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Last Updated on January 12, 2021

How to Handle Pandemic Depression and Take Care of Yourself

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How to Handle Pandemic Depression and Take Care of Yourself

Are you, or someone you know, struggling with pandemic depression? Do you often find yourself wondering if you’re the only one grappling with the COVID-19 pandemic and how you can turn things around?

What you’re going through isn’t as uncommon as you might think[1]. According to a recent study published in JAMA Network Open, depression has been three times higher during this pandemic than it was previously [2].

Infographic: Pandemic Causes Spike in Anxiety & Depression

    The researchers also discovered that lower income groups had an increased risk of getting depressed compared with higher income groups.

    This puts more pressure on those who are already worried about, or dissatisfied with, their professional lives, a vicious cycle when we’re all trying to balance our personal and work lives with our mental health.

    The Slippery Slope That Is Depression

    Perhaps it started out with you feeling a bit more tired than usual. At some point, maybe you started to lose interest in things you used to enjoy. Perhaps you’re having trouble sleeping or, on the flip side, you’ve started sleeping more than you used to.

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    Depression can manifest in different ways[3]. People can also experience it differently during this pandemic. While some might feel overwhelmed and become increasingly anxious, some might think they’re handling things relatively well, only to find that they can’t focus on simple tasks.

    There is a whole range of physical, emotional, and mental changes when you’re experiencing pandemic depression. One crucial thing you must do is to pay attention to these changes and be ready to take action.

    What’s the Best Way to Deal With It?

    Regardless of the everyday pressure we need to deal with in our personal and work lives, we have to remember that human beings have needs that must be fulfilled in order to function. This means that you must identify and acknowledge what you must do in order to thrive—not just survive—in this pandemic[4].

    You might have heard of Abraham Maslow’s theory of human motivation and the pyramid of needs based on his work[5]. Maslow’s theory included “self-actualization,” or needs that help us achieve our full potential through personal growth.

    More recent research by psychologist Scott Barry Kaufman has redefined self-actualization as exploration, love, and purpose[6]. A good approach to adapting to the new abnormal is evaluating your life through the lens of these needs and ensuring that you can still satisfy them.

    A large part of the depression that people may experience in this pandemic comes from refusing to recognize that our needs have changed. The previous way we fulfilled our needs do not work during our current environment, so changes need to be made.

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    Our needs for exploration, love, and purpose remain urgent and paramount, but we need to address these in ways that take into account our current limitations.

    Here are some ways we can effectively tackle and meet our needs:

    Exploration

    We have a need to explore, learn, and understand the world. Exploration in this sense is driven not by fear and anxiety—such as the watching of regular news briefings on the pandemic—but by the thrill of discovery and curiosity about the novel, the challenging, and the unknown.

    While you might be restricted by staying mostly at home, depending on the COVID-19 guidelines in your state[7], you have a universe of information available for exploration through the internet.

    One such area is embarking on virtual experiences, which you can safely enjoy even while you’re restricted to being at home. Virtual tourism[8], though not a new concept, has truly taken off during this pandemic[9] because of people who want to travel but are trying to avoid contracting the virus.

    You can even sign up for interactive virtual experiences to explore hole-in-the wall locations, take virtual classes for many topics and hobbies—from cooking to arts and crafts—and even go shopping while taking a virtual tour. You can also interact with tour guides, teachers, and even other virtual explorers from the safety of your home.

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    Exercise is another avenue you can explore. Studies have shown that physical activities can help ward off depression[10]. You can sign up for online cardio, strength training, or yoga classes, depending on your preference.

    If you want to exercise outdoors and have access to places where you can maintain social distancing, you can also look into exercising in green spaces. These can include urban parks, nature reserves, and wilderness environments. Research has shown that spending time in such places has a positive effect on mental health[11].

    Love

    This second aspect of self-actualization can be manifested by expressing love. The first step, of course, is to express this love towards yourself. If you feel overwhelmed by pandemic depression or think that you already need help from a professional, one of the self-care acts that you can do is to look into online therapy and tele-psychology.

    Online therapy is said to have boomed during this pandemic[12], which means that doctors and administrators are now better at delivering care to patients. You can even check with your company if this is something that they can provide or facilitate.

    Next is bestowing love on other people. This means making a positive impact on the lives of others. You can express this love towards your existing relationships. Surprise your romantic partner with an unexpected date night, or perhaps you can host virtual parties for your friends to strengthen bonds.

    You can even volunteer to provide virtual companionship to lonely elder strangers. There are many avenues you can explore to express love, whether it’s through improving your current ones or making new connections.

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    Purpose

    The other critical aspect of self-actualization involves developing, refining, and pursuing your sense of meaning and purpose. In the context of the pandemic, it’s even more important to proactively seek a sense that you are contributing to something you’re passionate about that’s bigger than yourself, a personal mission of service that offers you fulfillment and contentment.

    Some people might find their sense of purpose in taking care of their family and friends, and that’s fine. You might decide to reach out to struggling colleagues, eventually bridging the gap between personal and work lives and forming deeper friendships along the way. You might even tap into your network to help those who’ve lost their jobs find a new one.

