Traditionally, it is defined as an ongoing pain that continues for at least six months. Of course, definitions like this are very much subject to individual interpretation. A common understanding of this kind of discomfort is that chronic pain exists solely as a medical condition. Thus, we think of it as a condition to be treated solely by a physician.

On the contrary, it is of great benefit to grasp the major psychological components at play. Understanding chronic pain in terms of the mind-body connection involved increases the likelihood of successful treatment, coping skills, and your ability to beat depression and thrive.

Examples of Chronic Pain

With chronic pain, there are countless factors and variations of those factors. That said, some common chronic pain examples are:

• Headaches and migraines
• Low back problems
• Fibromyalgia
• Nerve damage
• Arthritis

Left untreated, chronic pain can reduce your daily ability to function. Your quality of life will decrease — not only from the pain but also from associated symptoms like muscle tension, mobility limitations, and low energy.

The Psychology of Chronic Pain

Chronic pain also exacts a hefty emotional price. It reduces your ability to participate in your usual social interactions and events. This trend increases the likelihood of isolation and loneliness while reducing your happiness and satisfaction. The limits pain imposes on you can result in many other forms of mental distress, e.g.

• If your earning ability is impaired, you may experience guilt, shame, and feelings of inadequacy.
• Having no clear path to recovery often results in uncertainty and instability.
• You may chafe at being so dependent on others. You feel like you have become a burden.
• Relationships — at home and work — suffer.
• Even well-meaning people may question if the pain is “all in your head.”

It’s no surprise that up to 50 percent of patients with chronic pain regularly report high levels of anxiety and/or depression.

4 Tips on How to Thrive With Chronic Pain

1. Self-Education

The growing field of “pain management” has its own protocols and practices to offer. It can feel empowering to follow such advice while simultaneously exploring the many unique ways chronic pain is playing out in your life. Do your research and track your experiences.

2. Self-Care

Not everything you do has to aim solely at ending the chronic pain. It can be immensely helpful to take daily steps to subtly improve your quality of life. Areas to consider include:

• Sleep patterns
• Activity and exercise
• Eating habits
• Relaxation techniques

3. Acceptance

Chronic pain may always be there but yet, it’s not easy to accept. You can better thrive by working with it as a temporary reality than struggling against it (or denying it). Acceptance is not the same as surrender. Rather, it is a mindful perspective on your current situation. Instead of asking “why me?” try pondering: “What steps can I take now?

4. Coping Skills

Talk with both your physician and your therapist to create a toolbox of coping skills. The possibilities are endless, for example, distraction, journaling, biofeedback, creating a social support system, visualization, and mindfulness.

Where to Get More Help

You may have already seen a physician. You may already be taking some kind of pain medicine. The parallel track to this type of treatment is to seek out a mental health professional.

The self-education and acceptance discussed above help you understand the full scope of your condition. The pain is not in your head and its impact is not only physical. The physician will focus on the physical changes and managing the bodily pain. Your counselor will guide you in matters related to the following and more:

• Any underlying issues that might exacerbate pain or bodily tension
• The emotional damage caused by chronic pain
• The relational adjustments related to chronic pain

Committing to regular therapy sessions is an ideal complement to any medical approach. Please read more about depression treatment and contact me soon for a consultation.

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The result, then, is that when it comes to men and depression, too many go untreated for far too long, if at all. These men experience all kinds of problems which only exacerbate the pain and struggle that they feel.

Still, it is possible to get help for men that serves their unique needs and perspectives.

A Reluctance to Talk

According to the National Institute of Mental Health, one reason why men don’t get treated for depression is that they just don’t want to talk about it. When questioned, they are not willing to discuss the issue. But why?

There are some key reasons. Generally, such thinking is rooted both in personal experience and societal expectations. For example:

When suffering men were children, many learned from adult men that talking about your feelings was “bad.” They might not have been told this directly. Still, they learned, by example, that emotional displays and lessened masculinity were linked in the following ways:

1. Society tells these boys that they need to be “strong.” However, that is often connected to being silent too. Hence, the “strong and silent type.”
2. Depressed men also learn that talking about their feelings makes them less powerful. If you are weak, then others can take advantage of you.
3. These boys grow up believing that discussion of mental health is something that men just don’t do.

