There are times in life when you have a smaller support network than you would like: Few people to call upon when we want a listening ear or to spend time with someone with a caring attitude. (Maybe it’s 3am. Maybe you’ve just moved to a new town, or there’s been losses in your life.) In this article, I provide suggestions for managing those times of undesired isolation. There are still ways of caring for yourself when you are on your own.
Open your heart: What type of videos make your face break into smiles, laughter or get your heart to melt? (I’m a big fan of comedy specials, amusing bloopers, or adorable baby animal videos.) Go watch those videos now.
Relax: There are countless relaxation and mindfulness apps for phones, and relaxation videos on YouTube. There are are also many websites with free relaxation and meditation tips. The UCLA Mindful Awareness Research Center offers free guided meditation audio files of various lengths in English and Espagnol. According to Informed Med Online, certain types of relaxation practices, like progressive muscle relaxation have been shown offer some relief from mild and moderate depression, but are not as effective as cognitive behavioral therapy. However, this is a reasonable option when you aren’t yet receiving any treatment.
Laugh. Read a funny book. Watch your favorite comedy: Movie, sit-com, comedy special, whatever will get you to laugh again. Laughter brings perspective and can help shift your mood. (According to the Mayo Clinic, laughter has many health benefits, including lessening depression and anxiety.)
Gain inspiration or learn something: Watch a TED Talk on a topic of interest. Listen to a thoughtful podcast. Catch up with your favorite radio show. I love This American Life and RadioLab for offering surprising insights. Research quotes by an inspiring historical figure. Reach for a favorite memoir or religious text. I’m a big fan of writer Anne Lamott for combining humor, insight and humility in her books about faith. New knowledge can be a gateway for a restored sense of hope in humanity. According to the the UK’s National Health Service, continuing to learn new things can improve self-esteem and help build a sense of purpose–the more active the learning the better.
Pray. Sometimes connecting to your spiritual side or a higher power can help provide a feeling or connection or relief, and re-estabish hope. According to the International Journal of Psychiatry Medicine, there’s some preliminary evidence that prayer can help reduce symptoms of anxiety and depression.
Do something nice for your body. Take a bubble bath, or a long hot shower. Go for a walk. Have a dance party in your living room. Put on your favorite outfit. Moving your body can help shift your focus to the here and now and there have been several studies showing the benefits of exercise for reducing symptoms of depression and anxiety.
If you think you might be depressed, here is great information on signs, treatment options, and support for depression from the National Institute of Mental Health and from the University of Texas Counseling and Mental Health Center. If you are having thoughts of suicide, please call the 24-hour, toll-free confidential National Suicide Prevention Lifeline at 1-800-273-8255 (1-800-273-TALK) or go to www.suicidepreventionlifeline.org. If you fear you are about to take action, please call 911 or go to the nearest ER.
If you are a friend or family member concerned for someone you know, here’s a very helpful Depression Toolkit from the University of Michigan’s Depression Center.