How are you?

Living with anxiety or depression isn’t easy. It’s about self-awareness, self-management, and knowing when to ask for help. Advocating for your mental health is hugely important. But even those with a long-time diagnosis will tell you that things have a way of sneaking up on you. That’s why daily check-ins with yourself are vital, because when negative thoughts or feelings start to pile up, the way back can seem like too difficult a feat.

The following is an unofficial mental health checklist for your daily routine. While this is a great way to actualize your feelings and spot trends or concerns, this is not a substitute for seeking help from mental health professionals. Use this short survey whenever you find time, but when in doubt, always consult with a doctor.

 Part 1: Charting Your Anxiety and Depression Symptoms

 The feelings caused by anxiety and depression come in many forms and differ greatly between individuals. They can rise and fall over the course of days or weeks, making it difficult for the person suffering through those feelings to keep track of their progress. The following two checklists are questionnaires for some of the most common symptoms associated with depression and anxiety. There are entries for today, the past week, and the past two weeks, so you can identify trends.

 Depression Symptom Checklist

 Mark from 1-5, with 1 being no symptoms at all.

                                                                         Today             The Last Week          Last 2 Weeks

I feel sad or pessimistic

I’m not sleeping enough

I’m sleeping more than usual.

I feel irritable and frustrated.

I am having trouble concentrating or focusing.

I have little to no appetite.

I am uninterested in my usual hobbies or friends

I have new physical pain, like headaches, back pain, or nausea.

I have feelings of self-harm or suicide

Anxiety Symptom Checklist

 Mark from 1-5, with 1 being no symptoms at all.

                                                                         Today             The Last Week          Last 2 Weeks

I feel nervous or anxious.

I feel worried about more than one thing at a time.

I have new things I am worrying about today.

Feelings of anxiety and worry are always with me.

I am unable to relax or sit still without feeling worse.

I’m feeling on edge or irritable.

I have physical symptoms like

Palpitations

Shortness of breath

Sweating

Tingling in extremities

Panic attacks

I feel consumed by the feeling that something bad is about to happen.

Part 2: Continuing Mentally Healthy Activities

 Now that you’ve established baseline trends of anxiety and depression, it’s time to be proactive and practice self-care. Before panicking or letting negative thoughts overwhelm you, try to complete a few of these items. It might feel like a chore, but you’ll be busy distracting yourself while learning to feel comfortable, healthy, and happy.

Healthy Activities for Anxiety and Depression

• Exercise for 1 hour.
• Eat something, healthy if possible.
• Drink a full glass of water.
• Practice deep breathing.
• Take a bath or long shower.
• Make sure to wear comfortable and clean clothes.
• Take out trash or recycling.
• Clean up messes and do dishes.
• Read a book for 30 minutes.
• Go for a walk outside.
• Play with a pet at home.
• Watch a show or movie I love, even if I’ve already seen it.
• Call a family member.
• Call a friend or partner.
• Journal your feelings or draw pictures of them.

How to Use the Anxiety and Depression Checklist

 Tracking your feelings of anxiety and depression, as well as your daily activities, is a good first step toward understanding your mental health. If you have already received a diagnosis from a doctor, this can be used in conjunction with your existing treatment plan. If not, the information you fill out can be used to provide a snapshot of your ongoing mental health, as well as provide detailed information to a doctor should you ever choose to see one. Take care of yourself, and don’t be afraid to ask for help. For resources and help, visit SAMHSA.

Around the world, rates of depression and anxiety are at an all-time high. According to the World Health Organization, over 264 million people worldwide are affected by depression.  Between the COVID-19 pandemic, civil unrest, and economic instability, it seems like once we’ve reassured ourselves on one front, another issue comes up. Plus, over 80 percent of low- and middle-income people do not receive treatment for their depression.

While exercise is no substitute for the help of a clinical professional in severe cases, there is also evidence that a regular exercise regimen can benefit mental health. This is because exercise directly affects our brain! Here’s the science you need to know to telegraph your mind some feel-good messages, plus our favorite exercises to perform during social distancing.

How Exercise Affects the Brain

Exercise helps our brain in several ways. Psychology Today reports that even a short walk causes the production of feel-good hormones called endorphins, as well as enkephalins. These help our short-term problems seem more manageable. “The simple act of focusing on exercise can give us a break from current concerns and damaging self-talk,” writes psychologist Sarah Gingell.

In addition, observation of mice has shown researchers that exercise might cause new neurons to form in the hippocampus. This is the part of the brain that regulates emotion and supports our memory. Antidepressant medications used over time also stimulate the growth of the hippocampus. That means a habit of exercising might have a similar effect on parts of the brain as taking medicines.

