Everyone feels down every once in a while, but if you have been feeling more sad and unmotivated lately, there may be deeper issues at work. Recent research has indicated that cases of depression have been on the rise since the advent of the COVID-19 pandemic, further exacerbating a nationwide crisis. However, are your feelings tied to the coronavirus lockdown, or is something else at play?
The fact is, life is typically unpredictable, with high points and there are low points. It’s normal to experience these feelings, too. Perhaps you lost an opportunity you really wanted, like getting rejected from your dream school or missing out on a promotion at work. Sometimes though, your malaise can arise with no obvious cause and therefore no obvious fix, which can be immensely frustrating.
If you’ve been feeling depressed lately and it seems overwhelming and inexplicable, then it may be important to take a closer look at what might be triggering it. Regardless of your own unique factors that may be influencing your mental health, here are five key reasons you might not be at your best right now.
You’re Not Sleeping Enough
In the fast-paced flow of daily life, it’s easy to forgo getting enough sleep in favor of getting a bit more work done, or staying out late with friends, or even just relaxing with a book or television show that you didn’t get time for during the day. Getting one less hour of shut-eye might seem trivial, but getting enough sleep is absolutely essential to your mind and body functioning properly.
Research suggests that sleeping less than the recommended amount for adults can have wide-ranging negative consequences on your mood and mental health. Sleep deprivation can result in elevated feelings of anger, stress, and sadness, as well as increased irritability and anxiety. Instead, the CDC recommends 8-10 hours of sleep per night for teenagers and at least 7 hours of sleep per night for adults.
Getting the recommended amount of sleep per night can result in a huge increase in mood and feelings of happiness, so it’s vital to keep that in mind the next time you want to stay up extra late to watch one more episode of your favorite show. And to clarify, caffeinated drinks in the morning do not make up for lost sleep. Even if you feel more awake momentarily, your body and your mind will know the difference.
You’re Lonely
A lot of people underestimate the importance of positive social interaction for your overall health. How many times have you rescheduled a hang-out session with your friends in favor of getting some work done, or because the weather was poor? The truth is, human beings are social creatures, and spending time with other people is imperative to feel happy. Just like hunger or feeling tired, loneliness is your body saying you need social interaction.
Going a long time without catching up with friends and family can result in feelings of sadness and hopelessness, and it can further decrease your ability to cope with stress. Even if it’s not possible to meet up with friends in person right now, you can still connect with others over text or a call. Social interaction doesn’t have to be with friends or family, either. The next time you’re outside, give a friendly nod or greeting to a stranger as you pass them. You’ll instantly notice how much happier you feel when they return the favor.
You’re Not Being Kind to Yourself
It’s easy to forget to pay attention to how you treat yourself in your own internal monologue. A lot of people put themselves down constantly; after all, you are your own worst critic. Maybe you look in the mirror and chastise yourself for your appearance or weight. Maybe you make a mistake at school or work and you condemn yourself for being “stupid.” Perhaps you just can’t let an old mistake go, and you constantly torture yourself with it when you’re alone.
All these things can grind down your self-esteem and can leave you feeling poorly about yourself. Understandably, it’s difficult to get out of the habit of bullying yourself, especially if you have already gotten into this detrimental habit. It can be quite hard to see your good attributes and easy to see your shortcomings. Instead, let yourself listen to other people’s praise, instead of shaking it off as them just being “kind.”
Rather than finding yourself unworthy for every little mistake, instead acknowledge the fact that everyone will make mistakes and learn to forgive yourself for your so-called failures. Find time to compliment yourself, rather than only seeing the parts of yourself you wish were better. Self-improvement and self-reflection have their time and place, but do try to stop every once in a while and appreciate your good qualities, too.
You Need a Project
Boredom is arguably one of the worst feelings ever. That crave for fulfillment and purpose is one of the most primal human instincts. As any child will tell you, boredom doesn’t mean you don’t have anything to do — it means you don’t have anything you want to do. Engaging, passionate work is necessary for a positive state of mind. Many people find themselves bored at work and home, without a project that they’re excited to work on.
Without a passion project or hobby, you can start to feel dejected and drained. Volunteering for a cause you care about, resuming an old activity you used to love doing, or finding a new hobby are all ways you can add meaningful work to your life. In turn, you can find yourself slowly jettisoning those feelings of boredom and may find yourself feeling motivated and inspired once more.
You’re Not Acknowledging Your Emotions
Whether it’s because you tell yourself you’re too busy, or you want to avoid feeling uncomfortable, many people try to avoid feeling and confronting their negative emotions. Perhaps you don’t want to admit that you’re heartbroken after losing a friend or loved one, or maybe you won’t let yourself feel angry because someone hurt you. Whatever the reason, ignoring your feelings only intensifies them, and leaves you constantly upset and feeling bad. Acknowledging your emotions is a powerful way to help return you to a positive mental space.
If you’ve tried discussing these feelings with a trusted friend or therapist, however, and they don’t subside, it may be time to look into alternative treatments for it. For instance, certain holistic methods like TMS have been demonstrated to be highly beneficial for those with treatment-resistant depression. If you’ve been wondering what is TMS for depression, now may be an ideal time to discuss it with your mental health provider.
Is COVID-19 to Blame for Your Depression?
If you’ve been experiencing symptoms of depression, it is important to understand the role of the COVID-19 pandemic in its presentation. Regardless of the reason for your possible depression, however, and both recognizing and acknowledging these feelings are the first step toward healing. By taking time to identify their etiology, you can finally find yourself on a path to lasting recovery, allowing you to emerge from the pandemic stronger than ever before.