    Or maybe you could focus on improving your local community, such as encouraging others to stay at home during the pandemic through blogging about your fun at-home adventures.

    Whatever you choose to do, you should regularly evaluate how much it contributes to your sense of purpose. Revise your activities to help further develop that sense within yourself.

    Conclusion

    Dealing with pandemic depression means doing an honest evaluation of your activities and connections. Make sure your needs for exploration, love, and purpose are being met consistently. Taking action now—not later—will help you improve and maintain your mental health during these challenging times.

    More on Dealing With Depression

    Featured photo credit: Anastasiia Chepinska via unsplash.com

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    Reference

    More by this author

    Dr. Gleb Tsipursky

    Cognitive neuroscientist and behavioral economist; CEO of Disaster Avoidance Experts; multiple best-selling author

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    Published on October 15, 2021

    Does Anxiety Make You Tired And Why?

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    Does Anxiety Make You Tired And Why?

    When you think of anxiety, several scenarios may come to mind: the endless tossing and turning of a restless night, dread over potential future events, pandemic-related overwhelm, or full-blown panic attacks. Even if you’re not diagnosed with an anxiety disorder, you’ve likely experienced anxiety symptoms at some point in your life. In these situations, you might feel a queasiness in your stomach, racing heartbeat, excessive sweating, chest tightness, some tension in your jaw/neck/shoulders, or worrisome thoughts as you prepare for the worst possible scenario. But does anxiety also make you tired?

    After experiencing these symptoms, you may indeed feel fatigued. The sensation could fall anywhere on the exhaustion spectrum, from feeling like you just ran a marathon and need to sleep for two days, to just a little worn down and wanting a quick nap to recover.

    Below are 7 ways anxiety zaps your energy and how to restore it.

    1. Stress Hormone Overload

    Anxiety can make you tired via overloading your body with stress hormones. The “fight or flight” response is a key connection between anxiety and fatigue. In fact, this process is made up of three stages: Alarm, Resistance, and Exhaustion. Anxiety triggers our body systems to go into high alert. This is a natural, involuntary reaction that developed in the human brain for survival.

    When humans lived with the real, imminent threat of being attacked by a predator, it made sense for our bodies to spring into action without much preparatory thought. Such dangers are rare in modern times, but our brains continue to respond in the same way they did thousands of years ago.

    The hormones and chemicals that flood our bodies to prepare us for safety can both affect and be affected by several body systems, and this interaction itself contributes to exhaustion. Adrenaline and cortisol are the two most notable hormones to address here. First, adrenaline is sent out, tensing the muscles and increasing heart rate and blood pressure in preparation to run. Later in the stress response, cortisol is released, enhancing the brain’s use of glucose. This is one of our main fuel sources, so it’s no wonder this contributes to fatigue (see #2).

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    You can regulate baseline levels of these stress hormones by regularly practicing yoga, breathwork, meditation, and/or engaging in aerobic exercise.[1] It’s easier to lean into these routines for relief during stress when you’ve already mastered using them during times when you feel calm.

    2. Elevated Blood Sugar Levels

    Fatigue is one of the most common symptoms of hyperglycemia (high blood sugar), which is shown to be associated with anxiety in diabetic patients.[2] Many people who experience hyperglycemia report feeling tired all the time regardless of their quantity or quality of sleep, nutrition, or exercise.

    Although this connection has shown more prevalent and prolonged effects in diabetics, it also occurs with nondiabetics exposed to psychiatric stress.[3] In fact, for all people, the natural stress response elevates blood pressure and heart rate as well as cortisol levels, all of which increase blood sugar levels.[4] This means that anxiety causes a double-hit of exhaustion related to blood sugar fluctuations.

    Instead of reaching for comfort foods like chocolate during times of stress, take a calming walk around the block. Gentle movement alone is a great stress reliever that incidentally also helps to regulate blood sugars.[5]

    3. Negative Mindset

    Anxiety can also make you tired because of repetitive negative thinking (RNT), which is a common symptom of anxiety. RNT involves continuous thoughts via rumination (dwelling on sad or dark thoughts focused on the past) and worry (angst regarding the future). Some researchers argue that having a longtime habit of RNT can harm the brain’s capacity to think, reason, and form memories.[6] While the brain is busy using its energy stores to fuel negative thought patterns, the energy available for these other more productive endeavors is thereby reduced.

    Negative thoughts can also disrupt or prevent healthy sleep patterns, keeping our minds racing at night and effectively wreaking havoc on daytime energy. (See #7)

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    Reduce these patterns by reframing your feelings over anxious thoughts. Instead of staying stuck on “what if,” focus on what you can do in the here and now. What activity can you engage in for five minutes (or more) that brings you joy? What are you grateful for, no matter what’s going on around you?

    4. Digestive Issues

    It’s common for people to experience both intestinal and mental issues simultaneously. This suggests a strong connection between the central nervous system and the gastrointestinal (GI) tract, which is known as the gut-brain axis.[7] Simply put, what happens in our digestive tract (and as a result of what we eat) affects the brain and vice versa.

