10 Ways to Fight Depression & Anxiety During COVID-19
In the last few weeks the world as we know it has turned upside down. COVID-19 moved into the United States and businesses, restaurants and life as we know it has shut down as we are all encouraged to practice social distancing to minimize the spread of this Coronavirus.
I know this virus has brought up a lot of different thoughts and feelings as well as created harsh realities for many Americans. The unknown regarding employment, the economy and individual households is overwhelming and full of big fear. For many, these these unprecedented times have caused overwhelming anxiety as well as depression as many choose to isolated from their everyday lives with work, family and friends.
Even though the outcome of all of this is unknown I have seen pockets of HOPE as Americans and people world wide have come together to support, love and encourage one another during this difficult time. A friend told me everyone in Colorado Springs was having a dance party at the same time the other day. Others are stepping up to support friends and family financially as so many have been laid off or out of work. I also still find so much hope in the Italians singing from their apartments. At the end of the day we want this to end, but it’s the small things we can cling to that give us hope and the belief that “This too shall pass.”
If you are are struggling with anxiety or depression during this time whether it’s because of the situation at large or the isolation here are a few SIMPLE tips you can implement TODAY to keep you hopeful and moving forward.
Remember this is everyone’s first rodeo. YOU ARE NOT ALONE.
One of the most unique aspects of this situation is everyone is experiencing very similar feelings of fear, anxiety, uncertainty and exhaustion. I know as a parent I am tired and desperately want a break from my children, but it gives me comfort that most parents are feeling THE EXACT SAME WAY. When we can zoom out of our own situation for a moment and realize we are not alone it brings immediate comfort and relief. Finances. Parenting. Homeschooling. Job loss. Sickness. Health Anxiety. We all feel it…so let’s talk about it and find relief in connecting and bonding with each other during this difficult time.
Shower, get dressed and create a daily routine.
This suggestion may seem small but it is actually very important. When we aren’t taking care of ourselves first it is going to be very difficult to function well throughout the day. Because the situation regarding COVID-19 changes everyday we have to put our armor on by doing the basics. Don’t neglect yourself because your are overwhelmed.
Give yourself more care and compassion right now that you normally would.
If you struggle with giving yourself grace and compassion now is a wonderful time to start practicing. Become aware of your self defeating thoughts and chose to fill them or ask God to fill them with grace and compassion. If you lose it with your kids - give yourself grace. If you don’t like working virtually - give yourself grace. This is HARD. Its okay that it’s hard. The sooner you acknowledge the feelings the easier it is going to be to get through it.
Talk with friends or family daily.
I called my grandma the other day. She was beyond thrilled to talk with me about everything from hilarious toilet paper situation to the books my kids were enjoying. Staying connected to others is critical during this time even if it is not face-to-face. If you are struggling with depression or anxiety I would encourage you to find a trusted friend or family member and open up about your struggles. This will likely bring an immediate sense of relief as again you are reminded you are not alone.
Right now the possibilities of connecting are endless. I heard Netflix is doing a Watch Party. My husband listened to a favorite musician do an online concert. Churches are streaming their services on their website or Facebook. The other night we even had a girls night over Zoom. Grab a friend or family member and take part in some of these creative ways of connecting and finding a sense of social normalcy in your life.
Go outside.
Living in Colorado we have a tremendous advantage to live in such a beautiful state. I’m sort of embarrassed to say my family and I have explored more of the Colorado National Monument and other hiking trails in the last two weeks than we ever have. Sunshine helps us. Walks, runs, hikes, bike rides, playing in the driveway with side walk chalk and bubbles or just sitting on your patio is great for your mental health. Whether you include movement or not going outside and even engaging in some movement is a quick way to help stave off those feelings of depression and anxiety. Studies continue to show fantastic benefits of movement in helping with depression and anxiety.
Cook food you enjoy.
Food is comfort. Food is connecting. Food is nourishing for our minds, bodies and emotions. Now is not the time to worry about potential weight gain and food fear. (Just some friendly advice coming from a therapist who specializes in helping others find freedom from disordered eating and chronic dieting.) Dig out those old recipes and enjoy dinner every night. It can give you so much comfort.
If you are struggling with emotional eating during this time I want to encourage you that it’s okay. Be mindful not to deprive yourself of food as it will cause a deprivation and binging cycle. Allow yourself to eat what sounds good and enough and you will likely struggle with less incidences of emotional eating. More on this to come…
Try a new skill or pick up old hobbies.
I have seen tons of friends on social media baking bread, doing embroidery or painting their living room. We have time now to do some of these things that we maybe didn’t before, so it is a perfect time to learn something new or continue an old hobby or project. When we engage in self care where we challenge ourself to learn a new skill it can be extremely positive for our mental health. Self care doesn’t need to be all bubble baths or pedicures. Is there something you have wanted to learn for a long time - I would encourage you to try it out!
Find something EVERYDAY you can look forward too.
When you wake up in the morning think about the day ahead and identify one thing you can look forward to. This can be anything big or small. It could be a meal you are going to cook. Or a show you are going to watch when the kids go to bed (Tiger King anyone!?!). It could be a friend you are going to call. Or a meeting you are going to have for work. There is joy in the little things.
Read a good book.
Reading may not be everyone’s cup of tea, but if it is for you I think now is such a great time to learn new things or escape into another world. If you have wanted to read, but felt like you didn’t have the time before now is your chance! I know our library isn’t open but ebooks are still an option from the library or I know there are tons of free ones on kindle. I also started a new FREE bible study as Lifeway is giving people access to some studies for free.
Meditate.
Studies show mediation is one of the best ways to cope with anxiety. This doesn’t need to be complicated and can be super easy. Meditation is a fancy word for slowing down, stopping what you are doing breathing. I would recommend using an app like Headspace or Calm. They will simply guide you on what to do and what to focus on so its super easy.
Get some teletherapy.
I imagine some of you out there reading this are really struggling. Again I want to encourage and empathize with you that you are not alone and this is very very hard. Maybe some extra support during this time by talking with a counselor would benefit you immensely. Most counselors I know have moved all of their practices online and are meeting with clients via teletherapy. Teletherapy uses a Telehealth HIPPA compliant and confidential video platform to see clients in their home so they can practice social distancing. Teletherapy is somewhat different from regular in person therapy, but still incredibly useful and helpful. During this time I love giving clients the opportunity to express how they are feeling and find calm with what is rolling around in the deepest darkest parts of their soul.
As the virus forces us all to slow down the most important pieces of ourselves rises to the top. These might be realities we like or dislike but now have the opportunity to grow, change and press into being that person we want to be.
If you are needing a little more support during this time I would encourage you to reach out. Teletherapy is available to you from the comfort of your home and because so many are facing difficult financial situations sliding scale options are available. Please give us a call or simple click on Client Portal to schedule your appointment now.
In health & safety,
Chelsea
Encounter Counseling offers in-person counseling in Grand Junction and online counseling state-wide in Colorado including Denver, Boulder, Ft. Collins and Colorado Springs.