I’ve had mental health problems for most of my life, but a few years ago I finally learned how to overcome my anxiety and live in the moment. My mental health improved so much that I started this blog in hopes that it would help others get better, faster. But, when I was hit with a heart scare, broken ankle, two bouts of COVID-19, the flu, and a sinus infection over the course of a few months my mental resiliency was tested. I felt sick and depressed, and I worried that it would take me back to a dark place.
Despite the work I did to improve my mental health, the onslaught of medical issues one after another threatened to unravel my progress. In fact, these illnesses would have broken the old me. Luckily, I was able to hold on to my mental health with a positive outlook. Though there were several days that I felt quite down.
The difference is that I felt sick and depressed for short periods of time, rather than going into a downward spiral. I was able to do this because I learned psychological flexibility — the ability to adapt to any given challenge that arises in life.
It’s normal to feel depressed when you get sick. The truth is that life will always ebb and flow. No matter how much self-improvement work you do, the universe is always going to test you.
So, what can you do when you feel sick and depressed? Well, I’m going to share with you several strategies I use to maintain a positive mindset. Read on to learn how you can develop your own psychological flexibility so that the next time you feel sick and depressed it doesn’t derail your life.
Why Do You Feel Depressed When You Get Sick?
When you get sick, your body responds by letting you know something is wrong. Symptoms like fever, congestion, headaches and achiness are your body’s way of telling you that you need to rest and recover from whatever bug you caught. Given the toll this takes on the body, it’s perfectly natural to feel depressed when you’re sick. Also, not having the energy to exercise, play, work, or go to school can add to feelings of depression. Heck, I feel slightly depressed when I don’t get a good night’s rest. Being sick magnifies that feeling by ten.
If you feel depressed when you get sick, you should know that it’s normal to feel a bit down. However, if you can’t come out of it after a few days, or the illness lasts longer than a week and you’re starting to feel despair then you need to act before your mental health takes a nosedive.
Accept That You Feel Sick And Depressed
One of the first steps you can take to overcome feeling depressed while you’re sick is accepting that you’re sick. This concept sounds simple enough, but it can be quite challenging.
Think about how you feel when you’re sick, do you get angry that you can’t do normal activities? Are you frustrated by your symptoms? Do you find yourself constantly wishing you would just get better?
I know when I get sick, I often beat myself up over not being able to keep up with my normal routine. Even though I know I’m ill, I have thoughts like it’s my fault for not being able to get things done. Our brains and anxiety crave control, so when something shocks our routine it’s easy to feel angry, frustrated, and anxious about getting back on track.
When this happens, the first thing you can do to relieve some of these unrealistic expectations is to acknowledge that you’re sick. Remind yourself that it’s normal to feel exhausted and that your body is working hard doing its job to fight off the illness. Practice some self-compassion and tell yourself it’s ok to let things go for a week or two. You’re human. Allow yourself to feel like crap without the expectations of completing everyday activities.
Learn How To Create Distance From Your Depression
When you’re wrapped up in depression it’s like having storm clouds in your mind. You can be clouded by negative thoughts and find it hard to see beyond them. To overcome depression when you’re sick, it’s important to create distance from depressive thoughts.
There are a few techniques you can practice that will help you unhook from this depression. First, if you’re having a lot of negative thoughts, start by trying to reframe them. For example, if you have the thought, “I’m never going to get better.” Instead of buying into it, try saying to yourself, “I’m having the thought that I’m never going to get better.” In this example you’re not trying to get rid of the negative thought, you’re just acknowledging it as a thought rather than a fact. This small action can give you a little bit of space and clarity from the negative thought to know that it’s probably not true.
Another way to unhook from negative thoughts is by using humor. For example, you could write the thought in a word processor and change the font to Comic Sans. Or, you can say the thought in a funny voice like Cookie Monster. When you add humor to your negative thinking it can lose its power over your mind.
Lastly, you can try visualization techniques. Imagine your depressive thoughts as leaves on a stream and let them float by. Or imagine them as annoying pop-up ads in your mind and simply close out of them.
Focus On The Present To Ease Anxiety From Feeling Sick And Depressed
When you feel sick and depressed, it’s easy to fixate on the desire to get better. Symptoms from the illness coupled with depression can often become overwhelming leading to even more despair. When this happens one of the best things you can do to relieve your depression is ground yourself in the present moment.
Connecting to the present gives you permission to simply take a break from all your worries and just be. Here are a few activities that will bring you back to the present:
- Grateful Five: Write down or mentally list five things you’re grateful for. When you’re feeling sick and depressed it can be easy to be overwhelmed by despair, but by connecting with gratitude you can remind yourself that despite your situation there are still good aspects of your life.
- Focused Breathing: Set a timer for five minutes and connect with your breath. Follow the breath as it enters your body noticing where you feel it the most. Continue to focus on that point and follow it through to exhalation. If your mind wanders just mentally acknowledge it as “thinking” and refocus on the breath.
- Noticing: As you go about your day, pay attention to small moments, and note them in your mind. This is a great exercise for beginners. These moments don’t have to be profound; they can be as simple as petting your dog or savoring a really good cup of coffee. At the end of the day, write down what you recall and how it made you feel.
Focusing on a better future is not only common when you’re sick, but it’s a habit that keeps us from enjoying everyday life. By learning how to connect with the present you can create pockets of calm throughout your day. For more activities, read my post, “15 Ways to be Mindful Without Meditation.”
What To Do When The Depression Is Overwhelming
It can be incredibly difficult to go through a depressive episode. It’s easy to feel helpless and hopeless, and it can be hard to think of things to help yourself get better. It’s important to remember that you’re not alone. I have a mental health blog and podcast and I still get depressed sometimes, especially when I’m sick. We’re all human, it’s normal to feel down sometimes.
There are lots of different ways that you can get support during a depressive episode. Sometimes a friend or family member who cares about you and understands what you’re going through can bring comfort. Self-care techniques like the ones I described in this post can also be a great help. You can find additional advice in my post, “How to Cope With Depression.”
Unfortunately, there may be other times when you need professional help. If your depression persists past your illness, or you are going to be sick for a long time, you may benefit from seeing a therapist or counselor. If the depression is severe enough, you may also want to see a psychiatrist about medication.
Whatever you do, don’t give in and let the depression take over. It’s ok to allow yourself to feel down for a few days, but when it becomes a real problem, you need to take action. With some effort and the right support, you can find a way to happiness.
