Tips for Mental Wellness Amid COVID-19

With the isolation of social distancing and fears and uncertainty of COVID-19 coronavirus, our worlds have been turned upside down. In a matter of days and without warning, we’ve had to rearrange our lives, finances, work, schedules, childcare, emotions and much more. This is hard and we’re all experiencing a variety of reactions. Most of us have never faced a pandemic and are doing our best to function in this time of crisis. As with anything new, different, scary or out of our control, it challenges us to get creative and be dedicated to strategies of self-care, connection, health, and mental wellness. 

---

Here are some tips to help you get through:

1. Connect with Others:

We are social creatures and being isolated for long periods can be harmful to our emotional and mental wellbeing. Be sure to stay connected to loved ones while continuing to practice social distancing. One common idea is virtual time through Skype, FaceTime, Zoom, etc. to enjoy shared dinners, happy hours and conversations with friends and family. This provides an opportunity to receive much-needed support from loved ones and be supportive of them as well. Being helpful to others can often provide us with a sense of purpose and meaning. This time also offers a unique situation in which we can focus on boosting our relationship and being better connected with our partners. Try some quarantine approved date night ideas.

2. Practice Self-Care:

Be sure to engage in self-care activities. This is more important than ever! During times of high stress, anxiety, and uncertainty, it’s critical to take care of your emotional, mental and physical health. Try reading a book, taking a bath, sewing, gardening, playing guitar, cooking, journaling, listening to music, coloring, engaging in any hobby or activity that can serve as coping and distraction. Creative activities can also be helpful in processing and expressing emotions. 

3. Stay Healthy:

Physical health and nutrition play key roles in mental and emotional wellbeing. Studies show that we have a higher likelihood of illness when we are not maintaining good mental health. Less stress can actually boost your immune system. There’s a strong connection between gut health and mental health so eat whole nutritious fruits and veggies while avoiding processed, sugary and less nutritious foods as this can help us to feel better. Exercise also stimulates neurotransmitters in the brain that bring on positive feelings. Go for a hike, walk around your neighborhood, dance in your living room or take advantage of the many free and low-cost online exercise or yoga programs. You can even try sitting outside for some fresh air and sunshine. Just stay active!

4. Be Mindful:

Practice mindfulness, meditation or prayer. Taking time for a mental break, to sit in silence and focus on your current state can bring about much needed inner peace. This will allow your brain a moment of calm. The heaviness of our situation is emotionally and mentally taxing and it’s important to plug in some relief.

5. Find the Good:

In a time of so much negativity, give yourself time to focus on something positive. It’s important that we are getting a reprieve because facing a pandemic is scary and overwhelming. Try focusing on something positive every day. This could be reading a funny story, watching a comedy, or finding stories of recovery and hope. You can also try practicing gratitude and thanking our healthcare providers, grocery store workers, delivery drivers and many more who are working the frontlines to keep us safe. Just make time to adjust your mindset to one of hope and positivity as this plays a role in how you feel.

6. Be Kind:

First and foremost, be kind to yourself. This is a tough situation. Monitor your expectations and cut yourself some slack. It’s okay to struggle right now. During difficult times, we must focus on simply doing the best that we can. Next, be kind to others. You never know how someone may be impacted. Send a check-in text to a friend, FaceTime your family or check on a neighbor. Right now, being supportive of ourselves and those around us is more important than ever. We are a community of people impacted together and kindness matters. 

7. Set a schedule:

Do your best to keep a regular and consistent schedule. This helps maintain some normalcy, predictability, and control in your life, which is especially important in times of uncertainty. When our world feels out of control, we need a consistent routine to feel more in control of our daily life. Try to wake at the same time, shower and dress as though you’re leaving the house, start your day with something positive, and be sure to plug-in some “me time” for self-care practice throughout the day. 

8. Limit news:

It’s important to stay informed about the current pandemic; however, when stress levels are high, too much can be a bad thing. Reading and watching all things- COVID19 can create and exacerbate feelings of fear and anxiety. Aim for a healthy balance of staying informed and also limiting harmful exposure. Try including some positive stories of hope, recovery, and strategies for your own health and safety. 

