11 Signs You’re Experiencing A ‘Depression Attack’

Many of us are familiar — perhaps too familiar — with an anxiety attack. It can cause a rapid heartbeat, shakiness, sweating, nervousness and more. You might have experienced one before a job interview or after passing an old flame, for example.

Perhaps lesser known, however, is a “depression attack.” It is what it sounds like, and it’s also quite distressing. Thankfully, therapists are here to explain how to spot one and how to deal.

“‘Depression attack’ is a colloquial term, not a clinical diagnosis found in the DSM-5,” said Comfort Shields, a clinical psychologist and psychotherapist. (The DSM-5 is the fifth edition of the book that helps clinicians make mental health diagnoses.) “It typically refers to a sudden and intense wave of despair, emotional paralysis or deep exhaustion.”

People with major depressive disorder (MDD) can experience a depression attack, she added, but people without the condition may experience it, too. Unlike MDD, these attacks don’t last two weeks or longer; they’re more brief.

To clarify further: “It is likely not a sudden onset of depression, but rather an intensifying of symptoms due to a trigger, or someone was maybe unaware that a depressive episode was building,” added Monica Amorosi, a licensed mental health counselor with Clarity Therapy.

Many factors can contribute to a depression attack, according to the therapists who spoke to HuffPost. They include:

• Past trauma arising, or its lasting effects on mental health and emotion regulation
• Chronic stress and burnout
• Neurodivergence (like ADHD or autism)
• Other mental health conditions, such as bipolar disorder, anxiety disorders and eating disorders
• Social comparison and perfectionism
• Hormonal shifts from PMS, a lack of sunlight, changes in blood sugar levels and more
• Grief and loss
• Genetic vulnerability
• A sudden lifestyle change or disappointment (losing your job, a breakup, moving, “failing” at something, that sort of thing)
• Misusing substances
• Not meeting your physical needs, such as not eating, sleeping or exercising enough
• An illness or injury
• Other difficult emotions (disappointment, guilt, despair, etc.)

And, a depression attack can seem “as if it came out of nowhere and was not triggered by anything,” Amorosi said.

As mentioned, depression attacks are shorter than MDD. They can last minutes to hours to days. “However, the emotional residue — feelings of shame, exhaustion or isolation — can linger longer, reinforcing a sense of helplessness if the cycle repeats,” Shields added.

This is similar to feeling “hungover” after an anxiety or panic attack. These clinicians said you may be experiencing a depression attack if you:

• Feel overwhelmed by sadness
• Have intrusive, self-critical thoughts
• Experience a strong urge to withdraw
• Feel as though you’re having an emotional collapse
• Feel a sense of fatigue, heaviness or a suffocating sense of hopelessness
• Have a low mood
• Are apathetic
• Feel disconnected from yourself or your life
• Experience irritability or anger
• Feel worthless or empty
• Can’t enjoy activities you typically enjoy

It’s important to add that depression attacks don’t solely affect a person mentally or emotionally. Many folks — especially those of Asian descent — experience somatic symptoms such as headaches, stomach pain, sleep difficulties and more.

First, know that preventing a depression attack isn’t always possible. This is not to make you feel hopeless but to adjust your expectations and help you give yourself grace.

“In many instances, depression is a system shutdown following a period of overwhelm that allows your brain and body to reset and regenerate ― even though it feels terrible while it is happening,” Amorosi explained.

At the same time, some steps can lessen the likelihood:

Being able to recognize that a depression attack is coming — to the extent you’re able to — can be super helpful.

A few early signs include mood dips, increased self-criticism and a desire to withdraw, according to Shields.

“Tracking these patterns through journaling or mindful check-ins can help you intervene early,” she said. “Small grounding techniques, such as changing your environment or engaging in self-soothing activities, can prevent escalation.”

Think about any underlying issues that may make you more likely to experience a depression attack. For example, maybe you need to work through a past trauma in therapy.

“Many depression attacks stem from unprocessed emotions,” Shields said. To untangle them, she encouraged therapy, creative expression and reflective practices.

This is another way to get on top of a depression attack before it comes. Amorosi encouraged sleeping and resting, feeding yourself well, maintaining hygiene practices, connecting with others and seeking out what feels good.

If and when you experience a depression attack, you can manage it.

“Don’t panic,” Amorosi said. “You are still in control of yourself, you can still take care of yourself and you will feel better soon.”

She and Shields shared their best tips:

Simply calling a depression attack what it is (with self-compassion) can make a difference. According to Shields, it creates psychological distance and is a way to remind yourself it’s temporary.

Depression attacks cause a “freeze” response, Shields said, making us want to not move. But as you may have heard, activation is often needed before motivation.

Shields recommended gentle movement (like stretching, going outside, taking a deep breath or running your hands under warm water) to get your nervous system out of this mode.

Another unhelpful temptation that often comes with bouts of depression is isolation. You can get out of that rut with even a small act.

“If speaking feels too difficult, having a pre-written text, like ‘I’m struggling — can you check in?’ can make reaching out easier in the moment,” Shields said.

Your brain loves consistency. Following the same routine is good for your health and well-being because it wastes less energy and brain space, helps you make big decisions, fosters better sleep and more.

So, continue to brush your teeth, shower and wash your face. Keep going to bed at the same time every night. Whatever your week looks like, try to maintain that schedule.

“This part feels really hard, so forcing ourselves into action can help decrease the intensity of the depressive low,” Amorosi said. (So back to the “activation comes before motivation” reminder.)

During a depression attack, you may have mean, unhelpful thoughts toward yourself or life — which can make you feel even worse.

Amorosi recommended challenging thoughts that are judgmental, hateful or fearful, noting this can also help you avoid destructive coping behaviors.

“Rather than viewing them as personal failures, we can see them as signals pointing to unmet needs, unresolved emotions or nervous system overload,” Shields added. “Healing isn’t about eliminating them entirely but learning how to meet them with awareness and self-compassion.”