Strategies for Managing Melancholy WhenYou're Unwell
Understanding the Blue Spell of Illness: Conquering Depressive Symptoms During Sickness
A common issue arises when individuals find themselves not only feeling under the weather but also inexplicably low in spirits. As explained by Dr. Robin Tong, a primary care physician at UW Medicine Primary Care at Kent-Des Moines, the connection between physical illness and emotional state is profoundly linked.
Tong explains that the symptoms of a common cold or flu can resemble those of depression due to the negative effect on the body's overall mood. During such times of illness, individuals may experience symptoms such as fatigue, malaise, mental fog, difficulties in thinking, loss of appetite, and sleep disturbances - all of which can contribute to feelings of sadness.
When confronted with depressive symptoms while sick, coping strategies may be challenging due to limited energy. Tong suggests the following strategies to beat the blues while under the weather:
- Gentle Movement: Engage in light exercises like yoga, stretching, or tai chi to stimulate blood and lymph circulation and potentially release endorphins to uplift mood. Alternatively, laying on your back with your legs up against the wall can promote movement of lymph tissue and fluid in the body with minimal effort.
- Deep Breathing: This technique activates the parasympathetic nervous system, promoting a sense of calm and relaxation.
- Sun Exposure: Exposure to sunlight triggers the release of serotonin within the brain, acting as a natural antidepressant. Going for a walk, sitting by a window, or using a light-therapy lamp can help boost your mood.
- Journaling: Writing about feelings of gratitude or chronicling thoughts provides an opportunity for mindfulness practice while also offering a record of symptoms to discuss with a healthcare provider.
- Sensory Activities: Aromatherapy or music therapy may help distract the mind from depressive thought patterns and stimulate different areas of the brain. Consider lighting a favorite candle, listening to music, or soaking in a scented bath for relaxation.
- Socializing Safely: While necessary to avoid spreading the illness, maintaining connections with loved ones through phone calls or texts can provide crucial social support.
If depressive symptoms persist after recovery, a condition known as post-viral syndrome may be present. This constellation of symptoms including ongoing mental health concerns like depression continues after the virus has cleared. Research indicates that an overactive immune system response leading to inflammation could be the cause. In this case, it's essential to consult with a primary care physician for advice, medication, and resources to address the issue.
In conclusion, experiencing depressive symptoms during sickness is a common occurrence, and self-care is crucial to coping. As individuals recover from their illness, they should regain their physical, emotional, and mental well-being. If symptoms persist, professional assistance is recommended to manage the condition appropriately.
During instances of sickness, mental health can be significantly affected, with symptoms like fatigue, mental fog, and sleep disturbances potentially leading to feelings of sadness. To combat these Blues, Dr. Robin Tong suggests engaging in gentle movement like yoga or deep breathing, seeking sun exposure, journaling, practicing sensory activities, and maintaining safe social connections as coping strategies.
Persistent mental health concerns post-recovery might indicate post-viral syndrome, a condition linked to an overactive immune system response causing inflammation. In such cases, it's crucial to consult a primary care physician for professional advice, medication, and resources.
Remember, a holistic approach to health and wellness – encompassing fitness-and-exercise, mental-health, as well as workplace-wellness – is essential for regaining physical, emotional, and mental well-being when recovering from illness. This includes various therapies-and-treatments and self-care practices to secure an optimal state of health.
