How I Spot a Depressive Episode Coming Before It Hits

Introduction
Living with bipolar disorder means learning to read the subtle signs your brain and body give you before a shift. Over the years, I’ve become more attuned to the early warning signs of a depressive episode. Catching it early doesn’t always stop it, but it gives me a better shot at softening the impact. Please know that even if I know most of the signs (we never know them all and they change) doesn’t mean that I always catch them.

It can be confusing sometimes with my physical health or seasonal problems to understand if this is a depressive episode or just me getting a cold. I don’t want you to think that I have this down perfectly. The key word is subtle. Each episode is unique. What I see as signs for one might not be signs for another episode. Whereas I have learned a lot of my subtle signs, situations can create sudden shifts which trigger rapid spirals.

Here’s how I usually know when a low is coming.

1. Subtle Mood Shifts
One of the first clues is an emotional change. A flatness, sudden anger about small things, short temper, or just indifference to things. They creep in quietly and I don’t always notice them right away. It’s not dramatic at first—it’s something that comes and goes within the day. I stop feeling excited about things that normally lift me up. It might be something small, like not laughing at a favorite show or brushing off a compliment. That internal spark just starts to dim. I might snap at others when I normally wouldn’t. I will go into knowing my “normal” moods in a bit.

2. Changes in Sleep and Energy
My sleep patterns are like a barometer for my mental state. If I start sleeping more than usual and still feel exhausted when I wake up, it’s often a red flag. Sometimes it’s the opposite—trouble falling asleep or waking up too early with a sense of dread. It is not always me changing patterns. It might be a work situation that requires late nights. When I have nightmares, lack of sleep is not something I can control. Being physically ill, needing the rest to handle the flu, may be great for the flu but then my sleep schedule can get off. I slept all day and now I am awake all night which leads to me not being able to function the next day. It can become a very disruptive cycle. Either way, the shift in energy is real and hard to ignore.

3. Social Withdrawal
For some people it is when they start dodging calls or letting messages sit unread. They tell themselves that it is just being tired or busy, but the truth is they are pulling away. Canceling plans or avoiding eye contact during conversations. Isolation doesn’t happen overnight—it starts with little steps back. For me, isolation is truly isolating myself. I don’t leave the house, I don’t cook, I avoid everyone. My family is the center of my life and when I cut the normal activities of talking to them out, it tells me that I may need to monitor the situation.

Another way to isolate is through books or TV. I find myself liking the “life” I can live through someone else’s eyes. The happy ending in the book seems so much better than my life. Not to say that reading, watching TV or doom scrolling is always bad but when you withdraw from reality to a fantasy world, it might be time to watch how many hours you are spending in these activities.

4. Shifts in Self-Talk
My inner voice starts turning on me. I’ll catch myself thinking things like, “You messed that up.” or “You aren’t doing a good job of (fill in the blank).” These thoughts aren’t always loud, but they’re persistent. At times they are not even negative, but they can build the foundation. One example would be “I really slept late.” Just a fact but it builds the foundation for “I am behind” and “I haven’t done anything.” Those turn into “I am never going to get this done” or “Man, I really messed up planning today.” I have learned to spot them as signals rather than truths—a kind of mental static that means a depressive wave might be on the way.

5. Loss of Interest in Enjoyable Activities
This is one of the clearest signs. My creative side shuts down. I can’t focus on what I have been planning or dreaming about for days. What was colorful and exciting yesterday, no longer holds any value. Even eating feels like a chore. It’s not that I don’t have time; I just don’t care. That loss of interest is like the emotional air going out of the room. Just the loss of focus can happen. Being distracted by everything makes many activities unenjoyable. It is hard to enjoy anything when you can’t focus or are in a fog.

6. Physical Sensations
Sometimes, my body feels heavy. Not just tired—like I’m carrying invisible weights. I might get headaches, stomach issues, or a tight chest. These aren’t always linked to depression, but when they show up with the other signs, I take them seriously. Stress can lead to physical issues which lead to depression.

At one point in the last year, I drove 5 hours on Sunday to stay with someone who needed my help, staying a week then driving home on Saturday. I did that for 5 months. The next month, I drove 5 hours on Thursday to return home (another 5 hours) on Sunday every weekend. I did not regret my choice to help this person, but my body and mood were greatly affected. It took me months to recover and start feeling tired instead of exhausted. Knowing my limits though, I found small ways to maintain some small semblance of balance.

7. Tracking Patterns Over Time
Keeping a journal or using a mood tracker has helped me connect the dots. I can look back and see how sleep, stress, or even seasonal changes affect my mood. It’s not about being hypervigilant, it is about staying informed. Knowing my patterns gives me a little more power. Mood tracking can be a great method to help find patterns, but anniversaries or holidays can be the pattern.

I know in advance that the anniversaries of family member’s death, will need extra care. I need to be mindful that I don’t fall into a deep grief. I am not saying that you can’t grieve but when you spend days each year crying and unable to function, it might be worth examining why and how to move forward in a healthy way.

8. What I Do When I See the Signs
When the red flags start to pop up, I try to act early. That might mean reaching out to my therapist, tweaking my routine, or talking to someone I trust. I also revisit coping tools that help—like movement, structure, or creative expression. It’s not about fixing it instantly; it’s about softening the fall.

I have my go to items. It has taken me time to find them. Some are very simple, an extra glass of orange juice in the morning. There are more complicated ones that involve communication with my husband. Knowing that he can help me find balance relieves some of the pressure which can make it worse for me.

Conclusion
Recognizing the early signs of depression is part of how I take care of myself. It doesn’t make the episodes disappear, but it helps me meet them with more preparation and less fear. If you’re learning your own warning signs, be gentle with yourself. Awareness is a form of strength, and every small step counts.

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