This post highlights how to beat depression after an injury
Are you feeling depressed or mentally unwell after an injury? An unexpected injury can take a toll on anyone, from disruptions to your everyday routine to dealing with acute or chronic pain or balancing a lack of income. I am an active emergency nurse who was training for a triathlon when I suffered a cycling accident. Ultimately deferring my goals and laying me off work and exercise for 12 weeks. I felt the overwhelming sadness and grief associated with my injuries. So, I am here to provide you with the tips and tricks to beat that depression after an injury. This is how I stayed mentally strong, and how you can too.
Table of Contents
Can Injuries Make You Depressed?
In short, the answer is YES! Injuries can most definitely make you depressed for numerous reasons. For one, living with an injury can disrupt many of your day-to-day activities. For example, with a broken hand or arm, many tasks, such as showering or washing dishes, feel near impossible. I know for me, this gave me a sense of uselessness, being dependent on others when I’m usually so independent. For showering, this shower cast cover sleeve was a lifesaver! No more garbage bags and tape to keep your cast dry.
If you’re an active individual, depending on your injury, you may have to take a break from certain activities. For me, this was the hardest part. I was training for a triathlon, and with my injuries, I was told I couldn’t swim, bike, or run. Exercise releases many “feel-good” hormones, such as endorphins, dopamine, and serotonin. Losing these natural mood boosters can greatly affect your mental state and make you depressed.
Additionally, if you have a physically demanding job, you may not be able to work for some time. With the lack of work, you can have significant financial stressors, especially if you don’t have sick benefits and have to take the time off unpaid.
If any of the above resonates with you, I’m here to tell you that you’re not alone. Keep reading to help combat that feeling of depression after an injury.
How Do You Stay Mentally Strong When Injured?
Tip #1: Acknowledge Your Feelings
The days after an injury can be emotionally taxing, whether you’re training for a race or just grieving the loss of your daily routine. Give yourself that period to feel the grief and frustration. It’s okay to be human. Yell, scream, cry, whatever you need to do (within reason). The depression post-injury becomes a problem when you let it continue to dictate your life.
Tip #2: Keep A Routine
Although your day-to-day routine has most likely changed with your injury, starting a new routine can be so beneficial to staying in a good mental headspace. Without a routine, you can fall into the habit of sleeping in too much, moping around, and being non-productive. Everyone’s routine will look a little different. But, for me, I like to get up early, spend an hour reading and drinking my coffee, eat a well-balanced breakfast, and then spend a couple of hours working on my blog. In the afternoon, I’ll prioritize some sort of physical activity, such as a walk, doing household chores, and meeting with friends for coffee dates.
Tip #3: Learn Something New
Tip #4: Prioritize Movement
Although a lot of injuries require you to rest, try to prioritize getting some gentle movement in when able and cleared by a professional. Whether this be walks, light yoga, or stretching, moving your body will release those “feel-good” hormones I previously discussed. If you have a dog that you can walk, even better. Studies have shown that positive interactions with your pets release oxytocin (a happy hormone).
Tip #5: Keep Connected to Others
When you’re injured, it’s easy to isolate yourself from others. You’re not able to do all the things that your friends may be able to do. But find those things that you CAN do. Stay connected to those that bring light to your life. Even if you don’t feel like getting off the couch, you will feel better surrounded by your loved ones. They are the ones that will help get you through the dark times. Go for coffee, go see a movie, have a craft night. Anything to break that feeling of isolation. You will truly find those who matter most when you’re going through what could be one of your worst moments in your life.
Tip #6: Set Attainable Goals
Another tip to combat depression after an injury, is to set some small, attainable goals for yourself. This will keep you motivated daily when you find yourself struggling to push through. Do you keep thinking about cleaning out your closet and donating some clothes but never found the time? Do you have an endless amount of books to read that you could never get through? Set small goals each day to keep yourself accountable to something.
Tip #7: Seek Professional Help
If you find that you still can’t climb out of that dark hole of depression after an injury, seek help from a professional. I am a STRONG believer of therapy and will always recommend it. You are not weak for needing a bit of extra help. Talking it out with someone who is non-biased and who may be able to give you alternate coping mechanisms, may just be the little push you need to get back on track to a healthier mindset. Don’t have a therapist and are located in Canada? Try Psychology Today. I was able to find my therapist here and have been successfully seeing her for many years.
How Do You Make Someone Feel Better After An Injury?
Are you on the other side of the situation? A loved one of someone who is struggling with depression after an injury? Here are a few tried and true suggestions to help them heal.
1. Reach out. Let them know you care and that you are there for them. A simple message can go a long way.
2. Plan outings. Getting out of the house can be hard for those suffering mentally. Plan easy social outings, such as going to a cute new coffee shop, a used book store or if you’re like me, the local vinyl record store.
3. Help with simple tasks. Dishes, laundry, styling or helping wash their hair. These things may seem easy enough to you, but they can be extremely challenging for those with an injury.
Forced downtime from an injury isn’t something anyone chooses for themselves. Dealing with depression after an injury can be quite challenging. But this free time may also provide space for reflection, healing and, learning more about yourself. I hope these tips help you focus on the positivity of your life and keep you mentally strong. Until next time, XO Syvannah
This Post was all about dealing with depression after an injury. How to beat those feelings and maintaining a healthy mindset.
You May Also Like:
Setting Healthy Boundaries: Life-changing Hacks from an ER Nurse
