Ground yourself by saying specific statements out loud, and remind yourself this is a temporary time.
According to the American Psychiatric Association (APA), depression can be defined as “a common and serious medical illness that negatively affects how you feel, the way you think and how you act.”
The APA states that it can also cause “feelings of sadness and/or a loss of interest in activities once enjoyed. (Depression) can lead to a variety of emotional and physical problems and can decrease a person’s ability to function at work and at home.”
If you were living with a major depressive disorder before the coronavirus pandemic, daily life may have been a struggle. Now, the pandemic has disabled our lives even further. Even individuals who are not diagnosed as clinically depressed may now also be feeling like it is hard to stay motivated and grounded.
According to the Mayo Clinic, anxiety and depression are two different conditions. They often happen together, however. Dr. John Sharp, writing for Harvard Health.com has some advice for those with clinical disorders, which can be of use to the general public.
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If you are feeling overwhelmed, speaking with a mental health professional can help you sort out your feelings, Sharp says. Are you anxious and depressed exclusively because of the pandemic? Or are other past experiences coming into play?
It can be a good idea to speak with your insurance provider. Check to see if you are covered for appointments with therapists through telehealth. Many therapists are now online and available for remote appointments.
Sharp also suggests if you have a pattern of feeling anxious and/or depressed due to previous events that you can remind yourself you are now in a different time.
Tell yourself something like, out loud,
“Of course, I’m more concerned than (my roommate/my friend/my family), because I’m practiced at feeling anxious or helpless.”
And then you add to this, saying out loud,
“Well that was then, this is now.”
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It is a very simple method, but it can offer much relief.
You could also substitute various words for “concerned” and “anxious” depending on what you feel applies. You might say “worked up” or “angry”, depending on how you feel.
The important thing, according to Sharp, is to separate your past reactions and feelings from the present. Doing so can be a gentle reminder. You do have the ability and skills needed to handle the present situation.
What else can you do? Business Insider stresses the need for reminding yourself that feeling anxious about the coronavirus is normal, at least to a certain degree. Anxiety, says Julie Pike, a clinical psychologist in Chapel Hill, North Carolina, is nature’s way of protecting us in times of danger. It pushes us to find a solution to our problem.
While you cannot find a solution to the coronavirus, you can benefit from telling yourself something that is a certainty, says Pike. Try saying something like, “I am certain I will eat a healthy breakfast and go for a walk.”
This can remind yourself of what is in your control, on a daily basis. You might also remind yourself that you are smart, and you will do everything within your power to stay healthy and safe during the pandemic. Believing in yourself is key, when it comes to a stable mindset, experts say.
Remember that while the pandemic may seem long, it will certainly end someday. This is a temporary time and together, we can get through.
