How to Deal with Depression Relapse: Triggers, Warning Signs, and Prevention Strategies

What are the warning signs of a depression relapse — and how can you stop it before it gets worse?

In this episode, author and mental health educator Douglas Bloch shares his lived experience with recurrent depression and his insights on preventing relapse. He explains how depression rarely crashes in overnight; instead, it builds through subtle changes in sleep, thoughts, and daily habits.

You’ll learn how to identify your personal triggers, track your mood with a daily diary, and use self-care strategies like sleep hygiene, exercise, and social support to stay balanced. Douglas also shares how to face relapse without shame, using compassion and the mindset of “response-able” — being able to respond instead of blaming yourself.

If you’ve ever wondered how to deal with depression relapse, this conversation offers tools, hope, and validation.

Link to Douglas's YouTube channel: https://www.youtube.com/user/healingdepression

Primary Topics Covered:

• Why depression relapse is common and not a personal failure
• The three stages of relapse: early warning signs, crisis, and breakdown
• Common relapse triggers: stress, loss, trauma, and poor sleep
• How insomnia often signals the start of a relapse
• The importance of daily mood tracking as an early detection tool
• Practical self-care strategies to stabilize mood
• Why denial can delay seeking help — and how to break that cycle
• How to accept relapse without shame or self-blame
• “Response-able” living: responding with tools, not fear

Timestamps:

00:00 Intro — Depression is not a one-time illness
 01:20 Guest introduction: Author Douglas Bloch
 02:10 Why depression relapse is more common than many realize
 03:05 Relapse as part of recovery — lessons from addiction treatment
 04:10 Living in depression’s shadow without living in fear
 05:00 Early warning signs: subtle shifts in mood, thoughts, and sleep
 05:40 Why poor sleep is often the canary in the coal mine
 06:20 The value of a daily mood diary to track patterns
 07:30 Self-care strategies to stabilize mood (exercise, support, connection)
 08:44 Stage 2: crisis and denial when symptoms worsen
 09:50 Stage 3: breakdown and the despair of believing it’s “forever”
 11:20 Why not to trust your depressed brain’s narrative
 12:18 Practicing self-compassion during relapse
 13:10 Balancing prevention with living fully in recovery
 14:20 Real-life example: relapse prevention strategies that work
 15:45 Response-able, not blame: how to move forward with hope
 16:50 Closing reflections and resources

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