9. Strike a Balance:

While these are incredibly challenging and uncertain times, it’s important to find a bit of balance in your life. We need to balance safety, be socially distant, practice good hygiene, hand-washing, and protective techniques, while also not living in fear. This is difficult. We are faced with empty streets and stores, people wearing face masks and protective gear and reading stories of people dying from a virus that could impact us at any moment. It is scary. But we cannot function well by living solely in fear. We must also find space for things that bring us feelings of safety, security, and control.  

10. Sit With Your Emotions:

While this is uncomfortable, it’s important to be aware of and process your feelings. This is a time of intense emotion and we can experience a variety: fear, stress, anxiety, sadness, frustration, trauma, and even grief. If we try to sweep emotions under the rug, they’ll eventually find their way out and it’s often in the most difficult of ways. Sit with your feelings and identify how this experience is impacting you as this helps with healing. 

11. Seek Online Support:

Virtual therapy or coaching services can be helpful by having a professional and neutral person to talk with about feelings, frustrations and the current situation. There’s been a huge boost in teletherapy and online coaching. This is a service that can be done from the safety of your own home and provide some much-needed support. Check-out our virtual services.

12. Just Survive:

Last, but not least - do the best you can! Maybe the best you can means you’re barely making it through the day. Maybe your kids are driving you nuts and you haven’t spent this much time with your partner in decades so it’s exhausting. Maybe you don’t create the latest Martha Stewart inspiration or Marie Kondo your entire house. Maybe you haven’t become an expert, homeschool, stay-at-home parent or created a sensational educational project from an online kids program. Maybe you are just making it day-to-day. Maybe YOU, like the rest of us, are just trying to get by. And you know what? That’s okay too. Just know you’re not alone and we will all take it one day at a time

---

---

ONLINE SESSIONS AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Services are available for individuals or couples. Appointments may be booked online or simply email Dr. Shelley with any questions or appointment requests.

---

Blog written by: Dr. Shelley Sommerfeldt, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

Follow the Loving Roots Project on social media for weekly blogs & video posts:

---

---

View fullsize

Steps to Forgiveness

View fullsize

10 Tips for Couples

View fullsize

Maintaining Intimacy After Having a Baby

View fullsize

5 Ways Pets Can Boost Your Mental Health

View fullsize

How Gratitude Can Ease a Bad Day

---

Self-Help Tips for Managing Depression

With numbers as high as 1 in 6, there are many, many people who are impacted by mental health disorders and one of the most common is depression. The National Institute of Mental Health estimates that more than 16 million people in the United States, over the age of 18 will experience at least one major depressive episode in a year. Statistics show that 50% of people do not seek treatment. 

Depression is a serious illness and many people respond best to intensive treatment, which may include psychotherapy and medication. However, there are some self-help tips that many people find helpful in the management of their symptoms. These self-help strategies are not meant to replace treatment, but to be a supplement and additional assistance to help combat depression and put people on the path toward betterment. 

Symptoms of Depression: 

• Depressed mood

• Sadness

• Hopelessness

• Diminished interest or pleasure in activities

• Significant weight loss or weight gain

• Sleep disturbance (oversleep or inability to sleep) 

• Psychomotor agitation

• Fatigue and loss of energy 

• Feelings of worthlessness or guilt

• Diminished ability to concentrate

• Indecisiveness or recurrent thoughts of death

10 Tips for Managing Depressed Mood:

1. Good Nutrition:

It comes as no surprise, but there is a strong link between healthy eating, good nutrition, and mental health. As we know, there is a strong mind-body connection and therefore, taking care of your body also helps with the care of your mind. This means eating healthy whole foods and cutting out the processed, sugary and refined carb foods can help to improve mood. It is also important to manage caffeine and alcohol intake as both of these substances can play a direct role in mental and emotional wellbeing.

