But what do you do between sessions when the depression creeps back in?
Here are 5 therapist-approved, actionable strategies that can help you manage your symptoms in the moment.
1. Break Down Tasks Into Micro-Steps
Depression makes everything feel overwhelming. Instead of trying to do everything, choose one very small task—like brushing your teeth or filling a water bottle.
When you’re asking yourself how to deal with depression, remember: Momentum is more important than motivation. You don’t have to feel like doing it—you just have to start.
2. Use a Mood Log or Journal
Write down what you’re feeling without judgment. This not only helps track patterns but also gives your feelings a container. Try ending your journal entries with one small thing you need today—whether it’s rest, connection, or movement.
3. Plan Anchors in Your Day
Anchors are scheduled activities that give your day structure. This could be a morning walk, a check-in with a friend, or making tea at 4:00 PM every day. When the day feels formless, anchors remind you that you still have touchpoints of purpose.
4. Create a “Crisis Kit”
Fill a box or drawer with things that comfort or ground you: a soft object, a letter to yourself, a calming scent, a playlist, or grounding tools like mints or textured items. When depression hits hard, you’ll have something tangible to turn to.
5. Reach Out Proactively
Isolation feeds depression. Make a list of 2–3 people you trust and set a reminder to check in, even with a simple text like “Hey, thinking of you.” This helps you stay tethered when depression is trying to cut your lines.
These strategies aren’t cures, but they are ways to keep moving forward—one step, one breath at a time.
How to Deal With Depression Using Mindfulness
Mindfulness isn’t just trendy—it’s an evidence-based practice that can reduce the intensity of depressive symptoms. At its core, mindfulness is about paying attention on purpose, without judgment.
Here’s how mindfulness can help with depression:
It brings awareness to the present moment instead of getting lost in past regrets or future worries.
It helps interrupt automatic negative thought cycles.
It builds tolerance for discomfort without acting on it impulsively.
Mindfulness Practices You Can Try Between Sessions:
Five Senses Grounding: Notice one thing you can see, touch, hear, smell, and taste.
Breath Awareness: Focus on your breath moving in and out. No need to change it—just observe.
Mindful Walking: Feel each step, each shift in your weight, each sound beneath your feet.
Name It to Tame It: Say aloud what you’re feeling in the moment (“I’m feeling heavy, and that’s okay right now”).
Learning how to deal with depression includes building tolerance for emotional discomfort. Mindfulness isn’t about fixing—it’s about witnessing without judgment.
Additional Wellness Skills to Support Depression Management
While therapy lays the foundation, your daily wellness practices help build the rest of the structure. Think of these as lifestyle supports that strengthen your resilience between therapy sessions.
1. Nutrition and Hydration
Blood sugar crashes and dehydration can mimic or worsen depressive symptoms. Try to eat small, regular meals and drink water consistently—even if it’s just a few sips at a time.
2. Sleep Hygiene
Depression often disrupts sleep patterns. Try to go to bed and wake up at the same time each day, avoid screens before bed, and create a calming nighttime ritual.
3. Gentle Movement
Exercise doesn’t have to be intense to be effective. A short walk, stretching, or even swaying to music can release endorphins and shift your energy.
4. Nature Exposure
Time outside can reduce rumination and improve mood. Even sitting near a window or taking a few deep breaths on your porch can help you feel more grounded.
5. Creative Expression
Art, music, writing, or other forms of creativity can help move emotional energy. You don’t need to be “good” at it—it just needs to be expressive.
You're Not Alone: Depression Support at Ballast Health and Wellness
Learning how to deal with depression is an ongoing journey—but you don’t have to walk it alone.
At Ballast Health and Wellness, we specialize in working with individuals navigating the challenges of depression, especially adolescents and young adults. Our compassionate therapists offer evidence-based approaches tailored to your unique experience. Whether you’re just starting therapy or looking to deepen your healing, we’re here to support you in both the big breakthroughs and the quiet, in-between moments.
We integrate a variety of therapeutic modalities—talk therapy, mindfulness, EMDR, and DBT—to support your whole self. You deserve care that honors both where you are and where you’re going.
If you are in crisis or experiencing suicidal thoughts, please know that help is available.
You can call or text the Suicide & Crisis Lifeline at 988, contact 911, or go to your nearest emergency room or hospital for immediate support. You are not alone, and there are people ready to help you 24/7.
