Navigating Depression & Anxiety Amid a Pandemic

In our current state of uncertainty concerning the continuous spread of COVID-19, it is no surprise that depression and anxiety are also on the rise. According to data reports, young adults between the ages of 18 and 29 are especially affected. From long periods spent in quarantine to adapting to new ways of doing routine tasks like grocery shopping or attending classes via Zoom, can lead to intense feelings of isolation, de-stabilization, panic, and lack of control. Not to mention constant information overload from news headlines, social media, and conversations with your loved ones, friends, or co-workers, all exacerbating fear and worry. 

It is also important to note that this age group has been forced to let go of significant life events among those: walking with your peers at your high school or college graduation, not getting a “normal” college experience, or having to postpone celebrations like 21st birthdays, graduation parties, and even weddings. Many of these experiences we look forward to our whole lives and it is okay to be sad when they are taken away from us. I have peers who expressed feeling guilty for crying about not having their graduation ceremony this year when really, they “should” be grateful for their health and the health of their families. Sure, it is undeniably important to have gratitude in times like these, but it is just as important to process any losses, sit with your feelings, and seek out support.

Being in the aforementioned age group myself, I find myself in what seems like a never-ending battle toward regaining some semblance of balance in my daily life. There are days where I can accept the circumstances of my immediate surroundings and changes to routine, but I would be lying if I said that scary thoughts do not resurface. Or that I smoothly navigate through a near panic attack when overwhelmed by the number of people at my neighborhood grocery store, picking produce while standing next to me too close for comfort. Often, I would rather spend my days away at home but I find that although this form of safety and security helps alleviate my anxiety, my other good friend, depression, is ready for action (or lack thereof I should say). 

So, what do we do? How do we navigate through these challenges that are inevitably impacting our mental health? We can start by practicing self-care, compassion, and forgiveness toward ourselves in ways that will be most meaningful to us. Whether that means getting out of bed even if it is just to make it to your couch or logging your thoughts in a journal, every little task counts! Remind yourself that you can do hard things and “this too shall pass,” whether we are referring to an intrusive thought, a low week, or the pandemic itself – you got this! Even if you feel like you do not, it’s okay to communicate these feelings with your loved ones and/or seek out professional support – for this exemplifies inner strength and the necessary steps toward regaining inner balance in our current unbalanced world.

How do we survive constant change?

How do we survive constant change? It seems that the environment in which we live in is filled with constant crisis and uncertainty. You cannot turn on the news without being bombarded with negativity. Yes, I realize that the news often tends to focus on the negative rather than the positive happenings.  However, it seems to me that the news is supercharged with horrible new realities each day.  From pandemic death tolls and rising unemployment numbers to news of constant violence.

So, what are the emotional and psychological effects that I am seeing in my practice?. I am seeing more anxiety than I can ever remember. It is especially true of my individual clients who are over 40.  As I was driving home the other evening, my son and I witnessed the aftermath of a 59 year old man having taken his own life by jumping in front of a Metra train.  Unfortunately, this behavior has become an all to frequent occurrence.  So, what gives?

For a person to have a general sense of well being there needs to be a certain level of predictability.  Middle age individuals tend to be less likely to want to take risks.  Rather, people tend to become creatures of habit. We tend to engage in the same rituals day after day.  We fold our towels the same way, buy similar groceries from the store, call the same friends, practice the same religious belief and even have sex in the same position.

While this may strike some as boring to many others, it symbolizes comfort.   I believe that what I am seeing today is a severe erosion of esteem, confidence and comfort for many individuals in their middle years. Middle aged individuals are questioning whether they still add value to society.  I think it stems from so many middle aged individuals having lost their jobs.  To this individual, their jobs were not just careers but came to represent identity.  Just think about how you describe yourself at a dinner party?  Do you at some point talk about what you do for a living?

As always I like to point out the possible solutions.  I believe it is important in times like these to focus on what we have accomplished rather than what we are missing.  No one can take that away.  During stressful and unpredictable times in our life we need to meet our needs more diligently.  For example,  relying on our friends and family to highlight our sense of worth.  People forget to go to others for support – it really does make a difference.  Additionally, lean on whatever faith you have had in your past.  It is amazing how much this can lead to solace.  Lastly, don’t forget to exercise and eat healthy.  Exercise can release those endorphins and eating healthy keeps the stress from damaging our immune systems.  And, if these tactics don’t work there is always therapy.  Even a short stint in your psychologist’s office can help you right the ship.

Don’t forget that help is just a phone call away.  Call Dr. Goschi now at (312) 595-1787 or email me at barbara@drgoschi.com

Women Suffer More than Men from High Anxiety

Today I heard a new poll that stated women were more worried about their futures than were their male counterparts.  While this was disturbing to hear it didn’t surprise me at all.  It is true that women are worriers.  How many of us have had sleepless nights worrying about our children, our aging parents, our jobs, our husband, our boyfriends and the list can seem endless.

Women are tremendously prone to worry because we tend to be caretakers of everyone in our lives.  Sometimes, or might I say many times, we worry about everyone else to the detriment of ourselves.  Worry, better known as anxiety, can reek havoc on our physical and mental health.  Anxiety is one of those strange emotions that can help us do well on tests.  However, if we experience too much then it interferes with performance.  So, anxiety can get moving or can cripple our ability to function.  It’s a fine line and a hard one to control.

However, I would encourage all the women in my life to at least try.  There are a few simple steps that can really help manage anxiety.  If it’s anxiety that’s caused by procrastination then I would encourage an individual to tackle the task one piece at a time.  If  the anxiety/worry is due to something we cannot control, especially during times we’re in today, then I would encourage some different approaches.

In an earlier post, I spoke of how we cannot be anxious if our bodies are relaxed.  Therefore, I would encourage you to engage in those activities which maximize relaxation.  For example, meditation/yoga are wonderful forms of deep relaxation.   Any form of workout can also lead to the alleviation of stress and the release of endorphins.  Lastly, I would encourage you to put the concerns out of your mind especially if your thoughts are destructive.

If the anxiety isn’t helping you move forward, then actively work at alleviating your anxiety.  Therapy can be extremely helpful if you’ve been officially diagnosed with an Anxiety Disorder.

Take charge of your life today and call Dr. Goschi because help is just a phone call away @ (312)595-1787.