2. Journaling: 

The act of writing is a method to process emotions by fully and honestly disclosing how you are feeling. Processing of your feelings is essential to the management of emotions. Journaling provides an outlet to express your feelings in a safe and non-judgmental space. One specific example of journaling that may be helpful is a gratitude practice. By journaling each day on something or several things that you feel grateful for, it can help to shift your mindset onto something positive, which can improve mood and reduce depression. 

3. Exercise & Physical Activities:

Trying to get more physically active can be very beneficial during times of depression. It is often the opposite of what someone feels like doing, but there is a lot of research that shows the benefit of exercise and the increase of endorphins and other chemicals in the brain during physical activity, which helps to combat depression. So try and push yourself to try a quick walk several times a week.

4. Social Support:

Get involved with social groups or engage with friends. It can be helpful to talk and express your feelings to others. Having meaningful connected relationships are important in times of need and support. Be sure to surround yourself with positive and healthy people. There are also places to find new friends through groups and social networks, such as events on facebook.com or interest groups through sites such as meetup.com. 

5. Mindfulness:

Engaging in mindfulness meditation can serve as a key element in managing difficult moods. Mindfulness is the practice of being fully present, aware, and in the moment. This allows you to calm yourself through breathing and a meditative state to be very aware of your emotional state and how you are feeling. This is important during a depressive episode because emotions can be overwhelming and very stressful. This is especially true if you are finding yourself obsessing over your thoughts or that your negative thinking is controlling you and/or your mood. Take a few moments each day to implement a mindfulness practice to allow you to calm your thoughts, mind, and better manage your mood. 

6. Outdoor activities/Sunshine & Fresh Air:

Research shows getting outdoors and surrounding yourself with nature can actually be helpful in lifting one’s mood. As we already know, physical activity can be helpful, but so can getting sunshine. Spending time outside and in sunshine has been found to be effective in combating depression, especially if someone is dealing with a seasonal depression, which occurs more in the cold winter months. 

7. Keep Stress Down:

Managing of life’s stressors is essential for overall coping. Many of the same coping skills that people use and find effective that keep stress levels down, also play an important role in reducing depression. When someone is struggling with depression, they can also feel overwhelmed with feelings of stress. Implementing coping strategies that focus on relaxation and the management of stress, can also help cope with depression.

8. Hobbies & Happiness Activities:

When we are feeling down, it’s important to try to find activities to engage in. This is helpful as a distraction, it also gets you physically and mentally active and depending on the activity, it can help you to express emotions and boost feelings of happiness. Be sure to look for new and engaging hobbies or even everyday activities that could bring enjoyment. Again, it is common that when someone is feeling depressed, they often do not want to engage in a hobby or activity, but just remember it’s these activities, which can help with the management of depressed mood. 

9. Reduce Negative Thinking:

While this is incredibly challenging to do, especially if you are feeling depressed, it does play an important role in managing mood. The power of positive thinking can have strong positive outcomes and is essential in reducing depression. There are several techniques which can help to boost positive thoughts including keeping mood journals, tracking and altering negative thinking, positive thinking apps and engaging in daily affirmations. Positive affirmations are a simple technique to say positive things to yourself which will help to increase the positivity in your thought process. This means starting each day with saying things like, “I can do this,” “I am strong,” or “I deserve to be happy.”

10. Seek Professional Help: 

Major Depressive Disorder is very real and can be a difficult condition. Although this blog is about some example self-help strategies to manage depression, it is important to point out that for many people, self-help strategies will not be as effective as medical treatment. Many people often need a jump start to fighting their depression either by seeking psychotherapy or with medication or both. This is especially true if you ever have thoughts of suicide. Seeking treatment is essential. Depression is a very real and extremely difficult condition to face. There are several treatment options available.

