Times have been trying lately, more so than usual. We are spending a lot more time in our homes with our thoughts. We are fearful of the future as we are amid a global pandemic. We have gone through a lot of changes, been forced to adjust our lifestyles, and frankly have experienced varying levels of trauma. But, when do you know if you should start therapy? At what point does it become evident that you could use some help?

Depression and anxiety take on many different forms. The signs are not always obvious. Sometimes they manifest as changes in eating patterns—eating more or eating less than usual. Or, sleep. Are you sleeping significantly more than normal and still struggling to get out of bed? Are you staying up all hours of the night or finding it difficult to rest at all? Other times symptoms show up in your overall mood—are you more irritable than usual? Arguing with your spouse or friends? Symptoms can also manifest in a more physical way. Are you experiencing aches and pains beyond the usual?

We don’t know what the future is going to look like but one thing is for sure—you need to preserve your mental health.

Check-In With Yourself

It can be easy to go through the motions and become complacent with the way you feel, that’s why it can be helpful to make the conscious effort to check-in with yourself. Set a few times during the day to ask yourself how you are feeling. Set a reminder on your phone and take a minute to examine your thoughts, moods, and physical sensations.

There is a common acronym that can help with self-awareness: STEAM— Sensations, Thoughts, Emotions, Actions, and Mentalizing. This is the act of paying attention to how your body feels, what you are thinking about, your emotions, and coping mechanisms and then trying to understand why you might be reacting in this way.

Write It Down

Write down the results of your daily check-ins to see if the way you are feeling is a common occurrence or if it is more isolated. If you find that you are struggling frequently, it might be time to consider online therapy.

It is also important to pay attention to how your feelings are impacting your relationships with others. Are you avoiding phone calls with friends or family? Are you frequently arguing with those in your household? Are you low on patience? Irritable? Angry? Crying a lot?

How Are You Coping

What actions are you taking when you feel stressed or overwhelmed? Are you turning to alcohol, drugs, or other harmful behaviors? Are you hurting yourself? Or, are you turning negative feelings into positive. Maybe you are using exercise, meditation, or escapism (watching a show or playing a video game to get your mind off the things you cannot control).

If you are struggling with negative coping mechanisms, a counselor may be able to help you understand better ways to deal with stress. If you are having trouble helping yourself, that is ok. That is what therapy is all about. It is ok to need some assistance in feeling your best.

Notice The Toll of Media Consumption

Are you spending more time on social media? How does that make you feel? Are you constantly comparing your quarantine life to those around you? Is your newsfeed mostly negative stories? Are you engaging in frequent negative conversations with friends or family? All of these things can take a toll on your mental health.

Do you cry every time you watch the news? It is not uncommon to be fearful or sad about the current situation. It might be time to consider taking a media break—limiting time on social networks, engaging in conversations that make you feel good rather than bring you down, turning off the news.

We are spending a lot more time alone these days, giving us more time to get lost in our thoughts. You may find yourself imagining all the worst-case scenarios, withdrawing from loved ones, or getting worked up over minor upsets. Pay attention to what those thoughts are and what emotions they are causing.

Don’t Wait

It can be easy to get into the thought pattern of — “this too shall pass.” And, while that is a good mindset, especially now, often ignoring symptoms of depression or anxiety can lead to bigger problems. Rather than waiting for your symptoms to pass, get the help you need to start making positive strides forward right now.

At Enteave Counseling, we have openings for online therapy so that you don’t have to wait for an in-person visit. We are here for you. Don’t hesitate, schedule an intake appointment online at www.enteave.com/schedule or call us at 512-350-6236. We want you to live your best life.