“COVID-19 has tripled the rate of depression in US adults in all demographic groups—especially in those with financial worries—and the rise is much higher than after previous major traumatic events, according to a study published yesterday in JAMA Network Open.”
— Mary Van Beusekom, News Writer for Center for Infectious Disease Research and Policy News, September 3, 2020.
The COVID-19 pandemic has impacted almost everyone this year in a variety of ways. Now, with new case surges popping up throughout the country, many states are facing additional lockdown restrictions and regulations.
If you’re reading this, you’re probably facing multiple challenges due to the pandemic and experiencing some level of the "COVID-19 Blues."
Perhaps the pandemic has caused you to lose your job, and now you're experiencing financial struggles. You may have to go to school in your bedroom rather than on campus or you're missing out on milestone experiences, like your graduation. Or maybe you or a loved one has a compromised immunity or medical condition that makes them/you vulnerable to contracting the virus. Either way you look at it, this unprecedented time touches us all—like it or not!
Depression feeds on isolation and this kind of negativity. However, whether you’re bored, frustrated, sad, lonely, scared, or just stressed out—you’re certainly not alone!
Though the pandemic may still be in full swing, there are things you can do to keep depression from completely taking over. Here are some of the best ways to fight back against those negative feelings.
1. Stay Connected
It’s easy to feel disconnected when you have to socially distance from family and friends. But thanks to technology, you don’t have to separate yourself completely from talking—or even seeing—the people you care about.
Set up Zoom meetings or FaceTime calls and get involved in forums and groups online that help you to feel more social. But make sure you’re limiting your screen/social media time. Too much of it could cause you to take on the stress other people are dealing with.
2. Get Active
Physical activity is one of the best ways to fight off feelings of depression. Even something as simple as a 15-minute walk a few times a day can make a big difference in your mood and energy levels.
If you’re working from home or just spending more time sitting around, make regular movement a priority. You might be surprised at how much better it makes you feel.
3. Maintain a Healthy Diet
You’ve likely heard the saying, "you are what you eat." Well, when it comes to your mood, that can absolutely be true. When you’re feeling low, you might be tempted to give in to “comfort foods” laden with sugar, starches, and fat. Eating these foods might make you feel good in the moment, but they can actually make you feel worse in the long run. Plus, they can also put on the weight.
Instead of giving in to those unhealthy urges, maintain a healthy diet and take your vitamins regularly, choosing foods that give you the nutrition your body truly needs to stay strong and healthy.
4. Find a Hobby
Whether you already have a hobby or you’re willing to explore something new, stick to an activity you enjoy doing as lockdowns continue. Having a hobby can help you to pass the time, keep your mind focused, and give you something to look forward to. It can even be a welcomed distraction from any of the negative or hopeless thoughts that you might be feeling lately.
5. Keep a Routine
It’s easy to feel like one day is blending into the next with no real structure. By trying to create some structure and keep a routine, you’ll feel more productive and things might even seem more “normal.”
Your routine should include such things as going to bed around the same time each night and waking up at the same time each day. Make plans to take care of yourself each day so you have something to work toward. And don't start the marathon TV or movie watching until you have completed some semblance of a routine so you feel that you have been productive before relaxing on the couch.
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While we may not officially know when these lockdowns and restrictions will end, you don’t have to give in to the throes of depression. Keep the above-mentioned tips in mind to deal with your challenges in a healthy, effective way.
And if you would like to know how therapy could help you make even further strides in fighting depression, please feel free to contact me for more information.
Click here for more information on depression treatment.