Depression, Anxiety, and Apathy during the 2020 Holidays -Part II
This year thousands of us have lost loved ones, jobs, physical contact with others, and new experiences. Equally stressful has been the interpersonal boundaries we have all been faced with during a historically divided political and social atmosphere.
All of this is to say- you have valid reasons to feel burned out and less than jolly.
The important thing is that you understand why this year may be a little (or a lot) harder to care for yourself.
Fortunately, there are steps to boosting your resilience and feeling like your mental health is manageable this season.
Tackling a Crisis
The recommended steps for countering a crisis seem simple—but understanding why they work can help you maximize their impact.
Know Yourself and Your Crisis
Do some values exploration and identify where your environment or situation is incongruent with how you believe your life should be. If family and friends are high on your values inventory, the isolation during Covid-19 may have a substantially higher impact on your sense of wellbeing. The same if new experiences and traveling are high on your list. Finding the source of feelings like anxiety or disconnections can sometimes provide relief and focus.
Keeping a Gratitude Journal
I know, I know. This gets thrown out for every issue. I've had a few eye rolls when I suggest this to clients, and I understand. But the reason it gets recommended is that it's effective. It primes our minds to recognize parts of our lives from which we can pull positivity and meaning during difficult times and to be more aware of where our negative thinking can inhibit joy.
Building Connections
First, establish and feel confident about your boundaries related to Covid. Then, challenge yourself to build connectedness in a way that honors those boundaries. If you only feel comfortable virtually connecting, take steps to communicate with people online. Events like virtual happy hours, clubs, dinners, and cooking are all examples. Don't shy away because it isn't the "real thing." Groups such as The National Alliance for Mental Health have even provided lists of creative ways to engage with others. As humans, we derive significant meaning out of our connection and experiences with others. Nurturing that in creative ways is essential.
Care For Your Body
Care for the body and space you inhabit. Getting the sleep we need and taking in small moments of comfort can go a long way in our mental health. When we get depressed, we lose motivation to do many things that make us feel "human." These don't have to be grand or complicated things. Washing your face, make a list of small chores, or fixing a meal. These are small, low-cost actions we can do to fight the malaise that comes with depression, a behavioral action component often used to treat depression.
Talking to Someone
Finally- reach out to someone. Existential therapists are a real thing and a quick internet search away. However, any therapist can help you explore all of these aspects while also developing tools to deal with negative feelings resulting from an existential crisis. Equally important is identifying those in your life who can have these deeper talks with you and then engaging with them. So often, clients will say, "I can call these people in my life for anything—but I rarely do because I don't want to bother them." Make the call! By doing so, you help give others their own needed sense of purpose and strengthen those connections.
Stay safe, stay well, and be kind to yourself this holiday season.