Misinterpreting the Signs

Even though men don’t often talk about their emotions, that doesn’t mean they don’t occur. Men with depression just express them differently. For instance, instead of appearing to be sad, men might lash out in anger instead.

This sounds confusing. After all, if someone is sad, shouldn’t they just feel sad? Yes! However, we often don’t permit men to do this.

If they believe that feeling sad, depressed, etc. is wrong, they will beat themselves up for it. Essentially, they feel bad because they feel bad. This festers and grows into anger. That, in turn, is the emotion that gets released. Often at the wrong time.

Watch Out for Grumpiness

Have you ever known someone who identified as a male who is always grumpy, prickly, or just plain irritable? These men always seem to have a “chip on their shoulder.” They seem to hold continual resentment against something or someone. Nothing makes them happy.

Often there’s a reason for that. Keep in mind that irritability is really a low-grade form of anger. It’s not the destructive anger that we are used to seeing. Yet, it is anger nonetheless. Without help, these men can struggle for a very long time.

The Connection Between Substance Abuse, Men, and Depression

One very important aspect to note is the connection between substance abuse, men, and depression. Because men struggle with talking about their emotions, they manage them in other ways. They often cope unproductively and unhelpfully. Many manage by drinking or via drug use.

This actually makes sense, unfortunately. If sadness and depression make you feel bad but you can’t resolve them, you might numb yourself to those feelings. It’s a way to self-medicate. Still, as we know, that’s not a healthy long-term solution. In the end, this can exacerbate personal trouble.

Men and Depression Treatment

Men with depression don’t have to live lives filled with anger, bitterness, or substance use.

The best option when it comes to men and depression? Professional help through depression counseling. Although men are often wary of therapy, it is crucial for recovery. Thankfully, there is more awareness of these issues today than in previous generations.

What helps most is a therapist who understands the dynamics preventing men from the help they need. If you are struggling with depression, please read more about depression treatment and contact me today about how counseling can help.

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While you can’t take away their feelings of sadness or hopelessness, one of the best things you can do is to support them. Still, you may be at a loss as to how to do that effectively. 

Thankfully, there are some things you can do to help them manage their depression. In doing so, you can be a source of comfort for them while also helping your relationship. 

So, what are the best ways to support your depressed partner? 

Learn More About Depression

Keep in mind that everyone deals with depression differently. Understanding your partner’s depression as best you can is incredibly important. So, don’t be afraid to talk to them about it whenever they’re willing to open up, but don’t push. 

You can also do as much research as possible about depression, in general. Learn how it impacts people, what the common symptoms are, and how people who struggle with it can get through it and manage those symptoms. 

The more you understand about depression, the more you’ll be able to help your partner. That doesn’t mean that you will ever be able to “fix” everything for them. But, when you have a better idea of what they’re going through, you can provide the support they need rather than feeling as though you’re at a loss as to how you should help. 

Create the Right Environment

If you live with your partner, one of the best things you can do to support them is to create the right environment at home. They should know that you will be there for them, no matter what. Asking things like “how can I help?” or simply saying “I’m here for you” can go a long way. 

Your home environment should also encourage a healthy, positive lifestyle. It’s very easy for depressed individuals to have symptoms that have a negative impact on their sleeping and/or eating habits. Others may try to avoid social situations or stop doing things they typically enjoy. 

So, focus on creating healthy meals and exercising regularly with your partner. Make plans to do things together, and make every situation as low-stress as possible. That doesn’t mean you need to walk on eggshells to make sure they’re always comfortable. But, recognizing their symptoms and thinking of ways to combat them can be a big help. 

Encourage Treatment

Depression won’t often go away on its own. Once someone is in the throes of it, it can be very difficult for them to get out without some kind of help. 

If you truly want to support them, you should encourage them to get treatment. Talking to a mental health professional can make a huge difference in the life of someone struggling with depression. They can start taking medication that may make things more balanced, or learn the skills needed to manage their symptoms and take control of their lives once again. 

It can be difficult to see the person you love struggling with something like depression. But, the situation is never hopeless. Keep these ideas in mind to be their support system, and feel free to contact me for more information or to learn more about how depression can impact a person. 

