In this guide, we’ll break down the top at-home vitamin tests in 2025, what nutrients they measure, and how to choose the right one for your needs.

Why Test Your Vitamin Levels?

Vitamins and minerals play a critical role in everything from energy production and immune support to mood regulation and bone strength. When your levels are too low (or too high), you may notice symptoms such as:

The 7 Best At-Home Vitamin Tests

1. 5Strands Nutrition Test

Best for: People curious about nutrient absorption issues.

• Tests 80 vitamins, minerals, and amino acids using hair analysis.
• Fast results (4 days).
• Great for a broad look at wellness, but not a medical diagnostic test.

2. Verisana Micronutrient + HbA1c & Cholesterol Test

Best for: Reliable lab analysis of vitamins + metabolic health.

• Measures Vitamin B9, B12, Vitamin D, blood sugar (HbA1c), and cholesterol.
• Analyzed in a CLIA-certified lab for accuracy.
• Good option if you want nutrient data and insights into long-term blood sugar and heart health.

3. AFIL Premium 1000+ Items Food Sensitivity Test

Best for: Broad food intolerance screening.

• Tests over 1000 items, including gluten, using hair analysis.
• Ideal for people suspecting multiple food sensitivities.
• Not a substitute for medical allergy testing.

4. AFIL Premium 750+ Items Food Sensitivity Test

Best for: General food sensitivity screening.

• Slightly smaller panel (750 items).
• Covers a wide range of foods and environmental substances.
• Same limitations as the 1000+ version—wellness-oriented, not diagnostic.

5. Everlywell Vitamin D + Inflammation Test

Best for: Vitamin D + inflammation insights.

• Uses a finger-prick blood sample, analyzed in a CLIA-certified lab.
• Tests Vitamin D levels and hs-CRP (marker of inflammation).
• Reliable for those monitoring bone health, immunity, or cardiovascular risk.

6. getTested Vitamin D Self Test

Best for: Quick, at-home Vitamin D check.

• Finger-prick blood test with results in 15–20 minutes.
• No lab required.
• Convenient and fast, but less accurate than a lab-based test.

7. Verisana B Vitamins Test

Best for: Targeted B9 & B12 testing.

• Measures folate (B9) and B12 from a finger-prick blood sample.
• CLIA-certified lab ensures reliable results.
• Especially useful for vegans, vegetarians, or those with fatigue/nerve issues.

 Best At-Home Test by Health Goal

• Food Sensitivities → AFIL Premium (750+ or 1000+)
• Nutrient Absorption Overview → 5Strands Nutrition Test
• Comprehensive + Clinical Accuracy → Verisana Micronutrient Test (B9, B12, D + HbA1c + cholesterol)
• Vitamin D Tracking (Reliable) → Everlywell Vitamin D + Inflammation
• Vitamin D Quick Check (Fast) → getTested Vitamin D Self Test
• B-Vitamin Deficiency Check → Verisana B Vitamins Test

How to Choose the Right Vitamin Test

When deciding on the best at-home vitamin test, consider:

• Your symptoms (fatigue, hair loss, low mood, etc.)
• Your diet (vegan or vegetarian diets may benefit from B12 and iron testing)
• Your budget (basic vitamin tests start around $50, while comprehensive panels may exceed $150)
• The depth of results (do you want just vitamin D, or a full panel including minerals and genetic factors?)

Final Thoughts

At-home vitamin testing makes it easier than ever to understand your body’s nutrient needs. Whether you’re concerned about vitamin D from lack of sun, want to boost your energy with B vitamins, or need a comprehensive panel for peace of mind, there’s an option that fits your lifestyle and budget.

By testing and addressing deficiencies, you can optimize your diet, supplementation, and overall well-being—without the guesswork.

Pro tip: After getting your results, consult a healthcare provider before making major supplement changes.

Cortisol, often called the “stress hormone,” is essential for survival. It helps us wake up in the morning, fuels energy during the day, and keeps us alert in times of stress. But when cortisol levels stay elevated for too long — due to poor sleep, chronic stress, or lifestyle factors — it can lead to problems like fatigue, weight gain, mood swings, and even weakened immunity.

The good news? There are natural, science-backed ways to support healthy cortisol balance. Here’s what you need to know.

Why Cortisol Balance Matters

Cortisol follows a natural rhythm:

• High in the morning → to wake you up and energize your body.
• Low at night → to allow restful sleep and repair.

When this rhythm is disrupted, you may experience:

• Trouble falling or staying asleep
• Feeling “tired but wired”
• Belly fat or sugar cravings
• Brain fog and low mood
• Irregular cycles or low libido

Long-term imbalance can contribute to insulin resistance, thyroid problems, and burnout.

Morning Habits for Healthy Cortisol

Evening Habits to Lower Cortisol

• Create a wind-down routine: Dim the lights, read, stretch, or journal before bed.
• Reduce screen time: Blue light tricks the brain into thinking it’s daytime, keeping cortisol elevated.
• Focus on magnesium-rich foods: Leafy greens, pumpkin seeds, or a magnesium supplement can calm the nervous system.
• Practice deep breathing or meditation: Just a few minutes of slow, mindful breathing lowers cortisol.

Nutrition & Lifestyle Support

• Balance blood sugar: Eat regular, nutrient-rich meals to avoid cortisol spikes from sugar crashes.
• Stay hydrated: Dehydration is a hidden stressor that raises cortisol.
• Adaptogens: Herbs like ashwagandha, rhodiola, and holy basil help regulate stress response.
• Avoid overtraining: Intense workouts without recovery can keep cortisol too high.

When to Test Cortisol

If you’re struggling with unexplained fatigue, weight gain, irregular cycles, or poor sleep, testing your cortisol may provide answers. Options include:

• Serum (blood) tests → standard in clinics, measures a single time point.
• Saliva or dried urine tests → often available at home, measure cortisol rhythm across the day.

These results can help guide lifestyle changes or, if necessary, medical treatment.

Takeaway

Cortisol is not the enemy — it’s essential for daily energy and resilience. But in today’s high-stress world, many of us experience cortisol imbalance. By aligning daily habits with your natural rhythm — light, movement, nutrition, stress management — you can bring your cortisol back into balance and feel more energized, focused, and calm.

Why At-Home Stress Tests Are Valuable

At-home stress tests are convenient, private, and easy to use. By measuring stress-related hormones, you can identify patterns, take proactive steps to manage stress, and make lifestyle changes that improve overall wellness. Unlike traditional tests that require lab visits, these kits allow you to collect saliva samples at home and receive lab-verified results within days.

The Top 4 At-Home Stress Tests

Here are some of the best options currently available:

What Adrenal Tests Tell Us?

High Cortisol Levels (The “Stress” Hormone)

DHEA Imbalance

DHEA is often called the “balancing hormone” — it counteracts some of cortisol’s effects and is a precursor to sex hormones.

Low DHEA	Fatigue and low resilience to stress Decreased muscle mass and strength Low libido or sexual dysfunction Low mood, apathy, or depression Faster aging (skin thinning, hair loss)
High DHEA	Acne and oily skin Unwanted hair growth (chin, chest, abdomen in women) Irregular or missed periods Mood swings or irritability

Cortisol & DHEA’s Relationship

• Ideally, cortisol rises in the morning (to wake you up) and falls at night (for sleep).

• DHEA helps buffer cortisol’s effects.

• When cortisol is chronically high, DHEA often drops → leading to burnout, fatigue, and hormonal imbalance.

• Some at-home tests measure Cortisol:DHEA ratio, which is more useful than looking at one alone.

Further Reading:

How to lower cortisol levels?

Improve Adrenal Function

What Are At-Home Health Tests?

At-home health tests are kits that allow you to collect biological samples at home—such as saliva, blood, urine, stool, or swabs—and send them to a lab for analysis. These tests can reveal important information about your hormones, nutrients, gut health, genetic predispositions, and more.

Benefits of at-home health tests include:

• Convenience and privacy
• Early detection of potential health issues
• Tracking changes over time without repeated clinic visits

Popular at-home tests cover hormones, vitamins, metabolic markers, gut health, immune function, and genetic risk factors.

Common At-Home Health Test Types

1. Saliva Tests – Measure hormones like cortisol, melatonin, DHEA, and sex hormones to monitor stress, sleep, and reproductive health.
2. Blood Spot Tests – Assess vitamin levels, cholesterol, thyroid hormones, and blood glucose from a finger-prick sample.
3. Urine Tests – Track kidney function, nutrient deficiencies, and drug metabolism.
4. Stool Tests – Analyze gut microbiome composition, digestive health, and pathogens.
5. Genetic Tests – Reveal disease risk, nutrient metabolism, or ancestry via DNA analysis.
6. Swab Tests – Test for oral microbiome health or detect infections such as STIs or viruses.

At-home blood test example

Common Biomarkers Measured

These biomarkers provide a snapshot of your current health and can guide lifestyle adjustments, dietary changes, or professional consultations.

