Find a TherapistReady to get started?Ready toget started?Add your email to continueEmailGet startedBy submitting your email, you agree to receive reminders and marketing communications.
Ready to get started?Ready toget started?Add your email to continueEmailGet startedBy submitting your email, you agree to receive reminders and marketing communications.
Ready to get started?
Ready toget started?
Add your email to continue
Get started
By submitting your email, you agree to receive reminders and marketing communications.
Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryDealing With Depression During a Global Pandemic
Table of Contents:Overview8 Ways to Manage Depression During COVID-19
DepressionRead Time: 7 Minutes
Published On: May 7, 2020
Reviewed On: May 7, 2020
Updated On: November 2, 2023
OverviewIt’snotan easy time for people with depression right now (namely, me). Not like it’s ever easy, but living through a pandemic where there are so many uncertainties, coupled with the isolation of shelter-in-place orders, makes everything a whole lot harder.Mental health professionals agree: this is a rough time for those with mental illness. “Whatever a person’s circumstances are during quarantine — accessibility to a person’s typical routines, interactions, and social opportunities have decreased,” saysHilary Weinstein, LCSW. “The combination of this with the increased time that many people have alone with their thoughts can exacerbate negative self-talk and cognitive distortions.”Madison Marcus-Paddison, LMSWadds, “There’s a ton of research that supports that isolation and lack of activity promotes feeling fatigued, disengaged, and withdrawn from the environment. When people do less, they often feel worse, which leads to them doing less. It’s a vicious cycle of avoidance.”
Overview
It’snotan easy time for people with depression right now (namely, me). Not like it’s ever easy, but living through a pandemic where there are so many uncertainties, coupled with the isolation of shelter-in-place orders, makes everything a whole lot harder.
Mental health professionals agree: this is a rough time for those with mental illness. “Whatever a person’s circumstances are during quarantine — accessibility to a person’s typical routines, interactions, and social opportunities have decreased,” saysHilary Weinstein, LCSW. “The combination of this with the increased time that many people have alone with their thoughts can exacerbate negative self-talk and cognitive distortions.”
Madison Marcus-Paddison, LMSWadds, “There’s a ton of research that supports that isolation and lack of activity promotes feeling fatigued, disengaged, and withdrawn from the environment. When people do less, they often feel worse, which leads to them doing less. It’s a vicious cycle of avoidance.”
8 Ways to Manage Depression During COVID-19
So, what’s a depressed person to do? How are we supposed to keep our mental health in check and get back to feeling more like ourselves? Maybe, we can come out even stronger than before quarantine. Try these eight tips from experts and be ready to tackle the post-quarantine world — whenever it is that we can leave our homes again.
1. Continue treatment or services from mental health professionals
If you were in therapy, taking medications, or both before this all began, make sure you keep up with your treatment regimen. Pretty much all mental health professionals have moved their practices online to video calls. Alternatively, you can try out an online therapy platform likeTalkspace. If you take meds, ensure that you get refills on time. You may even see if your pharmacy can ship the meds so you don’t have to risk going out.
2. Give yourself permission to feel and grieve
In a sense,many people are grieving right now — andnot necessarily the death of a loved one. Maybe it’s a job, social event or an active lifestyle, or inability to do your favorite things. Allow yourself to feel this sadness. Give yourself space to process it. Remember: you don’t need to minimize what you’re feeling.
3. Don’t give in to social isolation
Yes, you’re physically isolated from people because of stay-at-home orders, but that doesn’t mean you can’t speak to anybody from the outside world. Marcus-Paddison and Weinstein agree that it’scrucialto have some kind of human connection. It can be difficult at times for depression sufferers to instigate or commit to plans. Many feel like a burden to friends and family, or have a distorted view of how others perceive them. But, according to Weinstein, this time can be a great opportunity to challenge those negative thoughts. She says, “When a person gets the positive response of somebody continuing the conversation or saying yes to a FaceTime or Zoom plan, it’s a piece of data that shows just maybe the negative thoughts are not accurate.”
Marcus-Paddison acknowledges that while phone calls and FaceTime are certainly not the same as in-person interaction, it’s still important to hear others’ voices and see them and their body language. Plus, you know you’ll have at least one thing in common to talk about: quarantine!
4. Identify your support network
Amongst your friends, family, and partner (if you have one) identify a few who are extra trustworthy and understanding. Weinstein says you should choose people who make you feel safe. “Make sure to reach out and maintain contact with them, especially in moments of vulnerability when support is most needed,” she says. Marcus-Paddison adds that those who you choose to rely on should be non-judgemental, non-demanding, and people who won’t immediately try to jump in and problem-solve.
5. Limit social media usage
With a lot more free time on our hands, it can be extremely tempting to spend hours aimlessly scrolling through social media. However, using social media in excess can be bad for our mental health and self-esteem. Not to mention, social media these days is flooded with a lot of negativity and stressful news headlines.