While you’re supporting your partner, it’s also a good idea to take care of your own needs. You can’t pour from an empty cup. So, don’t exhaust yourself or stress yourself out by doing too much for them. Make sure you’re getting enough rest and practicing self-care. When you do focus on your own needs, you’ll be able to better care for your partner without burning out. 

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Just ask anyone who is considered a high-functioning, depressed individual. 

The symptoms of high-functioning depression are often the same as more severe cases. However, they may feel or appear less intense. This, of course, doesn’t make this form of depression any less real or harmful to the person experiencing it. 

Most people who have high-functioning depression simply “go on” about their days while struggling internally. Their sense of belonging and being understood can feel diminished. Their competence often overshadows their pain. 

Are you suffering this way? You don’t have to go on hurting or feeling ashamed. Fortunately, high-functioning depression treatment is available. Your unique challenges can be addressed with care and support.

What is High-Functioning Depression? 

One of the biggest reasons why people don’t seek out treatment for high-functioning depression is because they may not know how to self-diagnose. 

You might simply think you’re “in a funk” or temporarily sad. Many people think experiencing depression means your life has to be seriously impaired. That isn’t always the case.

Someone who has high-functioning depression may be able to go through their life normally on the surface while internalizing their struggles. 

It’s important to note, too, that there can still be some impairment or issues with daily function. Are there are days when you just can’t get out of bed, or you go to sleep early? Other times you may not be able to perform at work or dedicate yourself to your relationships.

If these feelings, and the problems they cause, are persistent and consistent, you’re dealing with much more than “typical” sadness. 

What Are the Signs?

Again, the signs of high-functioning depression are very similar to other cases. They just tend to be less severe. Some of the most common symptoms of high-functioning depression include: 

• Changes in eating habits
• Insomnia
• Lack of energy
• Difficulty concentrating
• Feelings of hopelessness

You might not feel these symptoms all of the time or even recognize them to be particularly serious. For example, you might have to force yourself to spend time with friends and family when you would rather be at home. Or, you might find that you’re having trouble staying focused at work or school but you’re not sure why. 

While these symptoms might not keep you from getting through your days, it doesn’t mean they are easy to deal with. Or should be ignored.

In fact, you might start to wonder if there is something wrong with you or questioned whether you really deserve treatment. It’s easy to get confused and wonder why you’re feeling a certain way, especially when those thoughts and feelings are just beginning. That’s exactly why high-functioning depression needs to be addressed clearly, with the right guidance. 

How to Treat High-Functioning Depression

Thankfully, high-functioning depression is manageable. It’s often treated in the same way more severe cases of depression are, with various therapeutic methods.

The most important part about treating for high-functioning depression  is getting the proper diagnosis, in the first place. Depression doesn’t often go away on its own. Getting to the root cause is extremely important. This typically requires the help of a mental health professional. 

If you’ve been feeling any of the symptoms listed above, don’t assume that you’re just going through a “phase” or that you’ll get over it. It’s normal and okay to be sad at times. However, you shouldn’t feel a lasting sense of hopelessness or sadness that goes on for months.  ou should have to constantly have push through tasks and responsibilities with no sense of hope or satisfaction.

With that being said, it’s okay if you don’t recognize the signs and symptoms. If you feel as though you might be experiencing any of them or you have more questions, feel free to contact me. Together, we can address the way you’re feeling. 

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Seasonal depression can be hard if you struggle with it. You wake up when it’s dark and cold, and you might even go to work in the darkness and come home the same way.

It’s easy to feel unmotivated, unproductive, and sad. With the pandemic worries on top of that, you could be facing a dangerous combination. 

So, how can you cope with COVID-19 while battling seasonal depression? 

Winter During the Pandemic

There have been several studies already showing some of the mental health effects of the pandemic. People are feeling isolated, anxious, fearful, and uncertain. 

Now that winter is just around the corner, coping with those feelings in addition to seasonal depression will require a bit of strategizing. 

It’s important to know ahead of time what your winter triggers might be, in light of the pandemic. They might include things like: 

• Frigid temperatures: Being outside has offered a bit of relief for those stuck at home or trying to social distance. In the winter, it isn’t possible to be out as much depending on where you live.
• Social isolation: Isolation has been a huge problem since the beginning of this pandemic. While it’s important to keep yourself and others safe, humans are social creatures. Being alone and feeling disconnected can wreak havoc on your mental health. In the winter, it can be even worse. 
• The holidays: There is, perhaps, no time worse for social isolation than the holiday season. Some people feel down during the holidays, to begin with. But, if you feel like your traditions are being denied or you can’t see the people you love, it could be another powerful trigger. 