How to Choose the Right At-Home Test

Choosing the right test based on your major symptoms:

• Fatigue, brain fog, poor sleep → Stress tests or nutrient testing

• Digestive issues, skin flare-ups → Gut health or food sensitivity testing

• Weight changes, cravings, crashes → Metabolic and blood sugar testing

• Hair loss, mood swings, irregular cycles → Hormone testing

Other factors to consider:

• Lab accreditation and FDA approval
• Ease of sample collection and shipping
• Turnaround time for results

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How to Take At-Home Health Tests

To ensure accurate results:

1. Follow kit instructions carefully, including sample timing.
2. Avoid food, drink, or exercise before testing if required.
3. Use included materials for safe collection and shipping.
4. Store samples properly until mailing.

Examples:

• Saliva cortisol: Collect at multiple times of day to capture natural hormone fluctuations.
• Blood spot: Use the finger-prick method and let the spots air-dry before sending.

Interpreting Your Results

After your test is processed, results typically indicate:

• Normal vs abnormal ranges for each biomarker
• Actionable insights on lifestyle, diet, or supplementation
• Recommendations to consult a healthcare professional if results are concerning

At-home tests provide valuable insights but are not a substitute for professional diagnosis. Use results as a guide for proactive wellness management.

Benefits & Limitations of At-Home Health Tests

Benefits:

• Convenience and privacy
• Early detection and ongoing monitoring
• Personalized wellness insights

Limitations:

• Not a replacement for professional medical evaluation
• Accuracy depends on proper sample collection and lab standards
• Some complex conditions may require clinical testing

FAQs About At-Home Health Tests

Are at-home tests accurate?
Yes, reputable labs follow strict protocols, but accuracy depends on correct sample collection.

Can I take these tests without a doctor?
Yes, many tests are fully direct-to-consumer, though consulting a healthcare provider is recommended for abnormal results.

How often should I test?
It depends on your goal—some biomarkers like cortisol may need multiple checks, while others like DNA require only one test.

Which tests are best for stress, hormones, or gut health?

• Saliva cortisol or DHEA for stress
• Saliva or blood hormone panels for hormones
• Stool tests for gut microbiome

Conclusion

At-home health tests are a convenient and empowering way to track wellness in 2025. From hormones and stress markers to gut health, vitamins, and genetic insights, these tests provide actionable data that can guide lifestyle choices and improve overall health. Always choose accredited labs, follow instructions carefully, and consider professional consultation for abnormal results.

Further Reading:

The 4 Best At-Home Stress Tests to Monitor Your Health

The Best At-Home Vitamin Tests in 2025: What You Need to Know

Compassion is a deep awareness of and sympathy for another’s suffering, accompanied by a desire to alleviate that suffering. It involves a genuine concern for the well-being of others and a willingness to take action to help or support them.

Compassion goes beyond mere empathy, as it includes a proactive element of wanting to make a positive difference in someone else’s life. It often involves understanding, kindness, and a non-judgmental attitude towards the challenges and difficulties faced by others. Compassion is a fundamental aspect of human connection and is often considered a virtuous quality that contributes to a more empathetic and caring society.

Don Miguel Ruiz, author of “The Four Agreements: A Practical Guide to Personal Freedom,” suggests that our minds tend to be overly harsh, punishing us even for small mistakes. He argues that true justice involves paying the price for a mistake once, but we often get stuck dwelling on our errors.

Ruiz’s insight challenges the idea that constant self-judgment is necessary and encourages a shift toward a more forgiving and compassionate mindset. By emphasizing the importance of learning from our mistakes without prolonged self-punishment, he guides readers on a journey toward personal growth and freedom. In essence, Ruiz invites us to break free from the cycle of harsh self-criticism and embrace a more understanding relationship with ourselves.

Self-compassion is a strong remedy for the habit of being hard on yourself. To tackle the inner voice that keeps reminding us of past mistakes, the first important step is to be aware of it. This means paying attention to the repetitive thoughts in our minds.

Many people are surprised by what they discover when they do this because the critical inner voice often operates without us realizing it. The second crucial step is to counter these thoughts with a kinder, more understanding dialogue.

Practicing self-compassion involves treating yourself with kindness and understanding, especially during challenging times. Here are some simple ways to show yourself self-compassion:

1. Positive Self-Talk:

Replace negative self-talk with positive and supportive statements. Speak to yourself as you would to a friend facing a similar situation.

2. Mindfulness Meditation:

Engage in mindfulness practices to stay present and observe your thoughts without judgment. Mindfulness can help you become aware of negative self-talk and gently redirect your focus.

3. Self-Care Rituals:

Prioritize self-care activities that bring you joy and relaxation, such as taking a warm bath, going for a walk, or spending time on a hobby you love.

4. Set Realistic Expectations:

Be realistic about what you can accomplish and avoid setting overly high standards. Recognize and appreciate your efforts, even if things don’t go as planned.

5. Forgive Yourself:

Acknowledge that everyone makes mistakes, and it’s a natural part of being human. Forgive yourself for past errors and focus on learning and growing from them.

