It’s not just you. The stress of the ongoing pandemic is everywhere: With no discernible end in sight, and with ongoing uncertainty about our futures and our ability to regain full control over our lives, almost everyone feels the effects at this point. In some ways, what we’re all living through is not that dissimilar to what those with mental illness experience: unpredictability, fear of what may happen, loss of hope for the future- all symptoms experienced by those living with depression or anxiety. Furthermore, there is evidence that the isolation and worry accompanying the pandemic may actually be altering our brain chemistry: the stress may trigger persistent inflammation which can lead to a shrinking hippocampus, the part of the brain that affects our moods. So if you’re experiencing feelings of depression or anxiety this far into the pandemic, it may be that stress-induced biochemical causes are messing with your brain.

The challenge, then, is to channel your emotions in productive ways and dive into activities that will relieve your stress and lighten your mood. Writing in Next Avenue, clinical psychologist Jackson Rainer acknowledges the adversity we’ve all faced to one degree or another, and recommends, for example, altruism in the form of small, actionable moments of support for one another, as a way to channel your restless energy. Also from Next Avenue come words of advice from writer Janet Siroto, who reports on the frustrated, cheated feeling many of us have, knowing that as older adults our days are more limited and our opportunities have been cut short. As one of her interviewees bluntly stated, “Now my days are all the same and- like my COVID outfits- shapeless.” The advice Siroto found? Accept that this is a really difficult moment and don’t wallow in your frustration: practice some self-compassion and understand that all generations face hardship in one way or another. And another skill you can employ? Learn how to administer “psychological first aid” to both yourself and others.

As for activities to relieve your distress and despair? Suggestions range from a mindfulness practice to resistance/strength training. In fact, a recent article in The Washington Post by trainer Lorne David Opler reports on the science that shows physical strength training can improve mood and mental health, even if you don’t become physically stronger. Apparently resistance training triggers the release of a protein called BDNF, which leads to new brain cells in your hippocampus, that same part of the brain previously mentioned for its connection to your moods. There’s also something to be said for acknowledging what’s positive in your life, through exercises such as gratitude journaling, that is, writing down what good things happen to you each day. Finally, there’s always value in seeking out professional therapeutic help if self-help activities don’t seem to be working. Not only is there no stigma, now there’s often no travel involved, as the practice of teletherapy or tele-psych has gained momentum during the pandemic. So dial down your distress and read more here.