Are you usually a carefree and happy go, lucky person? Do you typically look to the glass being half full? Are you now with all this uncertainty feeling a bit depressed, nervous, or isolated? I want to assure you that you are not alone.
Human beings like structure, predictability, routine, and our brains work hard at creating habits out of mundane tasks. By grouping tasks together, our minds don’t have to remember it all. Often we do things mindlessly like drive to work, get ready for bed, manage money, or eating right are all examples of habits that we can put on automatic.
In our present world, our regular routines have changed or are suspended. Maybe you always stopped by the coffee shop to pick up your Café Americano or Caramel Macchiato, and now you are at home and no longer stopping by the coffee shop. Maybe you are not getting up at your “normal” work time, and perhaps you are staying up later because you do not have to get up as early. Many of us have been asked to work from home unless we are considered to be essential services. (a big shout out to those hard-working folks that are still doing their jobs; first responders, CPS workers, medical employees, faithful grocery workers, and others). By the way, we are also open but asking our clients to have telehealth appointments.
You might have noticed that you are not sleeping well at night or perhaps sleeping more, or your body may be craving more carbohydrates, and you are worried, restless, not sure of what to do with yourself. You may just feel down or blah. These are all normal reactions to what we are all experiencing in our world right now. The ambiguity and uncertainness can make us edgy and nervous. In the last few days, we have learned a new vocabulary, “social distancing”, “self-quarantine,” and “intervention Activities” heck we didn’t even know that CORVOD-19 was even a thing. Now that has all changed.
Our kids are home from school at first for two weeks now, some for two months or potentially longer. This whole pandemic is odd, and we have not experienced it before. If you are feeling a bit blue welcome to the “normal club,” depression and anxiety can be constant visitors for the next few weeks.
Let’s shift our focus and take a look at activities that can help reduce some of the depression or anxiety while keeping social distancing in place.
Go outside. The CDC and World Health Organization recommend going outside, just not in groups, and keep the 6’ space between you and others. The sun helps us by providing vitamin D and Serotonin, which is a chemical released by our brain. Serotonin is considered a natural mood stabilizer. Serotonin helps with many of our bodily functions, including bowel movements, bone health, sexual function, blood clotting, moods, and others. Specifically, Serotonin helps regulate our sleep, eating, and digestion. It also helps reduce depression and control anxiety. Ever wonder why when you are stressed you carve more carbohydrates? It’s to boost our serotonin levels. Going outside in the sunlight for 30 minutes daily can really help.
Open up the blinds or drapes. Allowing sunlight into your home will help with mood and may even kill bacteria. In a 2018 study, researchers at the University of Oregon found that in dark rooms, bacteria on average were alive 12% more than in a room filled with sunlight. Bacteria on average, in light-filled rooms, was only 6.8%. Less light can also mess with your Melatonin levels causing you to become sleep-deprived and grumpy.
Exercise we have long known that exercise is a natural treatment to fight depression. In an updated Harvard Health Letter from 2018, from the Harvard Medical School, Research shows that exercise is an effective treatment, and "for some people, it works as well as antidepressant medication.” It is most important to pick an exercise you like. Activities that you can still do includes running, biking, yoga, walking, swimming, resistance bands, and home workout videos. You can find plenty of ones on YouTube and since you have been watching those cat videos anyway, just add a 30-minute workout, then watch the cat videos.
Take a break from the news and social media. Give yourself some time off; endless news can increase depression and anxiety. We all need some downtime and continuously hearing the news can be detrimental to our mental health
Talk to loved ones and friends. This can be hard when we feel down, but it is crucial to keep in touch with our social supports. They may be struggling too. Just safely contact them over video chat or phone.
Listen to music; it’s a great time to find a new artist you like or create a new playlist. Music can be calming, reduce blood pressure, boost mood, and reduce anxiety.
Our brains are trying to make sense of this world, and you may feel ‘out of it” or in a fog. However, if your depression or anxiety grows during this time of social distancing, please reach out and get help. We are offering telehealth services, and research shows that they can be just as effective as in-person therapy. Please don’t suffer alone or needlessly.
By Sheralyn (Sherry) Shockey-Pope, MA, LMFT
I began my career in this field because I wanted to help people find their passion and zest for life. My goal working with clients is to help them find their voice and get out of pain as quickly as possible.
I have worked with children in foster care and helped prepare their families for placement. My specialties include anxiety reduction, depression relief, adoption issues, grief and loss, divorce and trauma recovery. I also work with adults who want to find their passion and change their lives while working through the traumas of their pasts.
I am on the faculty of the Public Child Welfare Training Academy where I train local county social workers on Intimate Partner Violence, Mental Health, Family Engagement , Self Care for Social Workers and Eliminating Secondary Trauma.
I also am available to speak to community groups or provide training on mental health issues, parenting and trauma I further enjoy my role as supervisor of trainees and interns as they are on their journey to become fully licensed therapists.
I am a Member of California Association of Family Therapist (CAMFT state level) and the current co-president of the Inland Empire Chapter of Marriage and Family Therapists 2014-2016. As well as the chapterfacitator for the Inland CAMFT 3000 Club.
I don't believe that a person should be in counseling for years and years. I think you come in, work on the issues and leave. Later, if you need a tune up, then you come back and we work on healing those issues.
It is my privilege working with my clients as they walk their life's journey.