Suicide is a leading cause of death, and sadly it is increasing. It is the second leading cause of death for people ages 10-34, the fourth leading cause among people ages 34-54, and the fifth leading cause among people ages 45-54. It impacts all ages, genders, and nationalities.
It is not a fun topic to talk about but it is a very important one: suicide. September is National Suicide Prevention Month, and I can’t think of a better time to share some of the warning signs and risk factors of suicide — so you know. Half the battle in prevention is being aware of signs that someone is struggling. It can be easy in our busy lives to overlook warning signs thinking that someone is just stressed. You might not be able to fathom the thought that they could possibly hurt themselves or take their life. But, it happens every day.
Suicide is a leading cause of death, and sadly it is increasing. It is the second leading cause of death for people ages 10-34, the fourth leading cause among people ages 34-54, and the fifth leading cause among people ages 45-54. It impacts all ages, genders, and nationalities.
By knowing the warning signs and risk factors you have the ability to potentially help someone before they take their life.
1.) They talk about wanting to die or hurt themselves — We have all probably been guilty at one point or another of saying “ugh I hate life,” or maybe even “I just wish I was dead.” We might even say it without realizing but when someone says it who also appears down, it can be a major sign that they could need help.
2.) They are looking for a way to die — If you catch someone researching ways to die on the internet, talking about death, or purchasing a gun or other self-harming tools this can be a warning sign.
3.) They are talking about having no reason to live or feeling hopeless — When a person genuinely feels like they have no reason to live, they need help changing that perspective and getting the care they need.
4.) They are talking about feeling trapped or in unbearable pain – They want a way out of what they are feeling.
5.) Increased use of drugs or alcohol — People who commit suicide are generally in a lot of emotional pain. They will do anything they can to numb their emotions. Often this starts with excessive drug or alcohol use.
6.) They talk about being a burden to others — They may say things like “It would be better if I wasn’t here,” or “It’s all my fault,” or “I should just go and die.” It is horrible to think but many people feel like their troubles are so big that things would be easier if they weren’t around anymore. They feel like they are doing a favor for others, which is—as you know—very far from the truth. No one wants to lose a friend or family member to suicide.
7.) They frequently act anxious, agitated, or reckless — If they have no respect for their life or feel like they won’t be around much longer they are more willing to take dangerous risks.
8.) They sleep too much or too little — Depression is a risk factor for suicide. It leaves people feeling hopeless and sad and they just want to stay in bed with no energy, or they can’t sleep because they are always thinking or worrying about things.
9.) Withdrawing or isolating from others — If someone is thinking about suicide they don’t want to get close to anyone. They want to be alone or they feel like they should be alone because they are too much trouble for others. People need people. Isolation is not healthy. If you see someone beginning to withdraw, consider sitting with them or stopping by.
10.) Showing rage or experiencing extreme mood swings — Someone who is angry all the time or has large fits of rage is probably not feeling too great about life. They are mad at the world, others, or themselves. This is a sign that someone should check in with this person.
As mentioned above mental illness, like depression, can be a major risk factor for suicide. Other risk factors can include substance abuse disorders that can alter the levels of feel-good hormones in the body, and major physical illness that leaves a person in pain or feeling like a burden. Personal history can play a large role as well — traumatic events can be hard to get past, leading to suicide. This is often why veterans or victims of violent crimes are at high risk. Family history of suicide can make the thought more available to a person, whereas it might not have been otherwise. Other factors can include loss of relationships that leave people feeling lost and like “life cannot go on,” easy access to lethal means, and lack of social support and isolation.
Often if there was more mental health care readily available or less stigma around asking for help, people would be able to get care rather than turning to suicide. Which brings me to what you should do if you are concerned someone you know may be considering suicide?
If you suspect someone may be at risk for suicide, the first thing you can do is let them know you care about them and you are there for them. Be a caring shoulder to cry on. Encourage them to get out of bed. Talk to them. They may not be willing to talk and they might get angry but deep down inside they will feel better knowing someone is there.
