Dealing with Depression During a Pandemic

Dealing with depression is difficult on any day, but it can get significantly worse during a pandemic. There have been many posts on how to handle one’s anxiety during what has been a strange season in the country and the world. Depression has not been brought up as often, though, at least not publicly. Signs and symptoms of depression seem to be on the rise, so it is important to discuss. At Beverly Hills Christian Counseling, we offer faith-based support to help you navigate depression and find hope in the midst of challenges.

Signs and Symptoms of Major Depression

Though the DSM-5 recognizes other depressive disorders, this article will focus on the symptoms of Major Depressive Disorder.

• A feeling of depression or a low mood most of the day, nearly every day
• Marked decrease of interest or pleasure in doing things one normally enjoys
• Withdrawal and isolation
• Changes in appetite and weight
• Sleep disturbances (difficulty falling or staying asleep, or sleepiness despite getting enough sleep)
• Extreme fatigue
• Feelings of worthlessness or guilt
• Agitation or physical restlessness
• Difficulty concentrating or foggy mind
• Recurrent thoughts of death or suicide

Why Can Depression Get Worse During a Pandemic?

Because most of the country has been quarantined, isolated, staying home, or safer-at-home, people are not able to get out and do things that normally have helped them cope with depression. They have not been able to spend as much time with others, go to church, go to small-group, run errands, or even take their children to fun places.

Their routines have been upended, and chaos has set in. Many have not been able to work and are struggling with finances. Many have lost loved ones due to COVID-19.

Being at home for too long can even make an introverted person a bit stir crazy. Isolation and idleness can make depression feel worse, but many are also fighting grief, a feeling of failure if suffering from job loss, and hopelessness because of so much uncertainty.

Sadly, many have neglected to care for themselves well during this season because of the stress of changes and sudden “homeschooling” and working from home. Their needs have fallen to the wayside as others have taken priority. For someone who has already battled depression, this can be dangerous. Below are many ideas for dealing with depression during this unprecedented season.

Tips for Dealing with Depression

Spend time outside

Being outside does wonders for one’s mental health. It has been researched in many ways, from spending time near water to gardening to being in the sun. Nature has a way of healing the mind, so it is a necessity to get outside.

The nation will most likely have to practice social distancing for a while, but it is possible to be outside and keep your distance from others in order to keep you and your loved ones safe. Go for a walk or a bike ride. Lie in the sun. Go for a hike or a ride in a kayak. Find some wildflowers to pick. Plant something new. Sit outside and listen to the rain.

Prioritize exercise

Exercise releases “happy hormones” called endorphins that lift your mood and make you feel better. Exercise does not necessarily cure depression, but it can help. If you can get outside to exercise, that is even better.

If your gym has reopened and you feel safe going, schedule in time to go back to the gym. Find a good exercise app (there are so many), and then you can exercise from home. You can practice yoga, strength-training, and cardio workouts from home. Exercise also increases energy levels that decrease when battling depression.

Make sure to get adequate sleep

Disturbed sleep is one of the symptoms of depression, so it is important to prioritize a healthy sleep pattern. Set a time every evening that you would like to go to sleep. If you are having difficulty falling asleep, create a relaxing routine to do every evening an hour or two before your bedtime.

If you are struggling to stay asleep, you could practice Christian meditation or prayer in the middle of the night to help you go back to sleep. If you are sleeping too much, you can set an alarm for the same time every morning to ensure you are not oversleeping. Discuss your sleep patterns with your doctor as well because it may be possible to be treated with medications or supplements depending on your situation.

Spend time with / Talk to a friend

One of the worst parts of this pandemic is the distance between friends. If you are still unable to or uncomfortable with seeing a friend in person, set a date to talk with him or her on the phone or through video conferencing. This can lift your soul and help ensure you are not isolated.

You can have a social distancing picnic, a virtual game night, an online book club. Find a way to be connected to others. If your church or small group resumes meeting or remains online, be faithful to attend. Sometimes a conversation with a friend is the very thing you need.

Do things that bring you joy

Make a list of everything that brings you joy and think of ways to fill your days with them. You may still have to work or take care of your family, which may or may not bring you joy, but in the margins of your days and weeks, do things that lift you.

Get creative

Creativity is an amazing way to express yourself, manage emotions, and cope with hard experiences. You could create new music, write something, draw and paint. You could repurpose an old piece of furniture or rearrange your furniture. Allow your creativity to be an outlet.

Meet with your counselor regularly

If you have a counselor, continue to meet with him or her. Most are offering teletherapy, and many are meeting again in the office. Your health is a priority, and your counselor is committed to helping you become healthy and find effective ways for dealing with depression.

Read and pray through the Psalms

The Psalms of the Bible are an expression of many different emotions, but you will find solace there. The psalmists have a way of putting things into words that people cannot, and depression can make your brain feel too foggy to pray.

When that is the case, praying Scripture is helpful. It does not matter where you start, but you could commit to reading and praying one psalm a day until you are finished with the book. The word of God is like a healing balm.

Continue to take your medications as prescribed

If you have been previously prescribed medication for depression, continue taking it unless otherwise directed by your doctor. It is meant to stabilize chemical imbalances associated with depression.

Journal

Spend time writing what are you are thinking and feeling. Because depression can start in one’s thoughts, it is valuable to get those thoughts out on paper to be able to see them and replace them when necessary.

Listen to worship music

Music has a way of lifting the soul, but worship music goes further and is something that can be healing to the soul. Listen to worship music, and let the words fill you.

Be honest about how you are feeling

If you cannot be honest about how you are feeling and doing, no one will know how to help you. Share with a trusted friend, your counselor, a close family member, or a leader at church. Let them know that you are not doing well.

Consider your needs

If you share with another how you are doing, be ready for them to ask what you need. Spend time writing down what you need emotionally, spiritually, relationally, financially, and physically. Then you will know what to say when someone asks, and you will also know that you need to do something to meet those needs.

Do something kind for another

There are times when depressed in which you may not have any energy to do something to serve another, but serving others brings joy. Is there a way for you to serve another? Bring a meal to a friend; send someone in need a gift card; clean out your pantry for the food bank. Send an encouraging text to someone. Do for others as you need them to do for you.

Christian Counseling for Dealing with Depression

You do not have to walk through your depression alone. Counselors at Beverly Hills Christian Counseling ready to walk with you on your journey of dealing with depression. Contact one of the counselors in the online counselor directory to schedule an appointment. If you are experiencing thoughts of suicide, call the national suicide hotline at 1-800-273-8255 or go to your nearest emergency room. Be brave and reach out. You can make it through.