How strange is it to stand in line at the grocery store or walk through the park with so much COVID-induced “personal space”?

How sad does it feel to want to smile or say hello, but hold back, knowing that your neighbor can’t see your mouth behind a mask?

It can be very frustrating when quick moments of friendly interaction become awkward exchanges, fraught with worries about aerosolized droplets.

So, many of us find ourselves going quiet in this age of social distancing, perhaps even becoming discouraged or annoyed. Maybe you feel put upon or just very alone. After a while, the safety benefits of social distancing can war with your need to be seen, touched, heard, and known.

Do social losses feel overwhelming? Is the depression you struggled with before the pandemic threatening to take over now?

Wait. Take a moment. Breathe.

You aren’t alone in this. It’s important to try and gain some perspective when it comes to depression, especially if no one is nearby to notice your struggle. The first thing to do is to acknowledge your sadness and accept it. There is no shame in depression and no reason to hide it. Free yourself up to take the next step.

What step is that?

To take very good care of yourself and use the mental energy you do have to protect your mind from going down a dark path for too long.

How to Know It’s Time to Take Action

Life is just completely and utterly exhausting.

The strain of this transition is stressful, for sure. But if you feel completely and utterly wiped out, look deeper. Depressive thinking, ruminating, and self-criticizing are so much easier when you aren’t pulled out of it by the distractions of a daily commute, busy schedules, or dinners out with friends.

How much time are you spending in bed, dozing, shuffling around without a determined purpose? Lethargy and a lack of motivation are key symptoms to watch for.

Social distancing has prompted a complete withdrawal.

Staying in our homes slows the spread of the novel coronavirus. Withdrawl from humanity, though, will not. In fact, if you find that you simply cannot make yourself reply to phone calls, emails, or Zoom invitations, something is out of balance. It’s time to deal with depression before dark thoughts and loneliness fuel more dangerous or harmful behavior.

An inability to focus, concentrate, or communicate effectively is making work so much harder.

Depression may be worsening because productivity and purpose have taken such a hit. Jobs in which you felt fulfilled or in control may now be something else entirely. Perhaps your work is now dangerously “essential, online-only, or worse, deemed completely expendable for the time being.

The uncertainty of it all can quickly lead to a sense of powerlessness or even hopelessness that makes professional interaction or job searching feel impossible.

So, How Can You Turn Worsening Depression Around?

Forget about doing this alone.

You must still reach out.

If you don’t have the mental energy for anything else, finish reading this sentence and reach out for help right now. Depression recovery is not a solo endeavor. Your mind will too easily play tricks on you without other trustworthy voices and supporters to remind you of what’s true and good.

Reach out to loved ones. Secure an experienced therapist with online services. You deserve the attention of both.

Remember, depression is a lying bully.

Protect your thought-life.

You are not “so stupid.” Life is not “pointless.” People are not “better off without you.”

First, prepare for the barrage of thoughts like this with a journal to capture the triggers that send you on these mental downturns. Share them with your therapist and increase your awareness.

Next, keep a list of prayer, mantras, or affirmations nearby. Speak them out when depression drowns out your real inner voice. Sometimes you have to pipe in positivity from outside your own head.

Then, embrace the idea of an information diet. Depression will use whatever it can against you. Try to get your COVID-19 safety news from a reputable source and employ it. But, then tune out the social media drama, political news, and sensational headlines.

Read more books, learn a new skill, master an old hobby. Take this time to stand up to the bully in your brain and, little by little, control your thoughts with meaningful action. Reward yourself for every little victory. You deserve to feel better.

Maintain structure and your sanctuary.

Make your home a mental haven.

Sheltering in place needn’t feel like a prison sentence. Choose to make home a place where you embrace depression-busting self-care basics like a healthy sleep routine, nutrition, and exercise. Sit on the porch or by a breezy window for a mood-lifting dose of sun and Vitamin D. Keep a schedule and resist the urge to lose track of the days.

You are creative. You still have a purpose. Life still has meaning. Reflect that in your home.

Take the Next Step

To be certain, the urgent, authoritative command to disconnect from the comfort of friends, family, and coworkers was jarring. It’s perfectly okay if it’s been difficult to work through it. But, no matter how it feels right now, solid, reliable help is here. No judgment, no pressure.

Please read more about depression treatment and what comes next. Then, simply reach out. Let’s get through this together.