6. Express Gratitude:

Take a moment to appreciate the positive aspects of your life. Gratitude can shift your focus from what’s lacking to what you have.

7. Seek Support:

Reach out to friends, family, or a support network when you need assistance. Sharing your thoughts and feelings can provide comfort and perspective.

8. Practice Self-Compassionate Writing:

Write down your thoughts and feelings, especially during challenging times. Treat yourself with understanding and kindness in your written reflections.

9. Boundaries:

Set healthy boundaries to protect your well-being. Learn to say no when necessary and prioritize your own needs.

10. Celebrate Achievements:

Acknowledge and celebrate your achievements, no matter how small. Give yourself credit for your efforts and progress.

Remember, self-compassion is an ongoing practice, and it’s okay to be patient with yourself as you develop these habits. Start with small steps, and over time, you’ll build a more compassionate relationship with yourself.

Eckhart Tolle, considered a spiritual teacher by many, has been touted and promoted by well-known personalities like Oprah Winfrey. The Power of Now has attained New York Times Best Seller status.

That has not protected Tolle from criticism. While many readers have found inspiration and empowerment in his writings, he does have his detractors.

In spite of this criticism, he clearly has made a significant impression on a good number of people.

Hopefully this review of The Power of Now will help you decide which camp you fit into. Is The Power of Now a book that will help you achieve a happier life and a greater sense of peace; or do Tolle’s ideas sound like “mumbo jumbo” to you, as they were described by a Time magazine reviewer?

A cynic may accuse Tolle of repackaging old material, but I don’t believe that’s a fair criticism. While his ideas have been around for ages, Tolle shares his own personal experience with awakening.

There are clear parallels between his teachings and those of other spiritual teachers. That’s why he frequently references other spiritual material, by quoting Jesus, the Buddha, and Rumi, the Islamic mystic.

Tolle’s Realization

In The Power of Now, Tolle explains how he came to understand the root of discontent that afflicts most humans. This understanding was born from a place of debilitating depression and anxiety.

Tolle’s writing begins by introducing the reader to his personal history and sharing how his personal awakening began, by experiencing a revelatory event, recounting how he began to awaken from this place of suffering.

He states that, during a moment of severe emotional pain, a thought popped into his head – I can’t stand myself anymore.  This spontaneous thought made him realize that we humans have two identities, so to speak.

He explains that we exist as both our true self and a false self, which he refers to as the “Ego”.  According to Tolle, our true selves are almost constantly veiled by the Ego.

Tolle relates that one morning, after a long night of suffering negative thoughts; he awoke completely free from the usual depression and anxiety that constantly haunted him.  He claims that the portion of himself that caused his suffering had spontaneously disappeared; leaving behind what was his true self.

Since that experience, he has been free from that part of himself, the part that had tormented him for so many years.

Readers who reject any idea that can’t be proven by empirical data will likely be turned off by the subject matter, but I would urge them to consider giving the Power of Now a chance.  Whether you take his teachings literally or metaphorically makes no difference.

Understanding the concepts and making an effort to implement simple changes in your usual thought process is what will deliver you to a place of increased peace.

Non-believers may be offended by Tolle’s occasional reference to “God” and his tendency to call out teachings from religious teachings, but these readers may consider suspending judgment. Even if you reject the spiritual realm, I believe the premise of the book can offer insight for people of many beliefs, or of non-belief, as it were.

The Ego

After Tolle shares his personal history, he goes on to describe what he discovered during his unexpected awakening.

He identifies an entity, the “Ego”, which is a false self. Tolle claims the Ego is responsible for human pain and suffering, as it wreaks havoc in our lives. He goes so far as to suggest that ego is responsible for both emotional and physical violence in relationships and even leads to war between nations.

The Ego requires psychic energy to subsist.  When we identify with the Ego, we feed its false existence. By “identifying with the Ego”, Tolle means to confuse the Ego with who you truly are.

What are some ways that we identify with the Ego?  I will take a shot at explaining it here, but my attempt will likely fall short.

Identification with the Ego

Identifying with the Ego is any mental process that sets us apart and separate from Life. (Tolle might use the term “God” here, but he acknowledges that God is a loaded term for many people).

When we feel superior or inferior to others, we are identifying with the ego.  When we seek to get others’ approval, we are identifying with the ego. When we label ourselves as this or that, we are identifying with the ego. For example, I am a mother, daughter, professional, agnostic, etc.

Tolle believes the Ego is primarily sustained through compulsive thought. He proposes that Ego-generated thoughts are beyond our conscious control.  The Ego creates a constant background chatter that consists of observing, defining, and judging things. This includes aspects of ourselves.

