Suffering from depression or feeling depressed can drain your energy, motivation, self-esteem, and make it difficult to get through the day. Making an effort to be active is easier said than done, especially during a pandemic. During these challenging times, many individuals are stressed about social isolation, the worry about jobs, money, and health. Unfortunately, some have experienced the profound feelings of loss that can trigger depression for the first time or worsen symptoms if already diagnosed. There has been a lot of change during the pandemic, from humans beings being social creatures to no social contact. Being cut off from the love, support, and close contact of family and friends can prompt depression. Social distancing and quarantining have been difficult for many individuals, it can leave someone feeling isolated or lonely. But let’s be realistic, there is no easy fix for recovering from depression, and finding distractions can be difficult since the pandemic has limited numerous activities. Finding ways to climb out of a depressive episode is not easy, however, many activities can alleviate depression during these challenging times. Many activities can help with depression, from therapy activities, outdoor or indoor activities. Everyone is different so be sure to find a coping mechanism that works best for you.

When an individual is depressed and isolated from their social network, the negative thoughts in their heads never seem to stop. However, focusing on something that adds meaning or purpose to your life is the first step to being able to find a great coping mechanism. Activities to Alleviate Depression: Advanced Psychiatry (2020) suggested walking, riding a bike, or gardening is a great outdoor activity that can boost your mood. Spending time in nature whether it is walking on the beach or going for a hike, can ease stress and uplift your mood. Also, you can remain six feet apart from others and enjoy the fresh air. However, many individuals cannot go outside for various reasons, some might have a harder time getting out of bed let alone the house due to depression. Nonetheless, there are still plenty of activities to do indoors, for example, cooking, baths, games, or reading. Hands-on activities like arts and crafts are a creative way to express thoughts and emotions. Writing, drawing, coloring, and painting are some examples of creative outlets that occupy the mind and bring peace of mind. Other indoor activities like knitting or embroidery involve a lot of detail focus, leaving no room for unwanted thoughts.

Additionally, therapy activities are other alternatives that allow the mind to relax and block off unhappy thoughts. Activities to Alleviate Depression: Advanced Psychiatry (2020) recommended trying yoga and meditation. Yoga goes beyond physical benefits, it allows the mind to practice mindfulness which can help treat depression. Moreover, you will see an overall improvement in your physical and mental health. Many states have closed gyms and other facilities, but go on YouTube and search for yoga classes. Many instructors teach different levels, from beginners to advance. Like yoga, meditation is an excellent way for you to learn how to relax your mind and efficiently refocus it. Practicing meditation can help develop qualities like mindfulness, which can also help with depression. According to Activities to Alleviate Depression: Advanced Psychiatry (2020), mindfulness teaches individuals how to respond to stress with an awareness of what is happening in the present moment.

All these activities are great for alleviating depression during these challenging times, but being kind to yourself and practicing self-acceptance are effective ways in helping you feel better. Self-love is the best love! Being kind to yourself promotes happiness and confidence. During these unprecedented times, it might be harder to practice self-love due to gyms being closed, not getting hair cuts regularly, or not being able to attend to your favorite hobbies. However, there are other ways you can practice self-love safely during the pandemic. Treat yourself to things that are coming and boost your mood. Lighting scented candles or taking bubble baths are relaxing activities that help ease the mind. Listening to music is another form of self-love, it reduces stress, improves mood, and creates relaxation and happiness in everyday life.

No one thought the pandemic was going to last this long and to be honest the end is nowhere near. As humans, we have to accept the circumstances and learn how to adapt by finding new hobbies or rekindle old ones. Go out and be spontaneous! Try something new by getting out of your comfort zone, it can either be an indoor, outdoor, or therapeutic activity. There will be days where you refuse to get out of bed or the negative thoughts continue to linger around your head. But you must tell yourself that you are worthy and stronger than your emotions. More than ever it is very important to keep our brains busy, good thoughts attract good things so try your best to stay positive during this time.

