Anyone else afraid to say the word “depressed,” but worried that you might, in fact, be a little depressed?
We’re coming up on almost a year of this pandemic thing, and everyone is exhausted.
We keep hearing people whisper the word “depression,” yet no one wants to say they are depressed out loud. Because, well, are we really allowed to talk about this openly yet? And if I say it out loud, will it mean I’ve got a diagnosis that won’t go away and I’ll feel this way forever?
Let’s face it—most of us are facing some sort of low-key situational depression. And there’s power to: 1. acknowledging it’s there and 2. realizing that you are not alone.
Situational Depression: What It Looks Like
Most of our clients are facing it. It’s swirling around friend group zoom chats. So, what are the symptoms of situational depression?
- Malaise
- Tiredness
- Lack of will or motivation
- Sadness
- Hopelessness
- Constant worrying, anxiety, or stress
- Difficulty sleeping
- Trouble focusing
- Lack of enjoyment in normal activities
For me, when each day feels like groundhog day, it can be pretty hard to find motivation for even my regular routine. My meditation and morning workout are the first to go when I get a bad night of sleep.
What You Can Do About It
If you’ve been feeling any or all of the above, what can you do about it?
1. Know you are not alone.
And no, you will not always feel this way. Say it out loud. Breathe. Rinse. Repeat.
2. Reach out to friends.
Did anyone else’s zoom connection chats with friends drop off after last summer? Recognize that social connection is going to make a difference. So maybe restart those chats, or find other ways to connect if you just can’t take another Zoom call, like safely meeting outdoors at a park. Or, if your eyes are boring out of your head from a year of video conferencing calls, you can always do an audio-only conference call (throwback!).
3. Pick one thing you know will help, and commit to doing it each day.
Sometimes a small amount of structure will give us a jump start. Start your day with 15 minutes of light yoga, meditate for five minutes during your lunch break, or commit to doing a creative art or craft for 15-20 minutes after you wrap up your work day. This won’t only give you something to look forward to, but will help establish a bit of routine in your day.
4. Prioritize healthy habits.
Exercising and eating more healthfully can boost your body—and your mind. In fact, studies have shown that exercise can be as effective as antidepressants in some cases. That’s because exercise not only releases endorphins, it spurs the release of proteins called neurotrophic or growth factors which cause nerve cells to grow and make new connections, improving brain function and making you feel better. Regular exercise can also protect you against diabetes and heart disease, lower blood pressure, and improve sleep.
5. Carve out time for rest and relaxation.
Girl, treat yourself; you deserve it. Getting more rest and relaxation and establishing healthy sleeping habits can give your brain and body the boost they need during these mentally, physically, and emotionally exhausting times. Take some time for self care and see it as an investment in yourself, leading to improved concentration and productivity in the long run.
If you are resonating with this and need a boost, connect with us and we’ll help you brainstorm some ideas that may work for you and your schedule.