I'm going through something similar and all I can say is, try to find your support and hold on.
Don't drink alcohol, stay away from the news, find a cozy place to ground yourself again. I tend to eat sweets too, but I'm not sure it helps.
Best of luck
Honestly, there's not much I can suggest (other than therapy, but I'm going to assume that's nothing new for you):
You're being aware of your emotions and mental state and not ignoring it - check
You're recognizing the symptoms of a potential depressive episode - check
You know what can help you mentally if there's an acute problem - check
You find the strength to counter the potential depressive episode with the tools that you have - check
Honestly, I would like to give you advice, but I can't. You seem to be on the right track. Maybe there are details that you can fine tune, but what you're doing overall sound pretty right.
If only I knew. I notice and catch myself heading towards a decline when it happens nowadays. I try to throw the therapy techniques at it that I've been taught, but I still can't manage to lessen the spiral once I've started to enter it. It's frustrating that I see it early too and my efforts feel for naught.
Where are you at in terms of therapy techniques you've learned?
Unfortunately I haven't been to therapy since I twas in my teens, admittedly it was for many years. I'm in my early 30's now. All I really remember were basic self care, and trying not to blame the illness but having a construive and solution mindset.
I can go into more details about myself if you want, but to answer your question about what I do.
There's not much I can do about it once I'm in the spiral, going for a walk on a sunny day seemed to help once. As well as activity fighting it mentality, but the results for that are dubious.
I've been making an effort to be kinder and healthier to myself. Actively trying to avoid negative language and use more positive words and meaning. I'm hoping with more exercise and posative thoughts, I'll be able to let go of my self loathing and whatever else is holding me back.
I noticed I have a deppressive episode about once a week for about two years, and I started journalling in hopes of identifying any triggers for these apparently ransom episodes. Along with that trying to identify things that can actually make me feel happy. My goal is too find real joy in my life, something I haven't felt in a very long time and I don't think I could even recognize if I do find it.
I'm putting alot of effort into learning more about myself, in the hopes to become a better person for my wife and daughter.
I know my motivation should be for myself, but I'm honestly just not there yet.
Nobody here can give you better advice than a qualified medical professional. Take care of yourself by sitting down with one and you'll be in a better position to take care of your family.
In an appointment, I mean. Don't go ambushing scrubs-clad strangers on the bus.
Good luck brother. Maybe be ready to take a sick day instead of forcing yourself to pretend, if you can.
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