Depression can affect anyone, but during COVID-19, it hit differently. The pandemic amplified mental struggles and intensified emotions in ways we’d never experienced before. If you already had depression, COVID might have made it worse. If you didn’t, the isolation, uncertainty, and loss may have triggered something new.
So, what exactly is COVID-related depression? How does it impact us, and most importantly, what can we do about it?
What Is Depression and What Does It Look Like?
Depression isn’t just about feeling sad—it’s a mental, emotional, and even physical battle that can persist even when life seems to be going okay on the surface. It’s not just a reaction to a bad event, and it doesn’t just disappear when the situation improves.
Here are some common signs of depression:
- Losing interest in things you once enjoyed (like your favorite hobbies, socializing, or even just watching your favorite shows)
- Feeling hopeless, numb, or like nothing really matters
- Sleeping too much or struggling to sleep at all (including waking up frequently in the middle of the night)
- Difficulty concentrating, making decisions, or remembering things
- Thoughts of self-harm or suicide—if you experience this, please reach out to someone immediately
We’ve all heard about how COVID-19 affected mental health, but the statistics paint a clearer picture. According to the World Health Organization, the global prevalence of anxiety and depression increased by a massive 25% in the first year of the pandemic.
And making matters worse still, according to an article in the New York Times, “the risk of developing symptoms of depression remains high up to a year after you’ve recovered.”
How COVID Can Physically Impact Depression
COVID-19 isn’t just a respiratory virus. Scientists have found indicators that it can affect the brain as well.
Inflammation and Mental Health
When your immune system fights off an infection, it triggers inflammation in the body. This is a natural response, but if inflammation lingers for too long, it can impact the brain. Some studies suggest that the inflammation caused by COVID-19 might contribute to symptoms of depression, brain fog, and anxiety.
For some, depression came from grief—losing loved ones to the virus. For others, it was isolation, financial hardship, or even dealing with long-term health effects from COVID itself. And as researchers are discovering, COVID-19 might not just cause depression psychologically, but physically too.
A 2021 study entitled Association of Acute Symptoms of COVID-19 and Symptoms of Depression in Adults found that more than half of American adults reported symptoms of major depressive disorder after a coronavirus infection. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2777421
What Can You Do to Cope with COVID Depression?
If COVID-related depression is affecting you, there are things you can do to manage it. Even if you feel alone, there are ways to feel better.
1. Get Moving (Even If It’s Just a Little)
Exercise is one of the best natural antidepressants out there. You don’t need to run a marathon—a quick walk around the neighborhood can improve your mood almost instantly.
If you’re struggling to get started, try habit stacking. For example, every time you get up to get coffee, do five squats. Every time you finish a work meeting, stretch for a minute. Small changes add up!
While social distancing, you can also go on a walk with a friend or find an online class. There are some great trainers you can follow online or follow a class with a treadmill or bike and have that interaction, even if it’s not face-to-face.
2. Connect with Friends and Family
Isolation can make depression worse. Even if you don’t feel like reaching out, try to send a text or give someone a call when the thought comes to you.
Haven’t talked to an old friend in a while? Send them a quick message like, “Hey, I was just thinking about you! How have you been?” You’d be surprised how much reconnecting can lift your spirits.
3. Prioritize Sleep
Good sleep is crucial for mental health. Trying to maintain a regular sleep schedule and get to bed at a decent hour, avoid screens before bed, and create a relaxing nighttime routine.
If you struggle with racing thoughts at night, keep a journal by your bed. Write down whatever’s on your mind before you sleep—it helps clear your head.
4. Take Care of Your Diet
What you eat affects your mood. Processed and fatty foods and excessive sugar can contribute to inflammation, which may worsen depression. Instead, focus on whole foods like leafy greens, nuts, lean proteins, and probiotic-rich foods like yogurt or kimchi.
Swap out a bag of chips for a handful of almonds and dark chocolate. It’s a small change, but your brain will thank you!
5. Engage in Relaxing Activities
Find things that help you unwind. This could be anything from reading a book to meditating or even just listening to music.
If meditation sounds boring, try a guided session on an app like Headspace or Calm. Even five minutes of deep breathing can make a difference. These are strategies that your therapist can help you with in finding which one works best for you.
6. Seek Professional Help
While self-care is important, depression is not something you have to battle alone. Therapy can be life-changing, and there’s no shame in reaching out for help.
If you’re in Colorado, Evolve Counseling Services offers therapy for people struggling with anxiety and depression. Virtual sessions make it easy to get help from the comfort of your home.
If you are finding yourself having thoughts of self-harm or harm to others, please reach out to someone, whether it’s the suicide hotline, a therapist, or a close friend or family member. Do not let this go untouched.
The risk of COVID-19 for all ages has pushed the limits on what people can handle, and due to the lack of interaction, people of all ages are finding themselves struggling mentally and physically to stay strong. You do not have to do this alone.
Post-COVID Depression Is Real—But So Is Hope
If you or someone you love is struggling with post-COVID depression, know this: You are not alone. The pandemic changed life as we know it, and it’s okay to acknowledge that things feel different now.
Start small. Take a walk. Text a friend. Eat a nourishing meal. Seek help when you need it.
No one should have to navigate depression alone. If you need support, professionals likeLindsey Phillips, LPC, and Ben Smith, LPC,, at Evolve Counseling Services, specializing in CBT, are here to help. They offer a compassionate, down-to-earth approach to therapy—because mental health care should feel like talking to a friend who truly understands.
Especially focusing on keeping you safe and out of risk, Evolve Counseling offers in person and online Counseling.
Don’t wait. Reach out today, and take the first step toward feeling like you again.