With the landscape of the world currently changing more than ever before, it’s no surprise that many of those individuals with mental health issues such as depression find themselves spiralling into worse moods, problematic behaviour and harmful actions in the worst cases. With less access to outside support networks, the current pandemic is stressful for anyone – but for those with these pre-existing conditions, they can be the trigger to begin that downward spiral once again.
With so many huge lifestyle changes at play, ensuring your wellbeing is kept as high as possible and that you recognise when things become worse are essential to getting through self-isolation. So, how can you manage a downward spiral? Here are a few options that might help:
Recognise you’re entering a spiral, and reach out as soon as you can
Self-awareness can be a serious concern for individuals with depression-related mental health issues – understanding and acknowledging when you’re on a downward slope can be even more difficult. But if you’re able to focus on yourself and understand how you’re feeling, you’re better-placed to reach out to those that can help. Whether that’s contacting your psychologist for a remote session or being in regular touch with friends and family, reaching out is the key to ensuring you don’t continue that downward trajectory.
Adapt your coping methods
Self-care, reducing stress and working hard to manage behaviours are all vital parts of recovering for individuals with depression according to this study. But when your typical coping methods for depression aren’t available, adapting and changing those methods to work with the ‘new way of living’ is key to reducing symptoms and keeping your mood on an even level. Replacing time with friends with online hang-outs, for example, or removing alcohol and other substances from home are all ways to ensure you’re using positive coping methods during a high-stress time, instead of falling back on less productive techniques.
Understand that this is temporary
Disaster-based thinking and negative moods are characteristic of depression. But while that voice might be telling you that this will continue forever, there’s plenty of evidence to prove the contrary. Instead of focusing on permanence, think transitionally – something a psychologist may be able to support you to achieve if needed. Avoiding the spiral means not letting yourself become trapped by negative thoughts and emotions, even in uncertain times like now.
If you’re struggling with depressive spirals during the current global pandemic, health psychology may be able to support you to achieve the motivation and lifestyle changes needed to improve your outlook. Get in touch today to find out more about how I can help you as a health psychologist focusing on well-being and positivity.
