Three Quick Ways to Manage Depression During Covid-19
DISCLAIMER
If you have concerns about your mental health, it is advisable that you seek medical attention as soon as possible. The purpose of this article is to offer a few items that may or may not be of benefit to those who want alternative insight. The disclaimer here is the fact that this is merely an article and not intended to "heal" a clinically sick individual. Again, if you suffer from a medical illness, the responsible thing to do would be to seek the advice of a medical doctor.
Many people self-diagnose themselves as being depressed, although this is a clinical disorder. Depression is defined in the Diagnostic Statistical Manual, 5th revised as someone with five or more of the below symptoms that are not attributable to another medical condition in a two week period:
1. Depressed mood or loss of pleasure or interest most of the day, nearly every day, as indicated by either subjective report (e.g., feels sad, empty, hopeless) or observation made by others (e.g., appears tearful). (Note: In children and adolescents, can be irritable mood.)
2. Markedly diminished interest or pleasure in all, or almost all, activities most of the day, nearly every day (as indicated by either subjective account or observation.)
3. Significant weight loss when not dieting or weight gain (e.g., a change of more than 5% of body weight in a month), or decrease or increase in appetite nearly every day. (Note: In children, consider failure to make expected weight gain.)
4. Insomnia or hypersomnia nearly every day.
5. Psychomotor agitation or retardation nearly every day (observable by others, not merely subjective feelings of restlessness or being slowed down).
6. Fatigue or loss of energy nearly every day.
7. Feelings of worthlessness or excessive or inappropriate guilt (which may be delusional) nearly every day (not merely self-reproach or guilt about being sick).
8. Diminished ability to think or concentrate, or indecisiveness, nearly every day (either by subjective account or as observed by others).
9. Recurrent thoughts of death (not just fear of dying), recurrent suicidal ideation without a specific plan, or a suicide attempt or a specific plan for committing suicide.
Three EASY Home Remedies for Depression
1. Count Your Blessings.
Increase your level of gratitude. Whenever you find myself moping around, focus on the many bountiful blessings bestowed upon you. Be uplifted by your potential. Now, imagine three things you have right now that you would not want to part with. Guess what..those are blessings. There are so many things we take for granted, but every time our heart beats, it is a blessing. Ingratitude for the small things, that is, what we may consider small can lead to depression. This is because we want more, yet are not thankful for what we have. A demonstration of thanks is prayer, humility, and giving some form of charity to someone who has less than we have.
2. Take a Chunk out of the Mountain. Sometimes, we look at the mountain of chores and it can be quite overwhelming. Therefore, It can be easier to do none of it while tricking ourselves into saying, "I will get started at a set time" in the future. Once we tell this procrastinating lie, it allows us time to do something destructive since idleness is lack of productivity. Think about goals you may have set five years ago that you have not done a thing about so far! Taking chunks or small bites out of our tasks and chores is a remedy for procrastination-which, procrastination can cause one to spiral into depression because we tend to get sad when we are unaccountable and unsuccessful. Create a schedule where you add 4 important things, and even though each task could take hours, allow yourself 15 minutes for each task. Have a similar schedule for the next hour.
3. Stay Away from Negative People...including your own negative self talking self. Bask in that part of you that thinks positive and when the negative germ in you tries to wear you down, take charge. Identify the negative talk as what it is. We can be our own worst enemy. Don't waste time listening to other negative people, either. YOU be that person who can always be expected to say something positive even when those around you are having pity parties. After all, we are our thoughts.
If you feel your depression is being brought about by another person....we need to talk. You can decide to give someone that kind of power over you where he or she can control your emotions. Hmmmm. That's another discussion!