Encourage someone who is struggling to get help from a mental health professional. You can even go as far as making the appointment and driving them to it. Other resources include the National Suicide Prevention Lifeline — 1-800-273-TALK . There are always people on the other side of that phone that can help.
There is always an option for care, even for those who don’t feel like they can afford it. Help is available.
Let the people in your life know that they are loved and their life is so very important.
Ready to begin counseling in Pennsylvania?
Counselors at CW Psychological Services are professionally trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
Pride Month is a time for the rest of us to show support and learn how to be an ally to the LGBTQ community.
June is Pride Month. It is the time of the year when the LGBTQ community comes together to celebrate who they are. But, Pride Month is about more than one group showcasing their culture, it is a time for the rest of us to show support and learn how to be an ally to the LGBTQ community.
Being part of the LGBTQ community comes with a multitude of challenges that are deeply emotional and personal. Although we have come a long way over the years as a society working towards acceptance, there is still a lot of work yet to be done. As friends of the LGBTQ community, we hold the ability to be true allies. The more we show support for our LGBTQ friends, the more progress is made.
We all need friends, human connection, and we all want to feel accepted. The more society as a whole works to open their hearts and minds to the LGBTQ community, the more accepted and loved they will feel.
How can we support our LGBTQ friends?
There is so much more to the LGBTQ community than simply being gay. There is a whole spectrum of sexual identity. Sexuality can be complicated and fluid. In order to be a good ally, it is important to gain an understanding of the range of sexual identities. There is a lot more to a person than a title or category.
Little actions can go a long way in showing the LGBTQ community you care. Putting a Pride sticker on your vehicle, attending a Pride parade or other event with an LGBTQ friend, hanging a rainbow flag, etc. are all ways to show you care.
The words you use to identify a person matter. You may not think twice about calling someone who was born a man, a “man” but for that person that word is huge. Show your friends respect and ask them how they identify, then refer to them that way.
Coming out as LGBTQ is a hugely emotional and personal thing. If your LGBTQ friend trusts you enough to share their story with you, to be open and honest with you, then keep their story to yourself. It is theirs to tell, not yours.
It is so easy to turn a blind eye when discrimination and hate are happening right in front of you. It is scary. No one wants to get hurt. But we can’t be complacent in other people’s hatred. If prejudice is taking place, stand up. You can do this by verbally displaying disagreement, or by not supporting businesses with anti-gay policies.
All too often members of the LGBTQ community and Pride events are treated as entertainment. People attend Pride events to gawk and snap pictures with the LGBTQ community, almost like they are animals at the zoo. Attend Pride events to show your support but remember it isn’t about you. You are an outsider to the culture. Be part of the event but don’t overtake it.
Members of the LGBTQ community often face a variety of struggles. Not only are they dealing with the interpersonal struggle of figuring out who they are and coming to peace with their true identity, but they are also faced with the backlash of others. It is tough. If a member of the LGBTQ community puts their trust in you and comes to you for support, listen, be there, have empathy. Create a safe space for your LGBTQ friend to share their experiences and feelings. The best thing you can do is listen without judgment, share a hug, and/or some kind words. Be a friend.
Know the signs of depression and suicide risk. If an LGBTQ friend is withdrawing from others, suffering from mood swings, having trouble getting out of bed in the morning, no longer participating in activities they love, etc. help to guide them to a counseling professional. A licensed therapist can help to teach healthy coping skills and get them the help they need to feel their best.
Ready to begin counseling in Pennsylvania?
Counselors at CW Psychological Services are professionally trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
Some people turn to self-injury or harm in response to emotional distress. These non-suicidal injuries are a way for a person to mirror psychological pain with physical pain.
Some people turn to self-injury or harm in response to emotional distress. These non-suicidal injuries are a way for a person to mirror psychological pain with physical pain.
But, as the person on the outside, witnessing self-harm to a loved one can be confusing and scary. The tendency is to jump to the idea that this person was trying to commit suicide when that is not usually the intent.
1.) Feeling pain can provide a distraction from what they are thinking. It focuses their attention on their physical feelings rather than thoughts and strong emotions. It allows them to regain some control.
2.) This intentional physical harm can provide a temporary calming effect, allowing them to release some of the tension associated with their strong emotions.
3.) It can be a way of “feeling something” when the person is emotionally numb or dissociated.
4.) It can be a form of expression when the person doesn’t know another way to communicate or document their strong emotions.
5.) A form of punishment. If they feel they are undeserving or have done something wrong this can be how they punish themselves.
6.) Self-harm can provide a temporary but intense feeling of euphoria immediately after.
Self-harm is not something you just see in movies. It is actually relatively common, so common in fact that March has been named Self-Injury Awareness Month. It is estimated that as many as 17 percent of teenagers and 5 percent of adults will experience some form of self-injury, according to the American Psychological Association. Self-injury commonly includes skin cutting, headbanging or hitting, and/or flesh burning.
Self-injury is not a healthy coping mechanism. It is not a sustainable way of managing emotions and/or relieving stress. It can cause permanent damage to a person’s body and puts them at risk for infection and death, if gone too far. It is important that if you suspect someone is inflicting self-harm they be provided the proper mental help so they can heal.
Those who inflict self-harm often find ways to hide their injuries from others. They choose places on their bodies that are easily covered with clothing and hide any tools they may use to inflict harm. That is why it is important to know the signs.
All mental health struggles carry some stigma causing people to be anxious or avoidant in seeking the help they need. But, self-harm carries even more embarrassment for the person. Often they will feel like they have no one to talk to or will feel ashamed at what they have done to their body. They will struggle to come forward about their problem because of their embarrassment.
People who turn to self-harm can be labeled attention-seeking, which only exasperates the problem. If you suspect someone you care about is struggling with self-harm be gentle, open, and careful in how you approach the topic. Let them know you are a safe place and you want to get them help. They need to feel comfortable confiding in you.
If someone is inflicting harm on themselves what they really need is support. They need to feel safe and not alone in their struggles. Help them to seek out a mental health counselor who they are comfortable with. Offer love and a listening, comforting ear, rather than judgment. You probably don’t understand why they are hurting themselves and that is ok. Do your best to stay calm and open-minded to their circumstances. It can also be helpful for you to seek counseling services for yourself to help you cope during these worrisome times.
Ready to begin counseling in Pennsylvania?
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
Tips for you and your children on dealing with disappointment I think it’s fair to say that 2020 has been the year of disappointment and even with a vaccine on the horizon that disappointment feels never-ending. Everything from birthday parties, family events and concerts to school, sports, and well, normal life has been canceled. And, […]
I think it’s fair to say that 2020 has been the year of disappointment and even with a vaccine on the horizon that disappointment feels never-ending. Everything from birthday parties, family events and concerts to school, sports, and well, normal life has been canceled. And, now as the holiday season is in full swing, you might be feeling an extra punch to the gut over the loss of experiences.
You are probably feeling a whole slew of different emotions — sadness, grief, anxiety, depression, guilt, fear, regret, hope, and gratitude, to name a few. Whatever you are feeling, it is ok. It is ok to be upset at everything that isn’t happening. It is ok to grieve and mourn the loss of experiences. Grief isn’t just something you feel when you lose someone you love, it can be a healthy part of healing from any traumatic experience—something 2020 has given us a fair share of. If you are struggling with accepting the emotions you are feeling, give in. Let yourself feel so you can heal and keep moving forward.
Besides allowing yourself to feel, what are some other ways for you and your family to deal with all this disappointment?
When trying to help your children as they struggle through all their disappointment, it is important to remember that anxiety is contagious. If you are stressing over all the things your children will pick up on it. But, the same is said for feelings of calm. If you have a calm demeanor your children will feel that and will likely be able to process things easier.
This is why it is important to check-in with yourself frequently. Take the time to process your own emotions and find your calm before addressing your children—that way you can approach the situation as calmly and level-headed as possible.
Acknowledge that whatever feelings you or your children are feeling is normal and completely acceptable. When your child is sad that they can’t have a birthday party or playdate, name their emotions — “you are sad, and that is ok.” Explain they are not alone. Everyone is dealing with severe disappointment right now.
It is also important to remember that a child is at a different developmental stage than an adult. Using the bigger picture to explain why things are the way they are to your child is likely not going to be well received. Saying things like “we need to stay home so hospitals don’t get overcrowded” is not something a child will understand. Children’s worldview revolves around them, their friends and family.
In every difficult time, there is a silver lining. Your child is learning a lot of valuable skills for managing stress and disappointment. They are learning how to be flexible and more resilient than ever. Use this time to teach them healthy ways to face their emotions. Teach them about self-care, talking or writing things down, and how to calm down when upset.
Being a listening ear for your children and other family members is the most important thing you can do for each other. Talk out your frustrations. Validate each other’s emotions. Then, focus on something fun you can do instead— make breakfast for dinner, play a board game, paint or do other crafts, movie night, build an epic pillow fort, or spend some time outside.
Use what resources you have to find ways to connect with those outside of your home. Set up virtual gatherings. Check-in with those you haven’t spoken to in a while.
Having something exciting to look forward to can be a huge help in getting through hard times. Right now making plans for the future may seem futile but things won’t be like this forever. Check out some fun vacation spots and start saving for a trip you may be able to make when things start to clear up. Make a list of experiences you want to do in the future. Focus all that grief energy on something productive and fulfilling.
Self-care is important all the time but even more so during times of high stress. The best thing you can do for yourself and others in your life is to take care of you. Spend some time doing things that bring your joy. Go for a walk, take a bath, read a book, cuddle up with a movie, chat with friends, plan an at-home date night with your partner. Also remember to take care of your health, get sleep, eat well, avoid overindulging in alcohol or unhealthy foods that are just going to make you feel crummy.
Seek help when you need it. Consider doing some online therapy with a counselor or therapist. They can help guide you through your disappointment and grief.
And, remember this is just a blip on the story of your life. You will get through these hard times.
Searching For Online Counseling In Pennsylvania?
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
Post-Election Stress Disorder is a very real thing, especially these days. It doesn’t seem to matter which side of the fence you are on, tensions and anxiety are at an all-time high.
Post-Election Stress Disorder is a very real thing, especially these days. It doesn’t seem to matter which side of the fence you are on, tensions and anxiety are at an all-time high. Whether you are concerned about the future of the country, your children, the economy, health care, or having conversations with friends/family, there is a good chance you are struggling with some form of post-election stress. Add to that the uncertainty of a global pandemic, and it just might feel like your plate is overflowing.
You and your family’s mental health is important, so what can you do to combat post-election stress and breathe a little easier in the face of uncertainty?
It is normal to feel stressed and overwhelmed at various points throughout your life but if the stress you feel is making it difficult to get out of bed in the morning or perform basic everyday activities, it could be time to get help. Take a moment to check-in with yourself and determine how your post-election stress is impacting the day-to-day. Are you avoiding conversations with friends or family? Are you skipping out on activities that used to bring you joy? Are you overcome with worry about the future? Are you struggling with sleep? Are you having trouble concentrating?
At CW Psychological Services we provide online therapy and counseling services to clients throughout the state of Pennsylvania. We are here to teach you healthy coping mechanisms and empower you to find calm.
It can be easy to get sucked into the 24-hour news cycle and before you know it you are left feeling anxious, exhausted, and overwhelmed by all the negative information being sent your way. Instead, set a time limit for yourself to take in the news. Turn off your news alerts. Allow yourself to watch the nightly news or a few minutes of a morning show, or read the newspaper with your morning coffee. Then, call it a day.
Also, pay attention to how you feel when you are on social media. If social media networks are making you feel down, limit your time. Don’t act impulsively with comments and statements, that will just lead to more of a headache. And, definitely be mindful of media consumption leading up to bedtime.