The Pain Body

While Tolle primarily focuses on the Ego and its antics in the Power of Now, he also touches on the concept of what he calls the “Pain Body”.

Tolle conceptualizes the Pain Body as an of energy field, of sorts.  He states that when we feel offended or hurt, we can be assured the Pain Body has been triggered.  The constitution of each person’s Pain Body is dependent on his or her past experiences, as well as collective history.

For example, society places high value on an ideal body type that most women are not able to maintain. As a woman, the collective female Pain Body affects my own Pain Body. For that reason, and if I’m personally sensitive to my own weight issues, when someone mentions that I look as though I’ve put on a few pounds, my Pain Body will be triggered.

Individually, we all have separate experiences.  Those experiences and our perception of them will dictate how easily and what circumstances will trigger our individual Pain Bodies.

Being “in the now”

The Power of Now offers the reader many suggestions for ways to mitigate the suffering caused by our Egos and Pain Bodies.  One technique offered is the simple practice of observing these entities.  By mentally standing back and observing the Ego at work, we don’t engage.  We don’t take it seriously, so it has less power over us.

The same goes for the Pain Body. Rather than react with anger or fear to an incident, we can acknowledge that our Pain Bodies have been activated and not take the incident personally.  The ability to observe the Ego and the Pain Body frees us from being victimized by these unconscious processes.  In fact, this is what Tolle calls “being present.”

The ultimate goal, according to Tolle, is to become present to the now, to become conscious of the moment. That’s a simplification, but it’s the overall gist of his teaching.  Reading The Power of Now will provide you with additional techniques to overcome the pull of the Ego and Pain Body.

The Power of Now and CBT

Regardless of one’s personal beliefs, whether you are spiritually-minded or you are someone who demands proof to support spiritually-based claims, one cannot argue the potential for personal growth that Tolle’s teachings offer.

While he considers himself a spiritual teacher, much of what he teaches can be compared to aspects of Cognitive Behavioral Therapy (CBT), and evidenced-based approach to psychotherapy.  CBT works to correct or eliminate faulty thinking, and is used to treat many psychiatric conditions, like depression and anxiety disorders.

Because thoughts influence emotions, challenging our automatic, negative thoughts can improve our mood and decrease anxiety. That’s exactly what Tolle is offering, a method to challenge automatic thoughts.

The Power of Now is well written, but the material can be dense.  That’s not to say it’s difficult to read, it’s just the subject matter takes some time to digest.  Readers may need to go through the book slowly and deliberately to grasp Tolle’s points.

Similar to other self-improvement books (like The Four Agreements: A Practical Guide to Personal Freedom), The Power of Now will resonate with some readers.  For others, it will come across as empty, and won’t make sense. If you can relate to any of the concepts I’ve described above, I believe it’s worth you checking out.

I recommend that anyone who indulges in The Power of Now keep a journal to jot down thoughts as you make your way through it.

Happy reading!

TheMentalHealthBlog.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. TheMentalHealthBlog.com earns fees from products sold through qualifying purchases by linking to Amazon.com. Amazon offers a commission on products sold through their affiliate links.

In order to meet criteria for clinical depression, you must experience symptoms for at least 2 weeks.  According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, or DSM-V, the official manual used by mental health professionals, five of the following symptoms must be present to qualify for a diagnosis of Major Depressive Disorder.

-Feelings of worthlessness or excessive guilt (out of proportion to a wrongdoing)
-Depressed mood
-Anhedonia (lack of interest in things)
-Significant weight loss or gain that is unintentional or a decrease in appetite
-Insomnia or hypersomnia (sleeping excessively)
-Psychomotor agitation or retardation (increase or decrease in body movement)
-Tiredness, fatigue, or low energy
-Difficulty concentrating or indecision
-Frequent thoughts of death or suicide, or suicide attempts

Approximately 7.1% of American adults experience at least one depressive episode in their lives.  Today there is less stigma surrounding mental health conditions; however, the public is still woefully uneducated about them.

While depression is relatively common among psychiatric disorders, there are still a lot of misinformed people out there. While the symptoms noted above help mental health professionals recognize and diagnose Major Depressive Disorder, your average layperson may have trouble understanding what they mean.

Contrary to the way much of the public sees this chronic condition, depression doesn’t simply refer to a low mood; and depression differs from a normal reaction to a loss or negative event. Clinical depression exists as a whole constellation of symptoms.

In his book The Noonday Demon, Andrew Solomon aptly describes depressions as a “lack of vitality”. He does a terrific job at describing his experience of depression in the TED Talk “Depression, the Secret We Share.”

An anonymous contributor was kind enough to share her story with us. Let’s look at what clinical depression actually feels like for one person who suffers from it.