It’s so important to acknowledge the triggers but not give in to the emotional upheaval that can ensue. Take action now in the following ways so you can cope throughout the winter:

How to Manage Your Seasonal Depression During the Pandemic

If you typically struggle with seasonal depression, be prepared to feel it, even more, this year. But, there are things you can do now and throughout the season to cope. 

First, spend as much time outside as possible. If you live in an area where the weather is still nice, get outside often. Nature and fresh, brisk air can rejuvenate and shift your focus outward. Soak it up as much as you can to build up your resilience. Being outside is a great way to remain socially distanced while taking advantage of some much-needed, immune-boosting sunlight. 

Another good rule of thumb?Practice mindfulness or meditation. Doing so, even for a few minutes each day, can help you to stay focused on the present. When you have seasonal depression and you’re anxious over COVID, it’s easy to let your mind wander to the worst places. and stay there. Mindfulness allows you to let thoughts come and go freely. You focus only on your breathing and what is surrounding you now. 

Finally, keep your routines throughout the winter. Try to wake up at the same time, follow a morning ritual, and go about your day. Nighttime routines can also help provide you with a sense of comfort and stability despite the changing light. 

If you’re still struggling or worried that this winter will be harder than most, you’re not alone. Feel free to read more about depression, seasonal or otherwise, and please contact me soon. Together, we’ll go over more ways to cope through the colder months as the pandemic continues to spread across the globe.

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But, that doesn’t necessarily mean you’re struggling with depression. 

On the other hand, it’s important to recognize depression for what it is. If you do have the signs and symptoms of depression and you dismiss it as sadness, it could easily become worse, and much harder to manage. 

So, how can you tell if you’re depressed or just sad? 

Knowing The Differences

The most important thing to understand is that depression is more than just sadness. When most people think about being depressed, sadness is usually the first thing that comes to mind. But, that’s only part of it. 

With millions of people dealing with depression across the globe, there are no two cases that are exactly alike. 

Some people have a hard time doing the things they used to enjoy or spending time with people they love. Others don’t like being alone. Some feel constantly fatigued and tired and want to sleep all day. Others struggle with insomnia. 

So, there is much more to consider about depression than just sadness. 

Episodes of depression typically last for at least two weeks. So, if you’ve been feeling sad or dealing with any of the other signs or symptoms listed above, you could be facing depression. If you feel sad about a specific event or if it seems to come and go and doesn’t last long, you are probably just dealing with the normal sadness people face from time to time. 

How to Know If You’re Sad

Think about the things that are going on in your life. Did you recently go through a breakup or lose someone important to you? Did you lose your job? We are living in uncertain times at the moment in light of the COVID-19 pandemic. It’s normal to feel stressed, anxious, and even sad about the state of the world. 

But, regular sadness from things like these is normal, even when it feels extreme. As stated above, however, feelings of sadness typically do go away on their own after a short time. 

However, sadness can turn into depression when it’s prolonged and is combined with other symptoms. 

A good way to know if your sadness has turned into something more is to consider how it is affecting your daily life. Do you have a hard time getting out of bed? Are your relationships struggling? Do you just not feel like “yourself”? Depression changes a lot of things, and it can affect your mood in such a way that it starts to impact your overall quality of life. 

What To Do If You Have Depression

If you’re concerned that you might be dealing with depression, one of the best things you can do is to seek out professional help. Again, depression affects people differently. But, you don’t have to handle it on your own. 

That doesn’t mean there aren’t plenty of things you can do on your own. In fact, learning the skills to manage your depression symptoms can make a big difference in your quality of life and how good you feel on a daily basis. 

But, getting started can be overwhelming if you don’t know where to turn. If you think you’re struggling with depression, feel free to contact me. Together, we can talk about the possible underlying source(s) and work on some techniques you can use to manage your depression every day. Whether you’re feeling sad or you’re worried it might be something more, remember you don’t have to live with it in silence. Please read more about depression treatment and contact me for a consultation soon.