Sometimes the best way to de-stress is to channel those feelings into something positive and productive. Maybe there is a project you have been meaning to work on, use that stress energy to get to work. Instead of wallowing in misery, channel those feelings into helping others. Yes, you might be concerned about the future of the country but that doesn’t mean you can’t help others right now. Maybe it is cleaning out closets to donate unused items to people in need. Maybe it is raising money for charity or volunteering for a meaningful cause. There is so much need in the world, any help is good help.
It is easy for political conversations to go south and get heated, building wedges between yourself and those you care about. You don’t have to agree with your friends or family on politics, but that also means you should avoid topics surrounding politics. Set ground rules before family/friend gatherings and make everyone aware—conversations involving politics are off-limits. If you do decide to talk politics don’t make it about convincing someone to change their position, rather make it about trying to understand other points of view.
The number one thing you should be doing, now and always, is taking care of yourself. Practice healthy habits—eating right, getting sleep, unplugging from media, and exercising. Whatever self-care looks like for you, don’t forget to do it. Doing things that help you feel your best equip you to handle the uncertainties and unrest of the future.
Work on self-awareness. If you are feeling spent from an afternoon of election talk, cut yourself off. Binge-watch your favorite funny TV show, bake, listen to music, play video games, or get lost in a good book to take your mind off of everything else.
And, get help when you need it. It is ok to be struggling with all that is going on. It is ok to not be ok. You are not alone.
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
Pregnancy or infant loss is painful, devastating, and emotionally-jarring. How can you cope and move forward after loss?
Losing a child is devastating. It doesn’t matter if that child was growing inside of you or your partner, or was lost after birth. It is heartbreaking, emotionally-jarring, and traumatic.
Pregnancy and infant loss whether through miscarriage, stillbirth, SIDS, or other complications are more common than one might think. One in four women will experience this tragic and painful loss. Model and Actress Chrissy Teigen recently shared her experience with pregnancy loss.
When this happens you may feel as if you can’t go on. You may be fearful of the future. You may feel alone and lost. You might feel like you are at fault—wondering what happened to cause this tragedy. All of these feelings are ok and perfectly normal, which is why it is so important that you take care of yourself.
Pregnancy and infant loss can happen to anyone. There are not always clear answers for why things like this happen and, while that in itself is hard to accept, it is important that you give yourself grace.
You might feel anxious to move forward or you might feel like you just want to give up. Grief is a complicated thing. It is important that you give your mind and body time to heal. Spend some time caring for yourself. If you don’t want to see friends or family because it is too difficult to talk about your loss, then give yourself a pass for the time being. Stay home and watch some funny movies.
Your body has also just endured the unimaginable. It needs time to recover. Listen to your doctor. Rest. Let others care for you.
Everyone has their own way of grieving. While you might be an emotional rollercoaster, your partner might be burying themselves in work or hobbies. That doesn’t mean they aren’t also in pain. It just means they are coping in a different way. Talk to each other and give yourselves the space to grieve in your own ways.
Photos of your friends’ kids or pregnancy announcements are probably not making you feel too great right now. And, that’s ok. Consider deactivating your social media accounts for the time being while you heal emotionally. You don’t need to put yourself through more grief than you are already enduring. These announcements can feel like personal attacks and painful reminders of what was lost. Instead of letting those negative feelings build up inside of you, disconnect. You can return when you are in a better place.
People don’t like to see others sad. When you are grieving others might expect you to bounce back quickly, but it isn’t always this easy. Grief takes time. While it is important that you not completely shut yourself in, you also don’t have to force yourself into uncomfortable situations.
Baby showers and baby-related events can be especially hard when you have experienced a loss. Instead of trying to put on a happy face and get through these events, consider skipping them this time.
A support system can look many different ways—it could be a therapist who is helping you work through your emotions, it could be a friend who has gone through something similar, or it could be a spouse/partner. Whoever it is, it is important you have someone. You need someone you can feel safe talking to, someone who can put you at ease when your emotions are reeling.