When I’m in the midst of a dreaded depressive episode, I find that well-meaning friends and family respond by asking, “Why are you depressed?”  They ask this from a caring place, but the question shows their ignorance about how depression happens. They assume that an event has triggered my low mood.

People also assume when I’m depressed that I feel sad. While sometimes this is true, it’s far more common to feel a heaviness in my body and experience an overall “grey-ness.” It’s difficult to explain to someone who has never felt this way, but I’ll try my best in more detail. 

A friend suggested I keep a mood journal that would help me track my depressive episodes. It would give me some perspective over time. For example, are there environmental triggers that I’m unaware of?

Unfortunately, it wasn’t a successful activity. I found when I was feeling particularly low, I would fail to follow through with the project.  That’s why I came up with another tool.

I wrote out a list of how my own depression feels. This helps me recognize when an unwelcome depressive phase has come upon me once again.

Believe it or not, sometimes I don’t even realize that depression has enveloped me. I can slip deeper and deeper into the experience, and usually don’t realize it’s happened until I’m on the upswing. 

By using this personalized list, I am able to recognize the signs of depression early on. This allows me to catch it early on. With this awareness I’m able to act. I may reach out the the therapist I’ve seen on and off for years, or I might talk to my doctor about a medication change. Resuming mindfulness practice helps too.

For me, depression is a sneaky thing that comes on gradually. I suppose I’ve dealt with it for so long (since my early 20’s) that it kind of feels normal, though very unpleasant. Or perhaps because it does come on slowly, I don’t notice the difference between my “normal” mood and being depressed.

How Depression Feels

Small tasks require a lot of energy and are overwhelming (e.g., showering, folding laundry, paying bills, putting away groceries, talking on the phone, responding to texts, removing trash from the car)

Constant guilt for inability to complete small tasks

Forcing myself to complete small tasks drains energy and is almost physically painful

Automatic thoughts in response to need to complete tasks:

“I don’t feel like it”
“It’s too hard”
“It’s too boring”

Derive little to no pleasure from activities and time with loved ones

Forcing myself to be active doesn’t improve mood and sometimes exacerbates a feeling of hopelessness

Sensory experiences are dulled

Failure to recognize and appreciate details in environment (e.g., a cool breeze, a bright blue sky, etc.)
Everything has a grayish filter over it

Constantly seeking external stimuli to dull the nagging emotional discomfort through things like: social media, junk food, e-cigarettes, caffeine, alcohol, binge watching TV.

Lack of concern over physical well-being/health/life vs death (i.e., “passively suicidal’)

No interest in the future or life in general

Body feels heavy and sluggish

Constant nagging psychic pain that creates physical discomfort and unease

Overly focused on others’ struggles and social injustice

Feelings of guilt for my own privileges and blessings

Irresponsible spending and avoiding facing the consequences (e.g., not paying credit card due to fear of seeing balance)

Increased procrastination

Belief that a long-term relationship will solve my problems

In addition to writing out warning signs, I created a list of how I feel as my usual self. The ability to compare the two has really helped me to gauge where I am.

Looking at both helps me avoid slipping too deep. It allows me to take action before the depression envelopes me. It’s kind of like my safety net. It allows me to catch myself before I sink too deep. 

How Normal Feels

Initiate and complete small tasks without thinking about or resisting them

Make commitments and follow through on them (e.g., eating healthier, walking)

Absence of internal commentary that is either judgmental of or makes observations about my behavior

Doing things is effortless or easier

Ability to enjoy and “appreciate the smaller things in life”

Ability to be grateful for things

Body feels physically lighter, more nimble, and less achy

Don’t avoid social contact (e.g., responding to texts or phone calls)

Heightened sensory experience (e.g., notice the color of a bird or the sun’s rays shining through a wooded area)

More aware of environment (e.g., birds chirping, feeling of sun on skin, aromas)

Have concern for my own health and act in a pro-active manner (e.g., cooking vs. ordering food, being physically active)

Increased awareness of how I spend money and ability to control impulse-purchases

Increased insight in general

Tackling tasks (work and personal) immediately. Decreased procrastination.

More realistic thoughts about long-term relationships and decreased longing for one

Writing these lists and hanging them on my fridge helps me recognize where I am mood-wise. For some reason I can’t explain, once I have fallen into a dark place, it’s as if I develop a blind spot. Perhaps that’s because the fall is a gradual one; and maybe I get used to feeling miserable. In spite of dealing with this for years, I don’t feel like I’m naturally a negative, low energy person.

Have you ever noticed how a person’s words can stick with you long after they are spoken, even if they seem insignificant at the time? I remember years ago I told a psychiatrist, “I don’t understand why I feel this way. I’m a happy person.”  She responded, “Yes, you are a happy person when you aren’t depressed.”  That doesn’t sound very profound, but it summed up my experience to a “t”.