You can search for psychologists in your area for psychotherapy strategies that treat depression, such as Cognitive Behavioral Therapy. An online directory that may be helpful in finding psychologists in your area is psychologytoday.com. It may also be helpful to check with your health insurance plan to find out what your mental health treatment plan options are and search directly through your health insurance for providers in your area. Psychiatrists can also be very effective in prescribing appropriate antidepressant medication that may be helpful in treating depression. You may check with your general practitioner for recommendations and referrals for psychiatric treatment in your area. 

---

ONLINE SERVICES ARE AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Sessions are available for individuals or couples. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

---

Resources:

For More Information on Depression: https://www.depression.org

National Suicide Prevention Lifeline: (800) 273-8255

---

Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

Follow the Loving Roots Project on social media for weekly blogs & video posts:

---

---

View fullsize

Steps to Forgiveness

View fullsize

10 Tips for Couples

View fullsize

Maintaining Intimacy After Having a Baby

View fullsize

5 Ways Pets Can Boost Your Mental Health

View fullsize

How Gratitude Can Ease a Bad Day

---

Could the "Winter Blues" Actually be a Seasonal Depression?

As winter and colder weather sets in, many people describe feeling more tired and sometimes even depressed during these months. For some, this is a normal response to having less sunlight and spending less time outdoors due to weather. However, for others, this can actually worsen into a clinical form of depression called Seasonal Affective Disorder (SAD). 

Individuals who experience SAD will notice that they will have depressive symptoms during the winter months, but then those symptoms disappear during spring and summer. This is a recurring experience, every season.

SAD is a relatively common experience, impacting 1-9% of people and is often seen at higher rates in colder and darker areas of the world, that are further away from the equator. For example, individuals living in sunny Florida experience SAD about 1.4% of the time and people in New Hampshire may experience it 9.7% of the time. It is seen more frequently in females and younger adults.

Some of the research studies have indicated that SAD is caused by the amount of serotonin that the person produces during the winter months. Serotonin is a chemical in the brain that helps to regulate mood. Scientists believe that less sunlight during the fall and winter months may lead to the brain making less serotonin. It has also been noted that people who experience SAD also produce higher amounts of melatonin, a natural hormone that increases drowsiness as well as lesser amounts of Vitamin D. All of these chemicals have been noted to impact SAD and one’s experience of depression. 

Some symptoms of Seasonal Affective Disorder:

1. Sadness and depressed mood

2. Feeling hopeless or worthless

3. Greater need for sleep

4. Fatigue and low energy

5. Increased isolation and need to be alone

6. Weight gain

7. Less energy

8. Trouble concentrating

What can be done? 

The recommended treatment of choice is Light Therapy. Since research has indicated a role in the amount of sunlight one receives with the production of melatonin and serotonin, it is seen as an important intervention. This is thought to impact mood regulation and light therapy is seen as a positive treatment for people with SAD. This therapy is usually provided with a light therapy box. It is recommended to sit in front of the light therapy box daily to gain exposure to artificial light. 

Other treatments may include physicians recommending a Vitamin D supplement if the person has been noted to have a deficiency and/or antidepressant medication or psychotherapy to address any thoughts or behaviors that can be altered to help on alleviating symptoms.

Coping Skills & Prevention:

1. Spend some time outside everyday when possible as daylight may help

2. Eat a balanced diet

3. Get exercising as movement and physical activity are helpful

4. Stay involved with social support

5. Begin using a light box when fall starts, before feeling any negative effects

---

ONLINE SESSIONS AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

---

Resources:

Suicide Prevention Hotline: (800) 273-8255

Light Therapy Boxes

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/ART-20048298

References:

Leahy, L.G. (2017). Overcoming Seasonal Affective Disorder. Journal of Psychosocial Nursing and Mental Health Services. Nov 1;55(11) 10-14.

---

Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

Follow the Loving Roots Project on social media for weekly blogs & video posts:

---

---

View fullsize

Steps to Forgiveness

View fullsize

10 Tips for Couples

View fullsize

Maintaining Intimacy After Having a Baby

View fullsize

5 Ways Pets Can Boost Your Mental Health

View fullsize

How Gratitude Can Ease a Bad Day

---