WOMAN WEARING HOSPITAL MASK ON A CITY STREET

Depression
in times of crisis

Sometimes life events come along that are out of our control. A crisis can take many forms; for example, losing your
job, being assaulted or facing a global pandemic. A crisis can cause you
to experience emotional and psychological distress and affect your ability to function.

MAN WEARING HOSPITAL MASK ON A CITY STREET

In crisis events, having a mental health condition like depression may be overwhelming, and it can feel hard to cope. When you’re in crisis, it’s important to recognize that the situation is beyond your ability to deal with alone. Seeking support from friends, family or a healthcare professional can help.

COVID-19 and your mental health

The impact of the COVID-19 pandemic can be experienced in many different ways, including feelings of depression, grief, fear, panic and anxiety. These feelings can be normal responses to situations where day-to-day routines are disrupted and circumstances are uncertain and perceived as potentially risky.

In a 2021 survey of Canadian adults aged 18 and older that examined the effects of the COVID-19 pandemic on mental health:

  • 1 in 4 had symptoms of depression, anxiety or post-traumatic stress disorder (PTSD)
  • Depression and anxiety rates were higher in younger adults (ages 25 to 44), with 23% screening positive
    for MDD
  • Among Canadians with depression, anxiety or PTSD, 94% reported being negatively impacted
    by the pandemic
  • Many Canadians struggling with mental health during the pandemic experienced stressors
    like loneliness and isolation, physical health problems and challenges in personal relationships

A 2022 study showed that older adults (ages
45-85) with a pre-pandemic history of depression were
4 to 5 times more likely to have depression during the COVID-19 pandemic vs those with no history
of depression.

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Tips that may help

  • Try to eat a healthy diet
    throughout the day.
  • Stay active! A good goal is half an
    hour of moderate exercise, three times
    a week.
  • A balanced lifestyle can help you take care
    of yourself. Don’t run yourself ragged!
  • Check out a yoga or meditation app.
  • Turn to your family and
    friends – they are
    there to help!
  • Isolation and inactivity can
    make depression worse, as
    well as alcohol or drug abuse.
  • Try to do something you
    enjoy at least
    once per day.

Look out for number one (that’s you!)

By putting yourself first and focusing on managing your depression, you will be better equipping yourself to handle the obligations in your life.
It’s easy to let yourself get distracted, but so important to take care of yourself first, before taking care of others.

Don’t be afraid to ask for help from coworkers, family or friends to help balance things while you focus on yourself.

Tips for your mental health during a crisis

  • Keep a regular routine – manage your daily schedule so that you are not overloaded with tasks
  • Keep active – exercise reduces stress, anxiety and depression
  • Make time to have fun – go outdoors, turn off your electronics, go for a hike and pack a picnic
  • Stay connected with family and friends
  • Breathe – slow down and take a break
  • Get your sleep – turn off your devices one hour before you turn in to allow complete relaxation

Goal setting

Working toward specific goals can help you live the life you want while managing depression. You may start
with setting one small goal to accomplish each day (e.g., writing down 3-5 things you’re grateful for in a journal
or going to sleep an hour earlier than usual). Ask yourself, "What's one thing I can do today that helps me get closer to where I want to be?" Once you become more confident, you can work on accomplishing larger, more long-term goals. Think of the short-term goals you set as stepping-stones to your larger recovery goal.

To help you figure out what goals to set, think about:

  • What’s important to you?
  • What are your hopes and dreams?
  • What would you like to do more of?
  • What does being happy mean to you?
  • What is an area of life you would like to improve (e.g., relationships)?

Short-term goal ideas

  • Be out of bed by a certain time
  • Finish a household task
  • Call a support group
  • Spend some time with family or friends
  • Go for a walk in nature
  • Stick to a daily schedule

Long-term goal ideas

  • Improve or build a relationship with a friend or family member
  • Find a job that you enjoy
  • Earn a degree
  • Get involved in the community

Download this form to help keep track of your short- and long-term goals.

GOAL SETTING FORM ICON Download goal setting form Download goal setting form button

My symptom journal

Download this helpful journal to help keep track of your symptoms.

SYMPTOM JOURNAL ICON Download symptom journal Download symptom journal button

Online resources

Here are some helpful online resources you can access relating to mental health during COVID-19 and other times of crisis.

Jack.org. COVID-19 youth mental health resource hub.

Jack.org/covid

Stigma-free society. Stigma-free COVID-19 youth wellness toolkit.

https://studentmentalhealthtoolkit.com/youth-corner/

CAMH. Cup of gratitude.

camh.ca/-/media/files/camh_covid19_infosheet-cup-of-gratitude-pdf.pdf

Mood disorders society of Canada. Caring for your mental health during COVID-19.

https://mdsc.ca/resources-caring-for-your-mental-health-during-covid-19/

Centers for Disease Control and Prevention. Coping with stress.

https://www.cdc.gov/mentalhealth/cope-with-stress/

Johns Hopkins Medicine. Stressed about COVID-19?
Here’s what can help.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/stressed-about-covid19-heres-what-can-help

Mental Health First Aid. How to help someone with anxiety or depression during COVID-19.

https://www.mentalhealthfirstaid.org/2020/03/how-to-help-someone-with-anxiety-or-depression-during-covid-19/

Help Guide. Coronavirus anxiety: Coping with stress, fear, and worry.

https://www.helpguide.org/articles/anxiety/coronavirus-anxiety.htm

Please note that Lundbeck is not responsible for the content and management of the websites mentioned above.

Looking for more information?

For more information about depression and its treatment, or to find help and resources,
you can refer to the following websites:

MOOD DISORDERS SOCIETY OF CANADA

mdsc.ca/

CENTRE FOR ADDICTION AND MENTAL HEALTH

camh.ca/en/hospital/Pages/home.aspx

CANADIAN MENTAL HEALTH ASSOCIATION

cmha.ca/document-category/mental-health

http://www.heretohelp.bc.ca/factsheet/depression

MENTAL HEALTH COMMISSION OF CANADA

mentalhealthcommission.ca/English/

GOVERNMENT OF QUEBEC

https://www.quebec.ca/en/health/health-issues/mental-health-mental-illness/depression

Please note that Lundbeck is not responsible for the content and management of the websites mentioned above.

Learn to support loved ones who are struggling with their mental health

The Be There Certificate is a learning experience aimed at providing you with the knowledge, skills and confidence to safely support anyone who may be struggling with their mental health.

Be There Certificate

betherecertificate.org

Please note that Lundbeck is not responsible for the content and management of the websites mentioned above.

We hope you find this information helpful. Don’t hesitate to discuss any questions or concerns that you have about MDD and depression at home with your
healthcare provider.