During a time of intense societal upheaval and change, when the health of so many is at risk, and isolation has become a part of our everyday experience, our mental health can become greatly effected. As we have all seen during the time of COVID-19, adjusting to these changes can be incredibly hard. Feelings of fear, anxiety, loneliness, confusion, agitation, and existential dread are just some of the many emotions people are experiencing during this time. Learning how to cope with symptoms of anxiety and depression amidst this pandemic while we are dealing with compounding personal issues, like caring for our families and tending to our significant relationships, continuing work or or not working at all, financial strain, dealing with other health issues, and more, can feel near impossible at times. Know that you are not alone and that there are resources available, both small and large, to help you cope with anxiety and depression during turbulent times.

Are you struggling with symptoms of depression?

-feelings of low or decreased energy

-persistent feelings of sadness or emptiness

-feeling hopeless or pessimistic

-anger, irritability, restlessness

-feeling low self-esteem and/or self-worth

-loss of interest in activities you used to enjoy

-insomnia or over-sleeping

-suicidal thoughts and/or plans

-difficulty concentrating on daily tasks

-pain in the body

Are you suffering from symptoms of anxiety?

-increased worry, panic, paranoia, or fear

-feelings of dread

-irritability, restlessness, or feeling on edge

-racing heart or tightness in chest

-insomnia or hard time sleeping, restlessness

-fixation or ruminating thoughts

-feeling fatigued easily

10 ways to cope with anxiety and depression during turbulent times:

1. Move your body

Walk, dance, jog, run, hike, do some yoga, or engage in whatever sport or physical activity that inspires you. Moving the body will help unlock any stagnant energy you may be carrying, free up mental and emotional space, and reset your system. The endorphin high acts as both a mood stabilizer and stress reducer to help combat the symptoms that come with anxiety and depression, among other positive effects. For added benefits, exercise outside.

2. Get Vitamin D

The sun is known to have a huge positive impact on our mood. Experts say morning light is best and anywhere from 10-30 minutes is ideal in receiving the most optimal health benefits. If you live in a place with less sunlight during certain months of the year, purchasing a blue light or taking extra vitamin D supplements may be in order (or a trip somewhere warm if that’s within reach).

3. Eat As Well as you can

Continued efforts to maintain a balanced, healthy diet serves us in more ways than we often realize, especially when we feel stressed. Nourishing, healthy, whole foods can have a huge impact on both our physical and mental well being. When our bodies feel cared for, it sends a message to the brain that we are doing well, which then influences our overall mental and emotional well-being, minimizing symptoms of anxiety and depression. Consider which foods make you feel great after consumption and which make you feel tired, foggy, or low energy. Try your best to cultivate a habit of eating foods that make you feel genuinely good, whatever that may be for you.

4. Avoid becoming overly-dependent on substances

Though substances can appear like an easy access, quick-fix resource, often there are repercussions when we overly depend on them. Alcohol specifically and other drugs can feel like a great escape in the moment, only to cause symptoms of anxiety and depression once the buzz or high wears off. Monitoring your intake is important when your mental health is already at stake. If you struggle with an active addiction, seeking professional help and/or joining Alcoholics Anonymous or Narcotics Anonymous is often necessary and can be a great resource to changing you habits for the long term.

5. Bring in more mindfulness meditation or create your own spiritual practice

A simple 5-10 minute mindfulness meditation practice can work wonders for building awareness of our mind habits and finding rest and healing within. Especially if we have a tendency toward obsessing or latching onto negative thoughts or worries, mindfulness can help us to better see this pattern and work to let it go, refocusing our attention toward deeper spaces in the psyche where peace and spaciousness naturally exist. There are great guided meditations on Youtube. Here is one to get you started.

For some, meditation is inaccessible, frustrating, or further anxiety producing. If this is you, know that you are not alone. There are other ways to access peace or a feeling of ease within - playing music and dancing in your space, writing, prayer, lighting a candle and staring into the flame for a few minutes, or going to your favorite art form can work wonders for the mind and put the body in a state of momentary bliss. Start wherever you are.

6. Monitor your amount of screen time

Though it may feel tempting to distract, seek connection to others through social media, stay up to date on the news, and access more information through being online, too much screen time has proven to cause many issues from mood disorders to sleep problems. Setting a timer or writing a visual reminder to keep nearby to limit your screen time can help to keep us from getting too consumed by the screen.

7. Keep a routine

Whatever this looks like to you - getting up at the same time everyday, making your bed first thing in the morning, taking some time to stretch, journal, make tea, walk your dog, or eating a healthy meal, keeping a routine is helpful in both regulating the nervous system and keeping us from dipping into negative thinking. It also can help move our stress elsewhere and out of the mind and body.

8. Get adequate sleep

Sleep issues that come from anxiety and depression can range from over-sleeping to restlessness or severe insomnia. Keeping a nightly wind-down routine like journaling, reading, light yoga, or meditation, and staying away from screens for a couple hours before bed can greatly reduce sleep issues. In severe cases, medicine may be necessary to help get your body back into the right rhythm. Though studies say napping can take us out of rhythm, if you need to rest during the day, trust that you are allowed to make that decision for yourself based on what your body is telling you.

9. Seek social connection and support

It is so easy to isolate and avoid the outside world when fear is in the air due to COVID-19. If you’re unable to get out and see friends or family, a simple phone call or joining an online group can be helpful. Taking a walk with a neighbor could be just what you need. Sharing the truth of where you are and what you are feeling with trusted others helps to reduce the intensity of the symptoms that come with anxiety and depression.

10. Seek professional help

When coping on your own feels like too much, seeking professional help can be greatly supportive. A therapist who is skilled in working with anxiety and depression is trained to help you with the symptoms you are struggling with. They can even help you find further support in the form of a psychiatrist for further assessment if you are needing medications or guide you toward other healing modalities to build up your resources as needed, alongside the therapy. To get started finding the best therapist for you, Psychology Today offers a thorough list of therapists of all kinds in your area.

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If you are needing more support, feel free to reach out. Dana Andrews with True Nature Psychotherapy offers anxiety therapy, PTSD and trauma therapy, and couples therapy online anywhere in California. Reach out today with any questions or to schedule a free and confidential phone consultation.

Coping with Anxiety and Depression during Turbulent Times