    The gut microbiota is a complex population of GI tract microorganisms. When its balance is altered, the body can develop conditions that affect the gut-brain-endocrine relationship. The endocrine system produces and manages adrenaline, for starters. And the gut bacteria’s production of feel-good hormones (serotonin and dopamine—see #5) ties into this relationship as well.

    GABA (gamma-aminobutyric acid) receptors are also found in gut bacteria. GABA is a natural brain relaxant that makes us feel good by helping the body to unwind after a stress-induced neurotransmitter release (e.g., cortisol and adrenaline). When GABA activity is low, it leads to anxiety, depression, insomnia, and mood disorders. These are just a few of the manifestations that demonstrate how gut bacteria influences behavior. All of these contribute to feeling both physically and mentally tired.

    You can minimize the symptoms of depression and anxiety by keeping your gut microbiota balanced with probiotic-rich fermented foods. Yogurt with live cultures, sauerkraut, kombucha, kefir, kimchi, miso soup, and tempeh are great foods to include in your diet.[8]

    5. Depression

    Anxiety and depression often go hand in hand. Research continues to indicate a complex relationship between depression and decreased serotonin—a key neurotransmitter for regulating mood and feelings of wellbeing and happiness. Anxiety is also a direct symptom of serotonin deficiency. Serotonin helps with healthy sleep, mood, and digestion.

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    Serotonin is produced in the gut, almost exclusively, at an estimated 90 percent. However, a small quantity is also produced in the hypothalamus, an area of the brain that is pivotal for transmitting energy balance signals. This small cone-shaped structure receives and relays signals transmitted via the vagus nerve from the gastrointestinal tract. It has a central role in mediating stress responses, regulating sleep, and establishing circadian rhythms. It senses and responds to a myriad of circulating hormones and nutrients, directly affecting our mood and energy.[9]

    Dopamine is another mood-boosting neurochemical that is depleted in depression. It creates feelings of alertness and wakefulness and, when the body is operating normally, is released in higher amounts in the morning (allowing for daytime energy) and lower at night (preparing for healthy sleep). Stress is one factor that can deplete dopamine, thereby leading to depression, sleep disorders, and fatigue.

    Studies show that dopamine levels in the brain can be elevated by increasing dietary intake of tyrosine and phenylalanine.[10] Both of these amino acids are naturally found in protein-rich foods like turkey, beef, eggs, dairy, soy, peas, lentils, and beans.

    6. Breathing Problems

    Breathlessness and anxiety are closely linked, and this is one of the ways anxiety can make you feel tired. Anxiety can lead to shallow breathing, which can cause shortness of breath while feeling breathless can exacerbate anxiety.[11] It’s a vicious cycle that often leads people to take rapid and shallow breaths, breathing into their upper chest and shoulders.

    This type of breathing minimizes oxygen intake and usability. Despite comprising only two percent of the body, our brains consume 20 percent of the body’s oxygen supply. Oxygen is fuel for both mental and physical tasks. When breathing patterns compromise healthy oxygen levels, this can cause considerable fatigue.[12]

    End the anxiety-fatigue cycle with focused breathing exercises. It’s important to practice this regularly while you’re not experiencing anxiety or stress, as this will help you to be prepared should a moment of breathless anxiety hit unexpectedly.

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    There are several different styles of breathing exercises. There’s an easy one to try, called “Resonant Breathing.” Simply breathe in slowly through your nose as you count to five, then exhale for a count of five. Repeat this for a few minutes. It’s helpful to bring your awareness to any tension, deliberately relaxing your neck, shoulders, and jaw in particular.

    7. Sleep Issues

    Most of the elements we’ve already discussed inherently tie into sleep issues, which is often the reason why anxiety can make you feel tired. But it’s important to note that this is not always a directly linear cause-and-effect process. Much of it is cyclic. If we don’t get enough quality sleep, we increase our risk of excessive cortisol production, elevated blood pressure and blood sugar levels, depressed mood and mindset disorders, and dysregulation of appetite/craving hormones that affect our digestive health.

    Sleep is obviously the number one antidote to feeling tired as a result of anxiety. But at the same time, many of these elements—including anxiety itself—lead to less-than-restorative sleep. We can improve our energy levels by addressing each element discussed here, as well as taking a proactive approach to our sleep health.

    One simple habit to help recalibrate your circadian rhythm for healthy sleep patterns is to get outside in the morning. Sunlight exposure in the early hours of the day regulates melatonin production, helping us to feel sleepy at night.

    You Don’t Have to Live Your Life Anxious and Exhausted

    Times of extreme stress, like driving in heavy traffic or nerve-wracking situations like public speaking, can easily induce an anxiety response. Even “normal” everyday stressors, like feeling overwhelmed with work and home responsibilities, can build up to anxious feelings over time.

    Our bodies’ response to stress and anxiety affects many of its functions in complex ways. When we unravel the interconnections of these processes, we can see how each part plays an intrinsic role in contributing to fatigue. By addressing each element individually, we can make simple lifestyle changes that resolve anxiety and diminish the ways it makes us tired as a result.

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    More Tips on Coping With Anxiety

    Featured photo credit: Joice Kelly via unsplash.com

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