A counselor can help you to process all these difficult emotions and ease your anxiety moving forward.
As mentioned above, don’t push yourself. That being said, it is also important that you re-enter the world when you are ready. It might feel like a huge deal to leave the house. Take small steps. Don’t plan a busy day. Instead, plan a self-care outing. Get your nails done with a trusted friend or family member who knows what you are struggling with. Go see a movie with your spouse or partner. Take a walk or go for a hike. Attend an exercise class. All of these things can help you to reclaim a sense of calm.
Feeling hopeful might seem like the furthest thing from your mind right now. You are probably feeling hopeless. You might be thinking that it will be impossible to have a healthy baby in the future. But the truth is, you will heal. These feelings, while they will likely stay with you in some ways forever, will subside. You will find the strength to move forward in whatever capacity that may look like for you. Hope can be a powerful ingredient to true healing.
If you are struggling with sadness, hopelessness, depression, and/or anxiety surrounding your loss, there is help. Professionally licensed mental health professionals can help you process all of these feelings in a healthy way. Counselors can give you healthy coping tools and help you to find hope for the future.
Searching For Online Counseling In Pennsylvania?
Counselors at CW Psychological Services are professionally-trained and licensed to help those struggling with pregnancy or infant loss. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call us at (610) 308-7575. You don’t have to go through this on your own. We are here for you.
Certain emotions can be hard for anyone to process, but even more so for children. What are some signs your child is struggling?
Certain emotions can be hard for anyone to process, but even more so for children. They might not know how to react when they feel a certain way, so, as a parent, it is important to be aware of other signs your child may be struggling.
The signs are not always obvious. Instead of telling you how they feel, they might act out in behavioral ways or complain of physical discomforts.
The best thing you can do is pay attention. Note any sudden shifts in mood, behavior, or physical symptoms. These can be indicators your child could use some help coping. And, listen to your gut. Parents tend to have a sense something isn’t right.
The past few months, living during a global pandemic COVID-19, have been particularly challenging with everything being canceled and closed down. Now, as we begin another school year and our children and teens take on education in a new way—whether in-person or remote— it is perfectly normal for them to be having a hard time.
They might be mad that they have to wear a mask or confused as to why they can’t be in school with their friends. They might feel anxious about getting sick.
Whatever it is that is ailing them, what are some signs to watch for?
There are lots of reasons your child might be struggling, COVID-related and beyond. They might be upset they didn’t make a sports team, frustrated or confused by things going on within the home, sad about something with friends, or feeling depressed and not knowing why.
As a parent you probably wish you could take their pain and frustration away, you want to fix things, but you might not know how.
1.) Recognize Anxiety is Contagious. Sometimes without even realizing we project our feelings onto those around us. If you are feeling anxious yourself, look inward, try to find your calm so you don’t pass on those anxious feelings to your children. Deep breathing exercises, mindfulness, and meditation can be helpful. You may also want to consider counseling services for yourself so you can better work through your own struggles.
2.) Validate Your Child’s Feelings. Does what they are going through stink? It sure does. Talk to your child. Tell them it’s ok to feel angry, sad, frustrated, disappointed, etc. Whatever they are struggling with is ok. They don’t need to hide it from you. Help them to feel comfortable opening up about their struggles. Explain that they are not alone. Give them space to grieve.
3.) Avoid Referencing the Bigger Picture. Saying things like “life isn’t fair” or “we have to do this to keep others safe” aren’t going to help your child. Developmentally their worldview revolves around them, their friends, and their family.
4.) Stay Calm. If your child is emotionally unraveling it can be hard as a parent to keep your cool. You want them to relax but saying “just relax” is not the most helpful response. Instead, try to maintain your calm, be a listening ear. Coach them, point out the positives, tell them to breathe.
5.) Be Flexible. If your child struggles with anxiety they might not want to do something that you think they should be doing. Try to have some flexibility but also maintain a normal routine. Extra planning for transitions can be helpful as well. Maybe they need a little extra time or a pep talk.
6.) Modify Expectations & Praise Them for Accomplishments. During stressful times we all can have trouble getting things done. Modify your expectations for your child during challenging times and praise them for little things. For example at the end of a stressful e-learning day, tell them you are proud of them for sticking with it even though you know it was hard.
7.) Get Help. If your child is struggling consider getting them help. Online therapy options are available to connect your child to a therapist virtually. Counseling services can help teach your child ways to cope and manage their stress and disappointment in a healthy way. It is also good for parents to get the help they need so they are better able to support their child during these difficult times.
And, don’t forget to practice self-care. You also need breaks and an occasional reset to feel your best. You need to take care of yourself to take care of your child in the best way possible.
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. We are here for you.
For those struggling with depression—new or chronic—COVID-19 has compounded symptoms and made treatment feel more out of reach.
As I sit here writing this blog post I can’t help but feel a little down. These times are tough for everyone. Disappointment is all around us, fear of the unknown, financial struggles, concerns about our children and school, isolation as we try to be socially responsible, and anxiety over the potential of getting sick. For those struggling with depression—new or chronic—COVID-19 has compounded symptoms and made treatment feel more out of reach.
The good news is online therapy is available and many insurance companies have made changes to their plans to include coverage for online services, making treatment more easily accessible. But even so, we could all use some tips on how to manage depression during these unprecedented and extremely trying times.
It’s ok to be sad. It is ok to be upset that schools are closed or events are canceled. It is normal to be disappointed that your favorite store had to shut down or you can’t enjoy your favorite summer festival. Don’t try to minimize your feelings. Instead, let yourself feel them. Allow yourself space to process and move towards acceptance.
You might be physically isolated from social situations right now but you don’t have to give in to complete isolation. Find other ways to connect, even if it is a chat with your neighbor through the fence. Phone calls and video conferencing are both helpful tools to keep you feeling connected. Human contact is crucial to everyone’s mental health and can help depression sufferers tremendously.
Identify friends, family members, or counseling professionals you can turn to in times of vulnerability. Everyone should have a person they trust who will be understanding and empathetic to their feelings.
Being stuck at home and bored can cause us to spend more time scrolling social media or watching news shows. Try to limit the amount of time spent absorbing this information. There is a lot out there and it can feel overwhelming and difficult to process. Pay attention to how you feel when you are on these networks—if it isn’t good, then cut yourself off.
Routine and structure are important to your mental wellbeing. With all the changes in our day-to-day, it can be tempting to sleep-in each morning, skip the shower and stay in our sweats. Establishing some kind of healthy balance and structure can help to keep your depressive symptoms in check—even if that means having one pair of yoga pants for relaxing and another for working.
A loss in structure often results in letting go of healthy habits like exercise, sleep, and eating healthy foods. Having a daily exercise routine and a healthy eating plan can keep you feeling your best and help with emotional regulation. Not to mention, getting that heart rate up can help you to burn off some steam and release stress.
Depression often leaves you feeling fatigued and unmotivated but by forcing yourself to do things even if you don’t want to, your mood can benefit. For example, you don’t have the energy to take the dog on a walk but you set an alarm and make yourself do it when it goes off, in turn, you might notice an improvement in your mood and have more motivation to do other things.
Fresh air and Vitamin D are so important for our bodies and minds. Consider moving your home office to the back porch for part of the day, or add a morning walk to your routine. If you are feeling overwhelmed or claustrophobic getting outside can relieve those feelings.
It can be easy to let normal routines go (including that weekly counseling appointment) when schedules are unraveled and we are forced into isolation. But, seeking help from a licensed mental health professional can offer a lot of benefits. And, if you were already receiving some kind of counseling services it is important to continue treatment.
Counselors at CW Psychological Services are professionally-trained and licensed. We have openings for online, or telehealth, therapy appointments. Email us at info@cwpsychologicalservices.com or call at (610) 308-7575. You don’t have to manage depression on your own. We are here for you.
