Feeling low can be hard on everyone, especially you. You may not feel like you have “Major Depression” (a diagnosable depression), but you feel bad – at least intermittently and maybe all of the time. Emotions, particularly ones like sadness, anger, fear, and worry, can come in waves. It can be like being on a beach where one moment you are fine and dry and the next you are soaked in an emotional wave. You may find yourself pulling away from people (withdrawing), getting angry more easily, not wanting to do anything because it just doesn’t feel good (anhedonia), eating less or more, and sleeping more or less or perhaps at times that are not convenient to your responsibilities (e.g. going to bed at 2 am when you have work or child demands in the morning). When really big waves hit, it might even feel like none of this is worth it and being gone wouldn’t be so bad (passive suicidal ideation) – or maybe it feels really bad and you want to die.
If you are considering suicide, please reach out to someone (Call 911 for immediate support or the National Suicide Prevention Lifeline 1-800-273-8255).
So, what do you DO? How can you get out of this often dark feeling place? Poems are written about this state and the straps on those boots are not pulling you up right now, so self-help is not as effective as it once was. You might feel like you are a burden to your friends or like you don’t have friends anymore and it can be hard to turn to people. Below are some steps that may help you climb back out of this place:
1. Recognize that your thoughts, feelings, and actions are colored by your mood. If you feel bad, then even good things may not seem as good to you as they would when you were in a good mood and you respond accordingly.
2. Knowing this, look at your thoughts, are they blaming or overly negative? There might be a mismatch with reality and what you are seeing as your reality. In the table below you can see how your thoughts can impact your response to an event.
3. If your thoughts tend towards negative, when you find yourself considering a response to a situation, look for alternative interpretations of the event and see if you could respond differently (an outside perspective, like a therapist can be helpful when this is difficult).
4. Aim to respond to the balanced thought rather than the negative thought. When that doesn’t happen, forgive yourself – remember practice leads to improvement.
5. Look at the being and doing options here. These steps can help with the next part, which are some actions aimed to reduce your minor depression symptoms.
6. Connect with your community, no matter the size.
Once you are armed with these strategies, when those waves of emotion come rolling in, you have a few new tools to help yourself dry off more quickly. It doesn’t mean that you won’t get wet or feel down. These strategies are a metaphorical towel for when those waves happen. If your towel feels like it is frequently overpowered by the waves, consider therapy.
If you are thinking about suicide, please reach out for help. The National Suicide Prevention Lifeline is a toll-free number that connects you to a certified crisis center near you. 1-800-273-TALK or 1-800-273-8255
Maybe you don’t feel so great but are able to put on a “happy face” and get your jobs done. You perhaps are “OK” but you have a lot of unpleasant feelings (e.g., fear, worry, anger, embarrassment, sadness, depression, etc.). How can your change that experience to be better – at least better than OK. Really, it depends on what works best for you today. Sometimes people need to do (e.g. engage in an activity that has been proven to increase happiness) and other times people need to be (e.g. live in the moment with compassion and acceptance). Below are some different specific tasks and also some big picture ideas to support you.
If you are a person looking for something to do, some techniques from Positive Psychology may be helpful. There are many “happiness exercises” which are designed to increase your happiness and thus energy. Here are a few:
There are many more of these exercises on the Internet and there is even an app that has been created by the US Department of Veteran Affairs to help with coping with COVID-19 stress.
If you are a person into being, Buddhist Psychology provides other approaches to move towards improving your mood. Based off the work of Daya (2000), seven core Buddhist principles that you can apply to your life to move towards a more positive experience of the world are:
One does not need to commit to one path or the other. It is okay to switch between doing and being. As you notice more of the positives in your life and feel content with where you are, you may find you have more energy and a more positive experience of your world.
Daya, R. (2000). Buddhist psychology, a theory of change processes: Implications for counsellors. International Journal for the
Advancement of Counselling, 22(4), 257-271. doi:http://dx.doi.org.proxy.library.nyu.edu/10.1023/A:1005648127301
During this time of “shelter in place” as an adult you may find that you are having a harder time keeping your emotions under control. You are not alone in this experience; stress often leads to emotional dysregulation taking the form of a tantrum because one’s coping strategies are being overwhelmed. Here’s why:
This is my favorite metaphor for how emotional regulation and coping happens, which I first heard from Stephen Finn, Ph.D.:
If you think of your emotional capacity as a teacup and your emotional support people as the saucer, you are born with a thimble sized teacup and (hopefully) have a really big saucer of caregivers to help you as your thimble will get full very fast and spill over into your saucer. As you grow and learn more coping strategies, your cup size grows, so it spills over into your saucer less often.
Many of us adults are facing stressors due to COVID-19 that are overwhelming our coping strategies leading to our cups spilling over. Our teacup is not yet big enough for what we are dealing with, so we are growing it. Recovering from tantrums grows your teacup.
If you are experiencing tantrums, you need to:
Your emotional capacity is growing during this time. Growth can be painful and does not happen quickly. You may be in a home with a lot of other people who are growing too. Keep being each other’s saucers!
Everyone is working through this pandemic experience in their own way. If you or your child are feeling isolated, sad, anxious, or depressed, you are not alone. Not being able to physically interact with people can bring up all of these feelings. Therapy can be helpful with this experience.
In addition to therapy, below are some ways to combat these feelings:
Children may need help to feel connected to their peers whom they typically see effortlessly on a daily basis. You can help children connect through routines: