You Can Face Post- Pandemic Depression with These Key Strategies
Just because "getting back out there" is no longer prohibited, doesn't mean you feel like doing it. That might be a surprise to you. Not long ago you may have believed that you'd feel better if you could just get back to the office, weekends out, and assembling with others at will.
Except now it may all feel too exhausting. Is the dread of morning your commute, the mounting schedule, and back-to-school shopping are all familiar, but somehow more burdensome than before? Why is post-pandemic normalcy feeling so overwhelming?
Try not to beat yourself up. It will only make dealing with your depression significantly tougher.
You aren't alone. The transition is a big change. You deserve time to notice it and process it at a rate that you can manage well. When everyone around you seems to rush toward their previous modes of operation, it's perfectly okay to go slow.
Transition is often best accomplished in steps or stages. Set incremental goals, as a way to ease into the life you want now not a new version of 2019. This will help you recognize and manage persistent dark moods as they sneak up on you.
Use your low energy wisely. Fulfill small tasks and applaud yourself and your motivation.
Don’t criticize or push yourself too harshly. Use positive self-talk to boost your self-image.
It's important to know that, despite feelings of fatigue, sadness, or powerlessness, you deserve comfort. To push back against depression, try employing these strategies:
Start with Acceptance.
Acknowledge and admit where you are mentally and emotionally. What you're experiencing is deeper than "the blues." It's okay if you’re exhausted, indifferent, or numb.
You can start dealing and making changes when you stop masking your pain and allow that you are hurting.
Awareness and acceptance are pathways to clarity and relief. They are not indictments on your character or worthiness.
Reduce the Effects of Low Moods with Routine
If you feel deflated and demoralized by what you should be doing to jump back into the world, you aren't alone. However, do know that sticking with a regular routine now can help. Protect your self-esteem and energy in the following ways:
Get quality sleep.
Eat nutrient-rich foods.
Commit to daily movement.
Counteract stress and depression with a regular schedule of work and social interaction.
Choose Less Tech for More Time Outdoors
For months your life may've been your tech screens, your couch, and your desk. Take time to recover some balance. Put the phone away. Close the laptop. Turn off Netflix. Seek sunshine and fresh air.
Connecting to the outdoors can help you gain some perspective and connect with a world that is greater than your sadness.
Defend Against Depression with Key Supporters
With all that's gone on, none will blame you for feeling unsafe, but going it alone makes you a prisoner of your thoughts and fears. Depression is marked by withdrawal and a lack of supportive connections.
To heal and move ahead, you need people who care and understand. Loneliness can exacerbate suffering considerably.
Seek out non-judgmental supporters you know you can trust. Take just a bit of time to reply to texts or emails you've avoided and commit to one outing with a loved one. Push back against the notion that you’re destined to be alone.
In addition, a professional counselor can be a vital part of healing and an important relationship to foster.
If you’ve been struggling with depression, please know that therapy can provide relief. Let's work together to build resources within yourself to help cope with and interrupt emotional patterns contributing to your low moods. Please read more about depression treatment and reach out soon for a consultation.