As if COVID-19 hadn't done enough to change us and turn the world upside-down. Now, some of us, infected months ago, are still feeling it in our bodies and minds.
Are you struggling to concentrate, focus, and pay attention? Perhaps you feel less "with it" and persistently cloudy? The experts call that feeling "brain fog." It's a long haul Covid symptom and, often, that muddled feeling comes with mental exhaustion and a deep lethargy. Research says it often accompanies another symptom as well: depression.
To put it simply, life after COVID infection may require you to employ as many mental coping tools now as you used to endure the losses, lockdowns, and mandates of the last several seasons.
Still, if we've learned anything from our pandemic, it's that we can cope. With support and a plan for managing well, you can survive the worst and recover well.
So what does coping look like practically as you manage long haul COVID depression? Let's see.
Key Strategies for Coping with Long Haul COVID Depression and Brain Fog
First, Take Heart that COVID-19 is New but Depression and Brain Fog Are Not.
It may help you to consider that, though the virus is novel to the medical community, your resulting mood and cognitive conditions are well-researched. There is a well of knowledge to be gleaned and applied to your current challenges. Depression and brain fog were linked long before the pandemic. Rather than focus on the uncertainty of being a long-hauler, consider it a positive that proven therapies and tools exist to help you with your symptoms now.
In addition, remember that knowledge is an evolving power. It may help to compile a little library of trustworthy articles, videos, or blogs like this one. These can help you stay informed and aware of research as it progresses. You may find that your spirits are lifted and you can combat powerlessness and helplessness by staying on top of the growing body of helpful information concerning long haul COVID depression symptoms.
Practice Being Present As a Way of Retraining Your Focus and Energy.
Try to embrace the idea of "it is what it is". Mindfully allowing your brain and body to experience the world, in the moment, could prove very cathartic and freeing. Meditate, go on a nature walk, or simply steal a few moments throughout the day. For as long as you can, use your five senses to observe your environment and your natural responses. Do so without forcing yourself to pay attention, simply observe where your attention lands and what comes to mind. Accept those things for what they are. Regular use of acceptance and mindfulness may help you train your outward focus, sharpening cognitive ability as well as reduce depressive thinking that might result from self-criticism and frustration.
Recognize the Need for Mind-Body Care
Self-care should be an everyday priority. COVID infection likely fatigued you, the resulting depression has likely exacerbated and prolonged that fatigue. You may believe that self-care will only fatigue you more. Research shows that honoring the mind-body connection is one of the most significant difference makers.
Start with the basics:
Protect yourself against reinfection. Decide to vaccinate, wear a mask, and or practice social distancing.
Get 20- 30 minutes of regular aerobic exercise. More oxygen to the brain is a good thing. Set sensible goals for yourself. Start with gentle stretching. If fever or muscle pain returns, stop and contact your physician.
Make sure to get an appropriate amount of sleep. Strike a balance. Don't overdo waking hours at night or oversleep during the day.
Eat whole, healthy foods. Doctors advocate lots of healthy fats, leafy greens, fish, and, proper hydration.
Go out for a while but avoid sensory overload. Go slow when it comes to crowded, noisy, draining places. Instead, schedule chats with a loved one, read in the park or listen to an audiobook.
Put Practical Measures In Place
As you accept your symptoms, also cope with helper aids. If your brain fog is complicating work or relationships, lean heavily on your planners, alerts, apps, and lists. Have a "do it now" attitude. When something comes to mind plan it, plot it, post it, record it right away. Create drop zones for important items so that you always know where to find them.
Don't beat yourself up for using these supports or hide them from your employer and loved ones. Be honest with them and yourself. There is no shame in using organizational tools and systems to balance out the brain fog and keep you on track for as long as you need them.
Put a Compassionate Therapist in Place
The truth of depression is that the sense of hopelessness is often overwhelming. The fact that you are wrestling with the unknowns of COVID can make that hopelessness even deeper. Trying to cope with that despair without an experienced guide just prolongs your suffering. You don't have to tough out the turmoil in your brain and body. Your mind and functioning have been altered through no fault of your own.
You deserve help with this. Regular therapy sessions can improve your concentration, mood, and physical well-being. Let us help you feel hopeful and connected again.
Please read more about depression treatment and consider a free consultation soon. We can work through the challenges of depression together. Eventually, you'll be able to offer yourself much more compassion and love.
If you would like support and are looking for a psychotherapist, please contact us for a free consultation to learn about how we can be of service. Serving Boulder, Longmont, Denver.
For your other needs, you can count on April Lyons Psychotherapy Group, to help you heal and grow through EMDR therapy, somatic therapy, trauma therapy, and PTSD treatment – because we believe in your strength and potential for recovery.
