"It's the end of the world as we know it (and I feel fine)" - R.E.M.
At this point, much of the world has been shut down to prevent the spread of COVID-19. Schools, offices, gyms, bars and restaurants and any other "non-essential" services are closed for at least the next few weeks. Most of us have had our daily routines completely disrupted. Trapped in our houses and flats with cabin fever, stalked by an invisible enemy that threatens not just us, but our loved ones, especially our older loved ones like our parents and grandparents. Any of us could unknowingly transmit this lethal disease to anyone else without showing any symptoms ourselves. It's absolutely terrifying, like something out of a horror movie. None of us can say how long this will last or if it will ever end at all. We have only hope. And each other.
Last time, about 3 weeks ago, I wrote about our training and how it helps. Since then I've been watching everyone including myself. Slowly, this situation is wearing us down. Day by day we sink deeper and struggle harder to keep our heads above water. We need to understand that many of us may fall into depression, and we need to know how to help ourselves (and others) if we do.
The Big D
The WHO considers depression the main cause of disability worldwide. Yep. The MAIN CAUSE. Affecting more than 264 million people of all ages worldwide. In the worst cases depression can even lead to suicide and nearly 800,000 people every year kill themselves, making it the second leading cause of death among 15-29-year-olds. It's that serious. Depression is nearly twice as common in women as in men, and can affect children as young as 3 years old. Some small children, due to lack of language skills, cannot express their feelings of sadness to us, making depression in children particularly challenging to diagnose or treat. Depression can occur anytime we are impacted by major life events and is characterized by feelings of hopelessness and despair for extended periods of time, or when we perceive a loss of control or the ability to determine the outcomes of our decisions. Given the nearly unprecedented changes we are facing, and the long duration of these stresses, it is natural that many of us will be at high risk of depression in these times.
What Does It Look Like?
Typical symptoms of depression can include:
- a depressed mood
- reduced interest or pleasure in activities once enjoyed
- a loss of sexual desire
- changes in appetite
- unintentional weight loss or gain
- sleeping too much or too little
- agitation, restlessness, and pacing up and down
- slowed movement and speech
- fatigue or loss of energy
- feelings of worthlessness or guilt
- difficulty thinking, concentrating, or making decisions
- recurrent thoughts of death or suicide, or an attempt at suicide
Now What?
As always, it is important to observe yourself and your behaviors. Sudden changes in circumstance can result in sudden changes in behavior too. Keeping track of changes is also a good way to observe trends, and there are many apps available that can help you monitor your eating habits, sleep patterns, energy levels and the like. Keeping a journal or blog (online or using a notebook) can be a good way to record your thoughts, feelings and emotions for later review.
If you suspect that you might be at risk of depression, especially if you have a history of depression or other mental illness, what should you do about it?
Acknowledge What You Observe
There should be no stigma about mental illness. It is extremely common and can affect ANYONE. There is no shame in it, and recognizing the symptoms/acknowledging the situation is the first step toward prevention and healing.
Engage Others Often
It is important to overcome feelings of isolation and disconnection so that we can engage others and talk about what's going on. When we are depressed we often feel we have no one to listen to us, but in fact even if money is an issue there are various online forums/chats and free dial services that we can use. Some of these are even anonymous which can help if we feel nervous or embarrassed. Support groups abound. Get involved, share, be connected. It's OK to feel down. It's not OK to not do anything about it.
Plan Daily and Act with Immediacy
Lethargy and lack of motivation are trademark symptoms of depression. It's good to make plans and routines for every day which include: setting the alarm clock (and not ignoring it to snooze!), interacting with others (even online via video calls), healthy eating (bias toward natural fruits and vegetables) and moving the body. Here are some great ways to keep active at home: https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home
Take multivitamins (especially vitamin C, Vitamin D and Omegas) as needed to make sure you have good nutrition. Make use of your bath daily (epsom salts or other add-ins help too!) Being at home is a great opportunity to rediscover the joys of cooking meals, and it is good to avoid overusing meal delivery services in favor of making your own where possible. If you need more skills, there are many, many shows on YouTube that can teach you to make just about anything. Meditation (at least 15 minutes daily) is also highly recommended for helping to manage stress. We may be in lock down but if the weather is nice, go out on the balcony or roof for even a few minutes to feel the breeze and sunshine.
Music and Mood
Do make sure to keep pleasant sounds around you throughout the day, especially if your place is too quiet. Background noises can be comforting music, nature sounds or anything that helps you relax. Aroma is helpful too. All 5 senses play a part in what you perceive, which plays a part in how you feel.
Seek Professional Help
If these negative feelings and behaviors persist, especially if they become thoughts of self-harm or suicide, they must be treated as legitimate and serious. It's important to seek immediate, professional help including hospital/clinic visits if needed. Depression is often treated with a combination of medication and psychotherapy, which can be very effective. Depression is like any other serious disorder - potentially deadly if left untreated.
In the End
In times of turmoil, it's natural to feel stress. Make sure to check yourself, and the people around you, to be sure not to be overwhelmed by everything that's going on. COVID-19 is not the only serious illness out there these days. Depression is far deadlier. We can get through this. I promise.
Stay Vigilant.
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