Isolation can be a real trigger for depression, especially since so many of us are now practicing social distancing and self quarantine because of COVID-19 (coronavirus). Pregnant and new moms, in particular, can be at-risk of prenatal and postpartum mood and anxiety disorders (PMADs). Just because we’re stuck home, doesn’t mean we have to do it all alone!
While things will return to normal eventually, here are five things you can do today to help prevent isolation depression and anxiety.
1. Virtual Support
Many birth workers and care providers are adapting to the current situation by providing virtual support via web chat. There are apps that provide chat and over-the-phone access to therapists. You can look for a pregnancy or postpartum support group online, like this one from The Nesting Place.
Birth and postpartum doulas are also offering online care. I’m still able to chat with clients, show them newborn care basics, help with lactation, and provide emotional support and encouragement. If you’re interested in getting a postpartum doula virtually, contact me.
You can also talk to friends and family members via Skype, Facetime, Facebook chat, or on the phone to avoid feeling alone.
2. Get Some Fresh Air
If you’re able, sit outside in your backyard or balcony for a while. Get some fresh air and Vitamin D. Just getting outside, without running into other people, can be so refreshing and uplifting. If you live in an apartment and can’t leave, but the weather isn’t too chilly, try opening the windows for a little while. Let in the sunshine. Take in its warmth for a moment. Nature can offer some relief.
Get those endorphins pumping! If you’re pregnant or in postpartum and cleared for gentle exercise, stream some prenatal workouts on YouTube. Prenatal yoga and meditation can be calming. You don’t have to exercise all day, but even twenty minutes can make a big difference in how we feel. If you’re new to yoga, check out this YouTube workout for beginners.
Reading is a total immersive experience that’s good for your brain! Stories can transport you out of your current environment. According to a study by Emory University, reading activates neurons in the brain that create a sensation of not just reading about the action of the book, but experiencing the sensations it is describing. You are figuratively and biologically put in the shoes of another. This is called grounded cognition.
Reading can also help to calm the mind and help it focus if you’re feeling anxious.
5. Find and List Resources
Sometimes just being prepared helps us feel more calm and in control. Do some research on local and other online resources you may want to use during this time like restaurants that are still doing delivery, your care providers’ emergency numbers and assistance programs in your area. You don’t have to use any of these if you don’t need to, but having a list of people to call may help you feel more connected. Many of us are isolated at this moment. It’s important to remember that there are networks of people in every community that are still out there to help you.
Sending you love through this difficult time!