Exercises that Help Depression

Aerobic exercise has been proven in studies to help with depression and mental health. Aerobics increase blood flow to the brain and stimulate the adrenal system, among other effects on the body. The Official Journal of the Association of Medicine and Psychiatry shared a literature review of many studies researching the effect of exercise on depression symptoms. One group of clinically depressed patients walked 20-40 minutes three times per week for six weeks and experienced an improvement in symptoms compared to other groups. Another study focused on cycling which significantly improved symptoms. Overall, studies support that aerobic exercise alleviates depression. Popular forms of aerobics include:

o   Walking

o   Jogging

o   Swimming

o   Cycling

o   Gardening

o   Dancing

The Center for Disease Control (CDC) shares that walking is the most popular form of exercise and it has grown more popular in recent years. Sixty percent of people attain their recommended aerobic exercise by walking for fun, or to reach a necessary destination, like work. Forty to fifty percent of people will walk to a shop, school, or church if the location is within a mile of their home.

Best Exercises During Social Distancing

What effect does social distancing have on the need for exercise? Bloomberg shared graphs of data collected by Apple, monitoring peoples’ physical activity through their devices. This data showed anywhere from a 50-80 percent decrease in the amount people walked worldwide during the first wave of the pandemic.

However, outdoor exercise isn’t only possible but encouraged during social distancing. Sunlight has major positive effects on mood and gives you necessary Vitamin D. You can still walk, jog, or ride a bike outdoors as long as you maintain 6 feet of distance between yourself and others. Essentially, try to find an isolated place to exercise.

If you will be near others or don’t know if distancing is possible, the US Department of Health and Human Services recommends a face covering. Also, don’t forget the sunscreen! Broad-spectrum sunscreen is important to protect against skin cancer, which affects five million Americans a year. It’s no good to fix one problem while causing another, right?

If you live in an urban area or don’t otherwise want to exercise outdoors, another popular exercise alternative in these times is online workout classes. Whether using YouTube to watch a free video or downloading a subscription app with daily streaming, you can still feel connected to others and get expert coaching on your fitness journey. Even household chores or a private dance party to your favorite tunes can get your heart rate up and help you feel better.

Get a Mix of Physical Activity for Healthy Mind and Body

Sources like the Mayo Clinic, Harvard Health, and Popular Science all agree that 30 minutes of moderate activity or 15 minutes of vigorous activity are needed five days a week to achieve health results. That means 150 minutes on the moderate side, or 75 on the vigorous side. It’s also important to mix aerobics with strength training to improve muscle mass.

Of course, that is just the recommended minimum. As your attitude and mindset adjust with these new habits, you might want to go even further, and that’s great. Just make sure to align your diet and rest periods with your new workouts, and you will be doing the work to banish the blues every day.

Right now, there are nearly 22,000 online events being published daily, according to Eventbrite. Business and professional online events specifically have increased by over 1,100 percent. With so many options to connect, learn, and gather through our devices, it can be difficult to decide which are the most valuable. While every person’s schedule and interests are different, we collected a list of online events and conferences for late summer and fall 2020.

Online Conferences for Startups & Entrepreneurs 2020

Trying to start or sustain a business during the current pandemic is certainly a challenge. Luckily, the increase in online events means a significant increase in curated resources for entrepreneurs.

VentureSummit Virtual Connect (August 4-6): This event highlights different VCs and venture funds.

Disrupt 2020 (September 14-18): Five days of non-stop programming coupled with a focus on providing insights to entrepreneurs.

Founder Institute Online Webinars (ongoing): The Founder Institute is scheduling recurring programming for founders and business leaders.

StartupDevKit (ongoing): A 3-month online incubator and accelerator for startups at any stage.

Online Business Conferences 2020

Whether you’re looking to improve existing skills, learn new ones, or expand your network, online conferences and events can be just as useful as in-person ones. These offerings will grow your skills and help you meet new people, or promote your business:

Digital Marketing World Forum (September 16-17): Learn the latest ambitious trends and strategies in digital marketing.

Elevate Main Stage (September 21-24): Hear from experts at the intersections of technology, sustainability, and innovation about what’s next for many industries.

Online Personal Development Resources 2020

Plenty of online events are focused on business, but there are also conferences and webinars for personal development. Here are a few resources to help you choose an event that’s ideal for you:

Eventbrite lists events from all over the world, from art appreciation to live music to interpersonal skills training.

Coursera allows you to audit online courses from over 200 colleges and universities for free, or pay a subscription to work toward earning a certificate.

YouTube has a specific angle on the home fitness market, with many popular channels to help you start yoga, strength training, kickboxing, or more from your own home.  Plus, you can search for just about any other topic, too.

MasterClass lets you watch instruction on everything from skateboarding to cooking to leadership from some of the world’s best minds.

Attend Online Events to Maximize Opportunity

These are just some of the online events and conferences scheduled for summer and fall 2020. We encourage everyone to find something that appeals to them and keep engaging in lifelong learning, even when that can’t happen in person. Take advantage of this new normal to access online events that might otherwise require you to travel across the world. This could be the start of something great!