Marcus-Paddison says, “Being constantly force-fed fearmongering, guilt-provoking political propaganda isn’t going to helpanyonefeel better, and when someone is already in a vulnerable state, it can really pour gasoline on the fire.” So, instead of “socializing” (read: scrolling and double tapping) on social media, have meaningful conversations or “hangouts” with your true friends as recommended above.
6. Have some sort of routine or structure
People who are newly working from home or freshly unemployed might be struggling with loss of routine. Structure can often be beneficial to those with depression, and spending all of your time at home doesn’t mean you can’t have some structure. Weinstein acknowledges that it can be very tempting to sleep in much later and wear the same sweats day in and day out, but she suggests allowing for some healthy balance with at least some structure — even if it just means having daytime work sweatpants and nighttime relaxation sweatpants!
7. Practice ‘behavioral activation’
Start small and work your way up. For example, if you’re struggling to get yourself motivated to do your piles of laundry, start with washing and putting away just your socks. If you’re looking to get more active, start with the simple goal of a short walk. She says when we have more experiences that are positively reinforcing, even just a little bit, we will have a sense of accomplishment, more motivation, and hopefully, a boost in mood.
8. Exercise
If you are feeling suicidal or dangerous to yourself or others, do not hesitate to reach out for immediate help. Some crisis resources available 24/7 are:
Ashley LadererAshley Laderer is a writer who aims to break the stigmas surrounding mental illness and make fellow anxiety and depression sufferers feel less alone. She splits her time between New York and Los Angeles. Her hobbies include long walks on the beach…and also long walks to the fridge.
Ashley Laderer is a writer who aims to break the stigmas surrounding mental illness and make fellow anxiety and depression sufferers feel less alone. She splits her time between New York and Los Angeles. Her hobbies include long walks on the beach…and also long walks to the fridge.
Share
Effective and affordable mental health treatmentGet Started
Effective and affordable mental health treatment
Related Articles About DepressionView all articlesDepressionOctober 23, 2024Depression in Nurses: A Mental Health Crisis in HealthcareDepressionOctober 23, 2024Fatherhood Depression: Breaking the Silence on Depressed DadsDepression, ParentingSeptember 18, 2024What to Do if Your Teenager is Making You Feel DepressedDepressionSeptember 18, 2024Post-Weaning Depression: Recognize the Signs & Find SupportDepressionSeptember 18, 2024How to Think Positive When Depressed: Techniques for a Brighter OutlookDepressionSeptember 18, 2024Have You Fallen Out of Love, or Are You Depressed?DepressionJuly 24, 2024How to Prevent Postpartum DepressionDepressionJuly 24, 2024How to Explain Depression to SomeoneDepressionJuly 24, 2024Are There Stages of Depression?DepressionJune 21, 2024Can Adderall Cause Depression?
Related Articles About DepressionView all articles
Related Articles About Depression
DepressionOctober 23, 2024Depression in Nurses: A Mental Health Crisis in HealthcareDepressionOctober 23, 2024Fatherhood Depression: Breaking the Silence on Depressed DadsDepression, ParentingSeptember 18, 2024What to Do if Your Teenager is Making You Feel DepressedDepressionSeptember 18, 2024Post-Weaning Depression: Recognize the Signs & Find SupportDepressionSeptember 18, 2024How to Think Positive When Depressed: Techniques for a Brighter OutlookDepressionSeptember 18, 2024Have You Fallen Out of Love, or Are You Depressed?DepressionJuly 24, 2024How to Prevent Postpartum DepressionDepressionJuly 24, 2024How to Explain Depression to SomeoneDepressionJuly 24, 2024Are There Stages of Depression?DepressionJune 21, 2024Can Adderall Cause Depression?
DepressionOctober 23, 2024Depression in Nurses: A Mental Health Crisis in Healthcare
DepressionOctober 23, 2024Fatherhood Depression: Breaking the Silence on Depressed Dads
Depression, ParentingSeptember 18, 2024What to Do if Your Teenager is Making You Feel Depressed
DepressionSeptember 18, 2024Post-Weaning Depression: Recognize the Signs & Find Support
DepressionSeptember 18, 2024How to Think Positive When Depressed: Techniques for a Brighter Outlook
DepressionSeptember 18, 2024Have You Fallen Out of Love, or Are You Depressed?
DepressionJuly 24, 2024How to Prevent Postpartum Depression
DepressionJuly 24, 2024How to Explain Depression to Someone
DepressionJuly 24, 2024Are There Stages of Depression?
DepressionJune 21, 2024Can Adderall Cause Depression?
If you are in a life threatening situation – don’t use this site. Call 988 or useto get immediate help.
Therapy may be free for you
