The COVID-19 pandemic has really brought a change to how we do things. It has also come with it attending uncertainties, altered daily routines, financial pressures, and social isolation. It is indeed a distressing, uncertain time. Many people have lost their jobs, many more are struggling financially, and everyone is worried about when the economy will rebound. We have all missed the life we were used to before the pandemic and frustrated and cut off by continued social distancing. Information overload, rumors, and misinformation can make our lives spiral out of control and leave us with no clue of what exactly to do. Living in the age of the coronavirus can have a profound effect on our mood. Even as the country begins to ease lockdown, life is unlikely to return to normal soon.
While we have acknowledged that we are all facing painful and worrying times and not many people have much to be cheerful about, we also bear in mind that depression can make things appear even worse than they really are. Depression makes you filter everything through a lens of negativity. By simply acknowledging this, you can change how you view things and start taking steps to get more optimistic. These tips can help cope with depression.
Be Mindful About Your Physical Health:
Be Active. Engaging in regular physical activity and exercise can help reduce anxiety and improve mood. Find an activity that involves movement. You can even dance. Walk around in an area that makes it easy to maintain physical distancing as recommended by the Centre for Disease Control and the World Health Organization (WHO) or your government — could be your backyard.
Eat Healthily. Your immune system must be at optimal functioning this period. Eating a healthy diet strengthens your immunity and gives your body a better chance of fighting the virus. Choose a balanced diet. Avoid eating junk food and refined sugar. Limit caffeine as it can worsen stress and anxiety.
Avoid Smoking, Alcohol, and Drugs. If you smoke, you are already at a higher risk of lung disease. Smoking even predisposes you more to the COVID-19 virus because it affects the lungs. Using alcohol to cope can make the situation worse and affect your coping skills. Avoid taking medication unless your doctor has prescribed a medication for you.
Get Adequate Sleep. Sleep well. Just as depression can affect the quality of sleep, lack of sleep can also lead to depression. When you are well-rested, it is easier to maintain your emotional balance and have more energy to combat your other symptoms of depression.
Take Care of Your Mental Health.
Maintain a Routine. Developing a regular schedule is essential for your mental health. Keep a regular bedtime and fixed schedules for meals, bathing, and dressing, work, study, and exercise. Also, make time for activities you enjoy. This predictability makes you feel you have things under control.
Limit Your Exposure to News. The constant news of COVID-19 in all types of media can aggravate the fear of the disease. Avoid or limit the use of social media that may expose you to rumors and false information. However, keep up to date on national and local recommendations only from reliable sources.
Stay Busy. A distraction can get take you out from the cycle of negative thoughts that fuel anxiety and depression. Always try to get your mind engaged. Perhaps you've always wanted to learn something new, like a new language or a musical instrument, or maybe you've always wanted to write a novel, or clean out that closet you promised you would get to. Focusing on even a small project or goal can break negative thoughts and worries and add a sense of meaning to your days.
Stay Positive. Be thankful for the positive things in your life instead of dwelling on how bad things have been. Start each day by listing things you are grateful for. Counting your blessings can provide a respite from negative thinking and really boost your mood. Be hopeful, work to accept changes, and monitor issues as they occur.
Draw from your moral compass or your spiritual life for support. Drawing strength from a belief system can give you comfort in difficult times.
Connect with Others
Make connections. Observing social distancing does not mean completely cutting yourself off from people. With technology, we can now enjoy virtual socializing. Now you can make virtual connections with people via email, SMS, telephone, instant messaging, video calls, etc. If you work from home, check on your colleagues to know how they are doing and share coping experiences.
Get Help When You Need It.
If you have concerns or your mental health symptoms are getting worse, ask for help immediately and be open about how you are feeling. For assistance, you may want to:
- Share your feelings with a close friend or loved one.
- Contact a spiritual leader or someone within your faith.
- Call your doctor or psychiatrist about your symptoms and for advice and guidance.
If you have depression, life can seem bleak and hopeless. Depression can affect your ability to think clearly, use your energy for things that matter, and find it challenging getting through the day. But no matter what you are having now, these strategies can help you fight depression, ease negative thoughts, and improve your mood.