Instances of anxiety and depression are rampant, as people grapple with COVID-19. Every last one of us has been touched in some way by the pandemic. Naturally, a new disease can spark fear and stress, and social distancing can increase feelings of loneliness. Men, women and children are suffering as a result of this uncertainty, fear, and isolation. Despite all this, there are ways to cope. While we are mired in uncertainty for what the future holds, I assure you we will ultimately prevail.
It is normal to have feelings of anxiety during times like these. If you are diagnosed with COVID-19, you may feel particularly anxious. One way to manage is to trust in medical professionals’ advice. Personally, I have enjoyed watching Dr. Sanjay Gupta’s advice on breathing techniques for COVID patients. He recommends doing breathing exercises sitting up first, then continuing the exercises in a prone position on your stomach. This is to discourage mucus settling in the bottom of the lungs. Dr. Gupta’s recommendations can be easily found online if you’d like to see his demonstration.
People experiencing anxiety tend to feel restless, wound up, or irritable. They may also be easily fatigued, sleeping too much or too little. Some describe having difficulty concentrating, and their minds go blank at inopportune times. Others describe muscle tension. Most tell me they have difficulty controlling their feelings of worry.
Situational anxiety, that comes about as a result of specific circumstances, is one thing, but anxiety with a genetic component will not usually resolve on its own. I have seen that medication in conjunction with counseling can help people feel less anxious and more in control of their lives. I know first-hand that COVID-19 makes anxiety worse. I have an elderly, disabled brother who lives in a care home in Boston. In March, a staff member told me her coworker had gone to the beach for spring break. She became infected and spread it to the youngest resident. As older people and those with underlying conditions are the most vulnerable to COVID-19, I felt anxious about my brother’s health. I knew that he would likely die if he contracted the virus. To regain a sense of control, I found myself calling seven different agencies seeking information. Thankfully, the infected resident, who recovered, was able to self-isolate in his room, and everyone else was tested, so it was unable to spread further. I have been there with you, and am deeply understanding of your anxiety. There is always hope.
Men and women experience depression differently. Men who are depressed may appear angry and aggressive. They may feel tired and lose interest in work, family, and hobbies. Some suffer insomnia, or sleep too much. Men often feel restless or “on the edge.” They may be unable to concentrate or remember details. They may overeat or lose their appetites completely. Frequently, men experience physical symptoms, like aches and pains, headaches, and digestive problems which prompt them to go to their doctors. Some men turn to drugs and alcohol to self-medicate.
Depression in women can be genetic, biological, environmental, or may have physical factors. Some feel persistently sad or anxious, while others find themselves feeling empty and numb. They may feel helpless and hopeless. Many women experience decreased energy and increased fatigue. They may suddenly discover they’ve lost interest in hobbies or other activities. Women can talk more slowly and feel restless or have trouble sitting still. Their appetites may change, and their weights may fluctuate (e.g. “the COVID 15”). Some women even experience aches and pains, headaches, stomach cramps, or digestive problems without a clear physical cause.
Children who may be experiencing depression can have similar symptoms. Generally, they will have stomachaches and headaches. They may be more clingy than usual and follow you around, or not want to play with their usual toys.
I have many recommendations to help you get through the pandemic. I always recommend people limit their time watching the news to five minutes or so. The news is often negative, and can remind you of the things you’re anxious about, like COVID-19 and the upcoming November elections. I would suggest limiting your news consumption at least until stage 3 of vaccine trials have come to an end.
If you find yourself feeling alone, call or video chat with a friend. Additionally, go outside in the sun for 30 minutes a day, with sunblock if you choose, for Vitamin D. I myself take a daily 4000 IU supplement as well. Exercise is another simple way to manage stress. You should exercise for at least 30 minutes a day to get the benefits of the serotonin, dopamine, and endorphins that are released during exercise. Of course, right now I can’t recommend going to a gym, as they tend not to be clean in even the best of times. In fact, I picked up MRSA at a gym several years ago, which I had to take bleach baths for three months to clear up! As a high-risk person, I especially cannot take the risk of going to an in-person gym. However, you can find myriad free exercise videos on YouTube, to do from the comfort of your own home.
Good sleep is paramount for depression management. If you are having trouble getting to sleep, staying asleep, or waking up feeling rested, see your doctor and don’t be shy about explaining your problems. In addition to pharmaceuticals, there are also over the counter supplements that can support good sleep. I like Twinlab’s l-Triptophan. It is pricier than some other supplements, but can help you sleep. Melatonin is another popular supplement used for sleep, even by many psychiatrists. I always recommend GNC Melatonin 3mg timed release, as it helps you not only fall asleep, but stay asleep.
Depression is painful. 7.1% of adults have had at least one major depressive episode, and due to the pandemic, that percentage is increasing. If you believe you may be suffering from depression, please seek help from a professional. Counseling and medication work best when they are used together. If you reach out, you can see a world of difference.
We can learn to be resilient. One way to get through challenging times is to think to the future and make preparations. For example, I am getting a flu shot for the first time this year.
Try to stay connected with other people in safe ways. Social connections are important for your mental health. If you believe in God, you can turn to religion for support. Many churches are hosting virtual meetings to congregate, without risking anyone’s health. I have even been to virtual funerals, which have helped me gain closure after the loss of a loved one.
If you’re experiencing a mental health crisis as a result of the COVID-19 pandemic, you can call the Disaster Distress Helpline at 1-800-985-5990. They provide crisis counseling over the phone, 24/7. You can also call me if you need to talk to someone. I am currently available most of the time, due to both the pandemic and an injury keeping me at home. I would love to speak to you.