My usual self IS a happy person, and when I’m feeling like like myself, I am a better mother, daughter, sister and friend. I’m able to contribute positive energy to my relationships with loved ones. More importantly, I experience life as richer and more meaningful.  

Check out our article on the best books about depression here.

If you or someone you know is suffering from depression, please contact a mental health professional. If you are having thoughts of hurting yourself or someone else, please call 911 or contact the National Suicide Prevention Lifeline.

TheMentalHealthBlog.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. TheMentalHealthBlog.com earns fees from products sold through qualifying purchases by linking to Amazon.com. Amazon offers a commission on products sold through their affiliate links.

While most states in the US are under voluntary orders to practice socially distancing due to the current Coronavirus pandemic, California has implemented a mandatory stay-at-home order. Experts suspect other states will follow suit.

In the Tampa Bay area where I live, restaurants have been ordered to close, with take-out and delivery as the only options for “eating out”.

Group activities, like team sports have been postponed. Students are now taking classes remotely. Many workers, who have the capability, are being sent home to work from home.

State Parks have closed, as have the public beaches. These limitations to our daily lives are causing tension because people are feeling antsy after being stuck indoors for long periods of time.  We need ways to blow off steam, especially with the increase in anxiety many of us are experiencing as a result of this pandemic.

If the places we usually go to get out of the house are becoming increasingly limited, what are we to do?

Coronavirus, Anxiety, and Stress

On top of the stress related to Coronavirus and how it may affect our families, our normal life stressors persist. Our pre-virus lives and our usual worries haven’t gone away. Many workers are facing the additional hardship of lost wages due to the closure of many establishments.

Daily activities, which are essential to maintain our sense of mental well-being, have come to a grinding halt. Gyms are closed. Venues for socializing have been shuddered.

We are reassured that these changes aren’t permanent, but for now there is no clear end in sight. They are indefinite.  We don’t know how long these changes in our lives will last. No one can truly reassure us of a timeline.

At its nature, anxiety is the fear of the unknown and there is much we don’t know at this point.

This is the time to consider ways you can stay active despite being isolated in your home. Throwing yourself into activities can provide a good distraction, especially if they are able to get you into a state of flow. The flow is a term used in positive psychology that some refer to as “being in the zone.”

A state of flow is when you get so engrossed in something that you lose sense of time. It’s a period of hyperfocus and it can be compared to a trance-like state. It allows for a time of intense enjoyment while your worries disappear for a period of time.

Family Activities

With the kids home from school, you have a unique opportunity to spend quality time with them. Many parents will feel obliged to keep their darlings occupied, but I read a wise post on Twitter that I’ll paraphrase here: Parents, do not feel guilty for not keeping your children occupied, for not ensuring their mental and spiritual enrichment. The fact you have them safely at home is sufficient.

With the whole family in close proximity for long periods of time, everyone is likely to be grouchier. I think it’s fair for parents to let go of their guilt and allow children to spend more time on their devices.

A few more hours a day on tablets and video games isn’t going to kill them. Much of the material can be educational. It’s not all bad.  This period of being in extremely close quarters is temporary and you deserve peace and quiet for at least part of the day.

Make a family night a few days a week. Keeping your kids engaged doesn’t mean you have to suffer through the torturous activity of playing baby dolls with your 6 year old; and you don’t have to limit yourself to play mind-numbing rounds of go fish.

Learn a new game that is enriching and fun for all. There are many top-rated games you can grab during your trip for groceries at your local big box store or they can be easily ordered online.

Hobbies

If you have existing hobbies that you would like to improve upon, this is the time to work on improving your skills.  Work on getting yourself to a more advanced level. Are you a knitter? Check out free online tutorials that teach more advanced stitches.

Are you into cooking, but find it’s a chore to cook for the family on the weekdays after a tiring day of work?  Try challenging your own skills by scouring the internet for interesting recipes and surprising the family with a gourmet dinner. (Make the kids clean up, of course!)

Is your most advanced cooking skill boiling water?  If so, teach yourself the basics with some online instructions and include the kids. Basic cooking skills are important ones to impart to your children.

Home Improvement

Are there home improvement projects you have been putting off?  Or is your home in need of a good spring cleaning?

Now is the time to consider throwing yourself into making those changes you never seem to have time to finish. Replace that dripping sink. Tear up that deck that’s dry rotting. Power wash that mold-smattered fence.

An improvement activity that requires physical effort will naturally make you feel better because of the natural release of endorphins, and the feeling of accomplishment is likely to boost your spirits.

