According to the Journal of the American Medical Association, the prevalence of depressive symptoms in adults is more than three times higher during the pandemic than before. Symptoms include:
Feeling sad, down, or “blue”
Insomnia or hypersomnia (sleeping 10 or more hours a day)
Changes in appetite, from hardly eating to eating too much
Weight loss or weight gain
Difficulty concentrating or making decisions
Guilt and a sense of worthlessness
Loss of interest in people or activities you have enjoyed in the past
Feeling tired all the time
Feeling sluggish or restless
Feeling life isn’t worth living-and even thinking about suicide
At first one or more symptoms of depression might be barely noticeable, with the symptoms intesifying a little day by day and some days better than others. One day you realize that this pandemic is getting to me. It is easier to prevent or reverse mild symptoms than it is to pull yourself out of a deep depression. Start with small practical steps such as changing some lifestyle factors that can energize your body such as the following:
Sleep deeper by maintaining a consistent wake-sleep cycle with seven to eight hours utilizing the same wake up time and sleep time if possible.
Move more by using regular physical movement such as walking, jogging, cycling, weight lifting. Some movement is better than no movement.
Be mindful of sugar as there is some evidence that links sugar to depression. Unfortunately that is the type of comfort food we turn to when we are feeling down. Just make one small change to start.
Watch your thoughts as they can ruminate on a negative view of yourself such as “I am a loser” for instance if you lost your job during the pandemic. Stop treating your negative thoughts as reality.
Identify an activity you find rewarding which can be enjoying and/or acccomplishing. Identify a rewarding activity and do it. Don’t wait until you FEEL like doing it.
Finally, be present. You don’t have to like the way things are. Just keep your mind in the present and come back to this exact moment, this breath. Focusing on your breathing is an excellent way to stay in the moment.
This list is not intended to be exhausting and if you are indeed suicidal or can’t seem to pull yourself out of a depression, it may be time to call a therapist in your area. You can also call the National Alliance on Mental Illness toll free at 1-800-950-6264 or 1-800-950-NAMI.