References:
Activities to Alleviate Depression: Advanced Psychiatry. (2020). Advanced Psychiatry Associates.

About the Author:
Jennifer Rosales is an undergraduate intern from Fisher College in Boston, MA. ​

Sleep is essential- it is as important to our bodies as eating, drinking, and breathing. Quality sleep helps maintain good mental and physical health. Sleeping allows our bodies to repair themselves, helping foster both mental and emotional resilience. However, sleep deprivation can affect concentration levels, psychological state, and emotional vulnerability. Sleep and mental health are closely connected and have demonstrated links to psychiatric disorders. Sleep and Mental Health (2020) stated that “chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults in the general U.S. population.” Studies have shown that sleep deprivation may develop some psychiatric disorders, but mental health conditions can also worsen sleep. Insomnia, for example, can be a contributing factor making it harder to sleep and worsening other mental health problems. Sleep problems are common in patients with anxiety, depression, bipolar disorder, and ADHD (Sleep and Mental Health, 2020).

Although the relationship between sleep deprivation and mental health is not yet completely understood, researchers have suggested that quality sleep can positively impact mental health. Chronic sleep deprivation can influence negative thoughts and worsen mental health problems. Poor sleep can also affect decision making and irrationality. According to Dimitriu (2020), there are four stages of sleep but the most important stage is the REM stage (rapid eye movement). During the REM stage, it provides cognitive, and emotional benefits, as well as, helps regulate emotions. At the same time, the brain is processing new information which helps improve memory. However, individuals with mental health disorders and sleeping disorders suffer from insufficiency of restorative sleep (Dimitriu, 2020). Some may experience changes to their sleeping patterns, making it difficult to get a full night’s sleep. Other individuals spend more time in lighter stages of sleep, and less time in deep and REM stages of sleep (Dimitriu, 2020). 

Researchers have found that poor sleep is both a cause and a symptom of mental illnesses. According to Sleep and Mental Health (2020), individuals with major depression either suffer from insomnia or obstructive sleep apnea. Or visa versa, insomnia and other sleep disorders can also increase the risk of developing depression. Additionally, individuals who suffer from anxiety disorders take longer to fall asleep or sleep less deeply. Insomnia can also worsen the symptoms of anxiety disorders or decrease recovery time. Sleep deprivation affects children with ADHD making it difficult to fall asleep, stay asleep, and get a good night’s sleep. 

Although mental health disorders can disrupt sleep and lack of sleep can affect mental health disorders, there are ways to improve both sleep and psychiatric disorders. Every individual’s situation is different, so the treatment depends on the person. According to Sleep and Mental Health (2020), some treatment recommendations include a combination of lifestyle changes, behavioral strategies, and psychotherapy. Some lifestyle changes include reducing the use of caffeine, alcohol, and nicotine in the evening. All three substances contribute to sleeplessness so avoiding or eliminating them from an individual’s life is best. Being physically active can help fall asleep faster, spend more time in deep sleep, and awaken less often during the night. Experts also recommend removing distractions from the bedroom like a television or a computer. Some experts also recommend avoiding naps during the day, this will ensure sleep is more restful at night. Having a set bedtime and maintaining a steady sleep schedule can be very beneficial. Relaxation techniques like meditation, deep breathing exercises and progressive muscle relaxation can help with anxiety and sleep disorders. Furthermore, cognitive behavioral therapy is another option for individuals who suffer from insomnia or psychiatric disorders. Sleep and Mental Health stated that “cognitive-behavioral therapy helps with changing negative expectations and try to build more confidence techniques so that they can have a good night’s sleep”. Finding the best treatment may take some time, but finding that process can help you fall asleep quicker and stay asleep throughout the night. 

​References:
Dimitiu, A. (2020). Mental Health and Sleep. Sleep Foundation Sleep and
        Mental Health. (2020). Harvard Health Publishing