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Physical distancing, in particular, has made the COVID-19 pandemic challenging for people with mental health conditions. People might not leave home for support from health practitioners or their religious or spiritual community, for example. They may also be avoiding seeing their friends or family. These things can lead to increasing rates of depression and anxiety.

How to reach out for support

Look for support from people who make you feel safe and cared for

The person you talk to doesn’t have to be able to “fix” you; they just need to be a good listener, someone who’ll listen attentively and compassionately without being distracted or judging you.

Find ways to support others

It’s nice to receive support, but research shows you get an even bigger mood boost from providing support to others. So, find ways both big and small to help others: volunteer, be a listening ear for a friend, do something nice for somebody.

Care for a pet

While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed, both powerful antidotes to depression.

Join a support group

Being with others who are also dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give, and receive advice on how to cope, and share your experiences.

How to fight depression

Small steps, big impact

Depression can drain your energy, leaving you feeling empty and fatigued. This can make it difficult to muster the strength or desire to seek treatment.

There are small steps you can take to help you feel more in control and improve your overall sense of well-being.

Meet yourself where you are

Depression is common. It affects millions of people, including some in your life. You may not realize they face similar challenges, emotions, and obstacles.

It’s important to take your mental health seriously and accept that where you are right now isn’t where you’ll always be.

The key to self-treatment for depression is to be open, accepting, and loving toward yourself and what you’re going through.

If you need to wallow, wallow, but do so constructively

Suppressing your feelings and emotions may seem like a strategic way to cope with the negative symptoms of depression. But this technique is ultimately unhealthy.

If you’re having a down day, have it. Let yourself feel the emotions, but don’t stay there.

Consider writing or journaling about what you’re experiencing. Then, when the feelings lift, write about that, too.

Know that today isn’t indicative of tomorrow

Today’s mood, emotions, or thoughts don’t belong to tomorrow.

If you were unsuccessful at getting out of bed or accomplishing your goals today, remember that you haven’t lost tomorrow’s opportunity to try again.

Give yourself the grace to accept that while some days will be difficult, some days will also be great. Try to look forward to tomorrow’s fresh start.

Assess the parts instead of generalizing the whole

You may find yourself focusing on the one thing that went wrong instead of the many things that went right.

Try to stop this overgeneralization. Push yourself to recognize the good. If it helps, write down what was happy about the event or day. Then write down what went wrong.

Seeing the weight, you’re giving to one thing may help you direct your thoughts away from the whole and to the individual pieces that were positive.

Do the opposite of what the ‘depression voice’ suggests

The negative, irrational voice in your head may talk you out of self-help. However, if you can learn to recognize it, you can learn to replace it. Use logic as a weapon. Address each thought individually as it occurs.

Can you prevent depression?

Do you or a loved one have depression? If so, you might know that treatments can help the condition. But what about ways to prevent it in the first place?

There’s no clear answer. Most experts think it can’t be prevented. Others aren’t sure.

Most of the things that make you more likely to get depression are things you can’t control, including your genes, chemicals in your brain, and your environment. For many people, depression starts after a major life change or trauma. It can also happen if you have another health problem, such as cancer, diabetes, or Parkinson’s disease.

You may not be able to totally protect yourself from these things. But you can change how you handle the stress they can cause. If you already have depression, you can stop it from getting worse.

There’s no sure way to prevent depression. But you can:

Find ways to handle stress and improve your self-esteem.
Take good care of yourself. Get enough sleep, eat well, and exercise regularly.
Get regular medical check-ups.
Get help if you think you’re depressed. If you wait, it could get worse.
Connect with a trusted friend virtually.
Try to avoid extreme thinking and focus on more balanced and accurate thoughts.

If you do have depression, you can do a few things to keep it from getting worse

Stick with your treatment plan. If you are on medicine, take it as prescribed, whether you feel good or not. Let your doctor know what is and isn’t working for you. Don’t skip therapy sessions.
Avoid alcohol and recreational drugs. It may seem like these make you feel better. But they can actually make it harder to treat your depression.
Try ways to fight stress, like meditation and yoga.
Know yourself. Pay attention to the things that seem to make your symptoms worse. Keep notes and tell your doctor or therapist about it.
Don’t make big life decisions on a day when you’re feeling down.
Talk to your therapist or doctor about medicine that can help you cope with depression.

It’s ok to ask for help

Everyone experiences depression and anxiety in different ways. It’s normal for some people to need more support than others. If symptoms make it hard to function normally, or if they last more than a few weeks, it might be time to get help.

Talk to your healthcare provider if you need help navigating depression and anxiety. They can refer you to a mental health provider or other resources.

Consider clinical treatment

You may also find it helpful to speak to a professional about what you’re going through. A general practitioner may be able to refer you to a therapist or other specialist.

They can assess your symptoms and help develop a clinical treatment plan tailored to your needs. This may include traditional options, such as medication and therapy, or alternative measures, such as acupuncture.

Finding the right treatment for you may take some time, so be open with your provider about what is and isn’t working. Your provider will work with you to find the best option.

We can help

Overcoming Depression 2021