Depression & Social Distancing: 7 Coping Techniques
The Coronavirus has definitely posed some challenges for all of us, but for those with depression, social distancing and isolation can add to the already overwhelming feelings of depression. Here are 7 specific suggestions for those who might struggle with depression during these times of social distancing. These 7 suggestions can also be used as ways of prevention for those worried about falling into a depression as well.
1. Get some sun.
Make sure to make some time each day, if possible, to get a healthy dose of sun for 20 or 30 minutes. What does the sun have to do with depression? More than you think… Studies show that depression not only increases with people who spend long periods of time indoors, but that depression can decrease for people who are exposed to the sun's rays.
2. Make time for exercise or movement.
This suggestion can definitely be done together with the first one, killing 2 birds with one stone. The time recommendation for exercise is the same (20 – 30 minutes). As a matter of fact, exercise is one of the best things you can do for your overall mental health. While exercise obviously has benefits to your physical health, you can think of exercise as depression’s kryptonite!
There is an enormous amount of research, including meta-analyses (research of research studies) validating the potent benefits of exercise on mental health and specifically depression. So now is the time to start getting moving, if you haven’t already.
3. Continue with or create healthy habits.
As our lives have been interrupted by COVID-19, it becomes increasingly easy to stop being productive. But this decrease in productivity can increase depressive symptoms- feelings of worthlessness, hopelessness, feeling like you are not enough, etc. If you had a good routine before the crisis, go back to implementing it in your life. Now is the time to also create new healthy and positive habits that can directly counteract the inactivity of depression. These good habits will come in handy when the depression hits a little harder and motivation becomes more difficult.
4. Maintain good interpersonal connections.
Social distancing might give off the false connotation that we have to be hermits or not speak to anyone. But loneliness can be a huge trigger for depression. While it is not recommended to go and physically visit people or hangout in crowds, it is crucial to maintain good connections with your family and friends. Phone calls are good, but video conferencing is better. We use more of our brains when we can see the person we are interacting with, which helps increase signals of interconnectedness; a great antidote for depression.
5. Create a personal rewards system.
One of the symptoms of depression is a lack of motivation, but behavioral interventions such as a reward system, are excellent ways of creating change for people who either lack motivation or lack some of that internal initiative. When you create a reward system you can counteract depression in 2 ways: first, this will help you do things that are “necessary” or important, which ends up giving you the feeling of accomplishment. Second, depressed people tend to feel bad after “splurging” or “indulging”, but when the reward is connected to a positive task that is completed, you are able to enjoy the reward without the added guilt.
6. Continue (or start) to address your depression with a professional through telehealth.
Healthcare professionals are considered part of the “essential” workforce and with the advances in technology we are now able to offer services through telehealth (remote formats of service, such as phone calls, video conferencing, etc.). Take advantage of these opportunities. Don’t hesitate to reach out to your doctor for medication needs. Some have now implemented more accessible services through email even.
7. Go easy on yourself.
One of the cruxes of depression is an internal belief that you are a person as “defective” in some way. While none of us are perfect, we are all “good enough” to continue trying in this life. If one of these suggestions proves difficult for you to follow, it’s okay, just take one day at time and try again the next day.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy.
As an ‘essential service’ during the COVID-19 outbreak, we are offering in-person and online remote therapy sessions. We are committed to providing you with accessible, consistent and safe ways to obtain mental health services during this difficult time.
Contact us today to discuss your options.