Photo by Jeffrey Grospe on Unsplash
Those of us who struggle with depression at any other time face a whole new challenge in the wake of the coronavirus crisis. The psychological impact of months in a lockdown cannot be underestimated. This is particularly so for individuals with existing mental health needs. What can you do to mitigate the symptoms of depression during the pandemic? As a depression sufferer, here are a few of the strategies I have used.
Teletherapy
For people who seek professional help for their depression, teletherapy may be a viable option. Counseling sessions are held online via Zoom or other, similar platforms. This eliminates the need for either the therapist or the patient to travel. For those in therapy, medication may also be an avenue to explore. I was already on medication and still feeling gloomy, so my doctor tweaked my dosages.
Communication
One of the most unfortunate effects of being shut in for this duration is loneliness. Feelings of isolation can lead to depression. Friends, relatives, or neighbors should check in with their loved ones. Communication is key. My kids Face Time their grandmother, who lives alone, every evening. Alternatively, children can snail-mail letters or drawings to family members. Although none of this can take the place of face-to-face visiting, it is what we can do right now. Hopefully, it helps.
Diet
It could be my imagination, but I think my food choices are improving my mood. For the last few weeks, I have been eating healthier and cleaner (fewer processed foods). But it may be the opposite. I may be making healthier choices because I am happier. According to Weight Watchers, research indicates that happier people make better food choices. However, there are articles that suggest that certain foods do help with depression, such as fruit, grass-fed beef, and nuts.
Exercise
Exercise can reduce feelings of depression. Physical activity releases endorphins into the brain that produce an effect similar to morphine. This is where the term “runner’s high” comes from. Exercise does not necessarily need to happen at a gym. A daily 20-30-minute walk around the neighborhood can be beneficial. If the weather is bad, there are plenty of exercise programs online (YouTube, specifically, has some good workouts) and DVDs if you lack internet access. I recommend Leslie Sansone’s “Walk Away the Pounds” walking at home DVDs.
Get Outside!
For those of us who suffer from seasonal adjustment disorder, just being outside can help. Exposure to sunlight increases serotonin levels in the brain, which produces increased feelings of well-being and focus. This is why mental health professionals sometimes prescribe phototherapy for their patients during the winter. The patient sits near a light therapy box, which mimics natural sunlight. This is supposed to raise serotonin levels and alleviate depressive symptoms.
You can purchase a light for your home, but it is important to get one specifically recommended by a qualified health professional. There are many different kinds on the market, and not all of them are effective. The legitimate ones, naturally, tend to be more expensive. But when the weather is good, you can’t beat actual sunlight. I take my kids out every day primarily because they need to be outside for physical activity; however, I know it also benefits me.
For more information about managing depression, talk with your doctor. He or she may direct you toward some valuable resources, or make a referral to a psychiatrist (who can prescribe medication) and/ or a licensed therapist. Medication is not for everyone, and mental and medical health professionals are the most qualified to suggest alternatives. Seeking help from professionals also has the benefit of these individuals knowing you and your unique needs.