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When people feel overwhelmed by life or a specific situation, it’s not uncommon for them to want to feel better. But, far too many people don’t seek out the help they need. Instead, they turn toward self-medicating. 

Self-medicating typically involves turning toward things like drugs or alcohol to “numb” the pain or stress you might be feeling. Unfortunately, it’s far too easy to let it get out of hand. Self-medicating causes you to avoid reality, rather than facing what might be bothering you. 

So, what are some of the key signs that you might be self-medicating, and how can you self-soothe, instead? 

Signs of Self-Medication

Because everyone experiences mental health issues differently, self-medication can vary, too. However, there are a few common signs to be aware of, including: 

• Isolating yourself or staying away from friends and family
• Changing your hobbies or who you spend your time with
• Hiding how you spend your time from the people you love
• Not taking care of yourself, including basic hygiene
• Struggling at work or school
• Raging or sudden outbursts of anger
• Spending excessively, financial troubles (even from excessively purchasing drugs/alcohol)

One of the biggest problems with self-medicating is that it actually doesn’t solve whatever you might be dealing with. Instead, it can make those problems worse, especially if you’re struggling with depression. Things like drugs and alcohol might dull your senses for a while. But, they can take you down a much deeper hole when it comes to mental health issues. 

How to Self-Soothe Instead

So, how can you avoid self-medicating while still keeping your stress under control so it doesn’t lead to bigger issues? 

One of the best things you can do is to acknowledge how you’re feeling. People who self-medicate often try to mask their real feelings with substances. Accepting your feelings will make it easier to work through them. 

With that in mind, some of the best strategies for self-soothing include: 

• Try deep breathing and mindfulness whenever you feel an especially stressful or overwhelming moment. Focus on the present and how your body is responding to those deep breaths. 
• Turn negative self-talk into positive talk. It’s easy to be your own worst enemy. If negative thoughts are driving your anxiety or depression, fight back against them and flip them to something positive. 
• Be more compassionate with yourself. Everyone goes through hard times. Show yourself more kindness and vow to treat yourself as well as you treat others. 

Finding the Help You Need

If you are really struggling with issues like anxiety or depression, the good news is you don’t have to go through them alone. Self-soothing techniques are great for calming yourself and fighting stress in the moment. But, if your stress is caused by an underlying condition or beyond your ability to rein in, there is no shame in seeking support. Talking to a mental health professional is the best way to get to the root of the problem and finding ways to work through it. 

Self-medicating will only delay the peace you long for and possibly damage your relationships, career, and future. Read more about anxiety and contact me if you are struggling or feeling overwhelmed. Together, we can talk about more ways to self-soothe when you are on your own. We will also dive into the root of what is causing your stress, so we can move past it together. Please read more about depression treatment and reach out for support soon.

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Negative self-talk is very powerful and can be difficult to ignore. But, it isn’t impossible. You’ve probably heard the saying that you “are your own worst enemy”. In many cases, that’s true! No one can hurt or hold you back quite like yourself. 

Thankfully, there are key ways you can transform your self-talk into something more positive. As a result, you will have a better chance of fighting back against negative thinking and depression. In time, such empowerment can result in a stronger sense of self-worth. 

Let’s take a look at some of those tips that you can start putting into practice immediately. 

1. Acknowledge Those Thoughts

Ignoring negative self-talk simply doesn’t work long-term. You might be able to “block out” that little voice for a while, but honoring and accepting emotions for what there are is important for improving mental health. 

Instead of avoiding the negative dialogue within you, acknowledge the self-talk. Doing so helps you to recognize it clearly and helps you separate the “good” from the “bad”. This way, you give yourself a chance to pause and notice that the negative things you’re telling yourself aren’t true. 

2. Look for Evidence

If you can’t convince yourself that the thoughts driving unhelpful self-talk aren’t true, then look for evidence. For example, if a thought pops into your head that your boss wants a meeting with you because you’re going to get fired, look for the clues. Have you been performing poorly at work? Have you received any warnings? 

Most of the time, you will be able to get rid of negative self-talk by logically proving them wrong. So, don’t be afraid to become a detective when that inner talk gets too dark. You may feel empowered and more in control of your moods as a result.

3. Think About Something More Realistic

Once you understand that the negative thought isn’t true, think about how you can transform it into something more accurate and reality-based. 

