Strategies for Alaskans addressing depression in Homer
2020 has not been kind to us, my friends. From our larger global community to our homes on the Kenai Peninsula, we have all felt the weight of the isolation that has come with months of social distancing. Throw on top of that feelings of fear and worry about the health and safety of ourselves and our loved one’s, and I don’t know about you, but I am ready to firmly close the door on the past 12 months and ring in the new year.
However, even in the New Year, we will likely need to continue to be mindful of social distancing and how to best care for ourselves and others in this changing landscape. In doing so, we may yet find ourselves wrestling with feelings of loneliness, isolation and depression in the coming months. Read on for strategies to combat these feelings, and build in healthy habits that nurture strength and resilience to see you through these tough times.
Diet - When we’re feeling down, it is sooooo easy to reach for that devilish little pint of Ben and Jerrys. Don’t get me wrong, I love me some B&J, but I also know that too much of a good thing is in the end, well, not a good thing. Diet is an essential component of mental health and well being. And when we’re reaching for that “carby'“ and comforting pasta, or those sugary snacks, our highs may be high, but our lows are even lower. Making sure we’re making smart food choices helps us better manage our mood, making it easier for us to navigate the challenging emotions we may be experiencing amidst the isolation we feel.
Sleep -For anyone that’s ever been in sessions with me, they can tell you all about sleep, and why is it is an essential component of health and wellness. I won’t do a deep dive here, but the long and short of it is that we can not regulate our emotions if we’re under slept. Ever hear a parent reflect on their toddler’s tantrum by stating, “She’s just tired, she didn’t sleep well last night.’? Uhhhh, yea, same goes for all of us! Being under slept pushes us out of our “window of tolerance,” our sweet spot where we function optimally, and into a state of mood dysregulation. If we’re going to navigate this crazy covid landscape with patience, kindness and resilience, we need a healthy sleep schedule to do it. So, shut down those screens, take a hot shower, make yourself a cup to tea, and cozy in for some rest.
Movement - This one is huge you guys. I know, I know. We live in Alaska, it’s cold out there, the whole snow business, I get it! But the importance of movement can’t be overstated. Even just making it a point to walk to your mail box everyday get’s you outside, puts some sunshine on your face (ish), gets fresh air in your lungs, and allows your body to move. If this is the most you can do, great! Do it. But if you can do a little more, do that! Meet up with a friend who also is mindful of social distancing precautions and go for a walk, take a ski on nearby trails, go to the gym if you feel safe and comfortable doing so. Movement will release endorphins- feel good chemicals- that help us feel good. So let’s do that!
Supplementation - Diet is essential, but unfortunately, it’s not necessarily sufficient. Supplementation is a wonderful way to make sure that our bodies are able to absorb the macro and micronutrients we’re trying to get with that healthy diet we’re eating. A great place to start, especially in this northern climate of ours, is Vitamin D. Many Alaskans are Vitamin D deficient, and do you know what helps combat depression? That’s right… Vitamin D.
Stress Management - I know, I know! People tell you to take a deep breath and you roll your eyes, I get it. But honestly, it can help, and here’s why. Tuning into your breath, following your inhale and exhale, and staying focused only on that, keeps you present. Regret and depression often lie in our past, anxiety lurks in the future, but breath keeps us right here, right now, in this present moment. Safe, sound, and ok, at least for now. And that’s something to be grateful for.
Connection - It’s easy to fall into the belief that social distancing has to mean social isolation, but truly, it doesn’t. Yes, time with friends and loved ones may not look like what it once did, but there are still ways to connect. It’s easy to spend our time scrolling on social media sites, but if we put the kabash on facebook for a minute and called up a friend? Or, stay on facebook but reach out for a video chat via messenger. And with vaccines for Covid here and being distributed, there are increasing opportunities to connect with loved
Have Fun - Human beings need novel experiences, and if your 2020 has been anything like mine, chances are there haven’t been a whole lot of new and fun experiences in your world. So, put some energy into figuring out what this could look like for you. Have you always wanted to try your hand at cross country skiing? Do it! Are you curious about what it would be like to rent a fat tire bike and hit the trails? Pretty sure Beeman’s has those. What about learning about a new topic or brushing up on a skill? Let’s face it, we have time. MasterClass is a crazy cool subscription resource that allows you to learn about nearly anything you could imagine from experts in their field; cooking, gardening, sleep, interior design, story telling, the presidents, smoking meat….you name it.
It’s unlikely any of the above will be a cure all remedy for the emotional fatigue you’re likely experiencing after this year. But, none of them are going to hurt, and some variation of all of them will most certainly help the cause! If you still find yourself struggling though, please reach out to either our Soldotna or Homer offices. This season has been tough, and there is no shame in getting a little extra support to process what has happened and come up with a plan to navigate how to best move forward.
Here’s to a New Year, and to a turning of the tide that I’m pretty sure we can all use!