The Black Dog has Crept Back into the Room...

Since the early 1900's, the phrase, "the black dog," first used by Victorian nannies to refer to their "dark moods," has been a well known metaphor for depression.  Indeed, this image of a large, dark, growling, ever-present companion seems to me, to be a rather accurate metaphor.  

Michele Obama turned some heads this week, as she mentioned in her podcast that she believed she was suffering from a "low grade depression." The cause of this, she believes, is the extended quarantine, along with the constant barrage of negative news, racial and civil unrest, and politics overload.  Who can't relate??

When I say she turned heads, what I mean is, she turned my head. She made me sit up and pay attention, and yes, I had to engage in some introspection.  This involved a little more self-examination than I have been used to doing lately. You know, when things are going along fairly smoothly, you can get a little loosey-goosey with your mental health and self - care.

The biggest sign for me was that I've been taking naps.  Like, a lot of them.  When I was a freshman in college, long naps became my escape from the stress of it all.  When I look back to the most stressful times of my life, I notice that escape by means of unconsciousness becomes my go-to coping strategy.  I mean, it's not really dangerous, but it's not the most healthy of coping skills. 

Another sign is my lack of motivation to do things that I love to do; It's simple enough to load the dogs into the car and head out to the woods, but I don't.  I could easily head out to the lake with my paddle-board, but by the time I muster up the energy, there's no time left.  Even reading becomes a bit of a chore. 

What happened, how did I get here?  For me, I think it's very similar to what Michele Obama expressed.  We've now been "quarantined" for five months.  It's a lot.  The news is never good.  There's political unrest and division everywhere you look. Social media is a cesspool.  And frankly, people are not loving each other.  I'm, very simply, sad about all of it.  

So, yeah.  Time for me to step it up and use what I know.  Time to get off the couch and actively participate in my own mental health and overall well-being  

Just as a reminder... signs that your black dog might be quietly (or not so quietly) making his presence known:

• Generally feeling "low" or "sad"
• Changes in sleep patterns; sleeping more or less
• Changes in eating habits; loss of appetite or "stress eating"
• Less interest in usually enjoyed activities
• Difficulty focusing, memory issues
• Disinterest in socializing (even remotely)
• "Use" or "abuse" of substances (to help you "feel better'); alcohol, drugs, nicotine, caffeine, sugar, food

Also as a reminder, lifestyle modifications that can serve as an antidote to depression include:

• Eating healthfully
• Developing a manageable sleep routine
• Engaging in physical activities - all forms of physical exercise or manual labor
• Engaging in intellectual activities - word, picture, or number puzzles, games, work, professional development, etc.
• Maintaining contact with loved ones, either face to face, or digitally (even more important during this period of quarantine, or any period of isolation)
• Practicing mindfulness activities such as meditation or yoga
• Practicing stress relieving activities - anything that works for YOU!
• Taking breaks from media

So, what will I be doing to subdue and kennel my own Black Dog?  First, I'll be replacing those naps with activities that I enjoy.  With the new school year (and all that it will entail) looming quickly, it's important to me that I get the very most of my remaining summer days.  So, walks in the woods with my pups, swimming, taking the paddle board out, bike rides, reading, visiting with friends, calling my mom, listening to beautiful music, and yes, chilling in my hammock.  Additionally, I'll be revising my sleep routine, and ensuring that my diet is all that it needs to be (as well as replacing some of the caffeine with water).

I'm posting this because I know that some of you are finding yourself in the same spot.  We've slowly, and perhaps, unconsciously, drifted into this low place.  If you're like me, you didn't really notice it happening. My "ah-ha moment" came with Michele Obama's podcast. No matter what brings you to the realization that you need to reassess and focus on your wellness, I'm just here to remind you to take care of you. 💖 

Finally, as we are all longing for normalcy, I encourage you to consider more than that.  Is "back to normal" good enough?  Was our previous normal that great?  Ideal?  A good place to stop? I really don't think so.  Let's reach for better.  That's it.  Let's not reach for normal, let's reach for better.