Using the same example, if your boss calls you into a meeting, what are the possible reasons? Is there a project you’re working on that they might want an update on? Have you been hitting your sales quotas and they want to congratulate you? Are there changes happening in the office and they want your opinion? 

4. Separate Your Negative Critic From Yourself

While negative self-talk occurs in your own mind, it’s a good idea to try to separate yourself from that voice. 

Your inner critic isn’t you. It isn’t who you want to be, and it isn’t what you really think about yourself. By repeating some of those affirmations to yourself, you can take away some of the power from that critic, and put more focus on who you really are and who you want to be. 

5. Push Back Against Your Inner Critic

It won’t be easy to get rid of that negative voice at first. So, while acknowledging it is important, it might be even more important to debate with it. 

Yes, that might seem a bit silly, at first. But, fighting back with the negative talk inside your head is another way to take away some of its power. One of the reasons negative self-talk can be so powerful is because people often let it take over. Remind yourself of who you are, and talk back. 

6. Get Support Soon

You don’t have to deal with negative self-talk on your own. Finding someone to talk to that can help you become stronger against that inner-dialogue can make a big difference. A therapist or counselor, for example, can provide you with even more tools to silence that inner critic for good. 

Use some of these strategies to get started as you fight back against negative self-talk. The sooner you get started, the sooner you’ll realize the lies that kind of talk has been making you believe, so you can conquer them. Depression won’t go away on its own. Techniques like those listed help but a therapist can help you solidify the fulfilling life you long for. Please read more about depression treatment and reach out soon.

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You’re not alone. But it may feel like it. Depression loves to have you all to itself.

The effort of trying to manage your symptoms can keep you hunkered down and under the covers. Unfortunately, you may also be keeping yourself far away from the mood-boosting power of nature and sunlight too. Did you know that 2 hours a week or 20-30 minutes a day can do wonders for your mental health?  Current research shows that your ability to think, cope, and relate to others is greatly enhanced by time doing some light activity outside.

Consider the following ways fresh air and open space can refresh your perspective and open your mind:

5 Ways Going Outside Helps Manage Your Depression

1. An Energy Surge

Unmotivated and sluggish?

Your body is made for more than a life indoors. A recent study indicates you can forgo your morning cup of coffee for  20 minutes in the fresh air and receive the same energy boost. Does your focus dip in the middle of the day? A dose of nature can resolve the brain fog that you may feel after hours of interior lighting and conditioned air. 

2. A Happier Outlook

Despairing and self-critical?

Outside activity also boosts your serotonin levels. This is the biological chemical that contributes to wellbeing and happiness. Getting outside can support your efforts to ruminate less and obtain a more self-compassionate attitude.

3.  Relief and Perspective 

Overwhelmed and hopeless?

Trying times can cause stress and upset that lead to problematic anxiety or low mood. To combat these feelings before they become too entrenched, consider long nature walks or even lounging in a fragrant garden.

The sights and scents of the outdoors can act as a sort of calming aromatherapy as well as mood-boosting stimulation. Time spent noticing a natural world that works harmoniously and interdependently helps put life in perspective.

4. Creativity and Inspiration 

Purposeless and indifferent?

When people feel confined and restricted, mental blocks and brain fog are not uncommon. Whether you’re an expressive type or just trying to think outside the box, time outdoors can help stimulate creativity when you feel like you’ve hit a mental block.

The natural world is often a source of inspiration. The sensory stimulation not only soothes tension but helps broaden thinking and awaken your imagination. 

5. Rest and A Refreshing Reset

Dragging, drained, and unfocused?

The truth of depression is that it is exhausting. Many people suffer insomnia, disrupted sleep, or sleep for many more hours than is helpful or productive.

Getting more time outside helps re-establish your body’s natural circadian rhythms. The desire to sleep at night and feel more refreshed and active during the day can reemerge as your routine again. Soon, you may find you feel less stressed and more in control of your moods.

Take the Next Step…Literally.

Why not start every day with a brief walk. Or end the day with a few moments outside looking up at the stars or the city lights? Breathe. Give yourself a bit of mental space. Depression won’t go away just because you take a walk. But you can learn to manage it with techniques like these. then, reach out to a therapist to help you take even more steps toward a happier life. Please read more about depression treatment and reach out soon.

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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.

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