Plant that garden you’ve dreamed of but have never accomplished. We are in the perfect season to start prepping. Gardening is a great activity to teach children. They can help out and learn about plants. Working out in the sun is a natural anxiety reliever.

Help Others

A nurse who works on my team, who also happens to be a wonderful person, shared that she is coping by helping others. She is checking in with her church and neighborhood acquaintances to see what she can do to help. This includes offering to run errands, like trips to the pharmacy and grocery store.

I had read this idea on Twitter and offered to do the same in my small community where we have a high number of older adults. With families spread around the United States nowadays, many elderly do not have the family support to help them out in this trying time.

Get Outside

While many park facilities, where people congregate inside, have been closed, the common areas in our local parks remain open. Granted, here in Florida we have the benefit of nice weather. Those in more northern states may not find the weather in their area as cooperative.

My partner and I have taken advantage of this time to get outside and try things we’ve never done together.

Fishing was our first venture. It’s been ages since I’ve fished, and my only experience has been in the Florida Gulf. My last childhood memory of fishing was one in which I was a natural angler. I got bite after bite, so I expected the same to happen during our outing to a local freshwater lake.

I was disappointed to pull up nothing but some stubborn lake vegetation and a stick, but chilling on a camping chair and enjoying a few beers in the sunshine was therapeutic nonetheless.

We have learned to play pickle ball, a game that’s like a combo between tennis and ping pong. Getting out and enjoying these activities doesn’t involve physical contact or even close proximity to others, but we have met some nice people who helped us hone our new skills.

Trail riding has proven to be not only a physical challenge for getting in some cardio activity, but an opportunity to commune with nature. Surrounded by rummaging wildlife, the chirping of birds, and the green canopy of trees has been naturally therapeutic.

We located a low-trafficked hiking trail that ran alongside a river. In spite of warnings against swimming, I took a dip anyway. (That’s our little secret!)

Bringing along a picnic for enjoying in a secluded clearing will be an addition to our next cycling adventure.

Hob Nob with Neighbors

You know those neighbors, the ones right next door that you’ve simply waved good morning to but have never had a conversation with?

In the normal course of our busy lives, between work and taxiing children to extracurricular activities, many of us don’t have the time to get to know our neighbors. This might be a time for us to communicate with people who live nearby but that we barely know.

Take advantage of everyone being home to get to know them better.  There is no reason to break your social distancing commitment to do this. My neighbor invited a few of us over to chit chat over a few glasses of wine.

We brought some camping chairs, plopped ourselves down in her driveway, kept our distance and spent time getting to know each other a little better.

Social Distancing and Extroverts

One could argue that the limitations in socializing are taking a heavier toll on extroverts than on introverts. This is a simplification, as most people fall along a spectrum between extrovert and introvert; but those who fall closer to the extrovert extreme need social interaction to maintain their mental well-being.

So, what is an extrovert to do in these times of decreased social contact?

We are fortunate to have modern technology at our fingertips. While communicating with our loved ones via video chat doesn’t exactly provide the same comforting effect, we should use this ability to keep in touch and nurture our relationships with others.

Common qualities of extroverts include: enjoying social situations, thriving by being around others, making friends easily, preferring to talk out questions and concerns, acceptance of risk (e.g., a higher likelihood to expose themselves to risky situations), and flexibility.

When comparing extroverts and introverts, you can think of them like this – extroverts recharge their energy by being in the company of others; while introverts need solo time to recharge their battery.

My more introverted friends have said the imposed stay-at-home period has been glorious. They can enjoy their solitary hobbies and activities without feeling the pressure to socialize.

For those of us with a more extroverted leaning, cabin fever is starting to take a toll. For this reason, extroverts need to seek out other ways to get their social needs met.

Care for Yourself

Turn off the TV

At least turn off the “news” channels.  Right now the 24-hour news cycle is allowing the media to report non-stop on every angle of what’s happening with the Coronavirus. If you’ve noticed, it tends to have an alarmist tone and most of it is negative.

You aren’t going to miss anything essential by turning it off.  In order to keep up with essential information, plan to watch your favorite broadcaster or read your favorite newspaper once a day, then call it quits.

Make sure to stick with reputable sources when exposing yourself to information related to the Coronavirus. There’s a lot of misinformation floating around.

Stay off Social Media

Social media has a contagious (no pun intended) quality. Not only can social media get you unnecessarily worked up, a lot of it isn’t based in fact. By reading others’ posts you are usually reading opinion, half-truths and sometimes even conspiracy theories.

Social media creates a bubble where you will be exposed to a narrow point of view.  It has a tendency to cause outrage which is the last thing you need when you’re trying to preserve your mental well-being.

Sleep

Anxieties may have interrupted healthy sleep patterns, but try your best to get a good night’s rest.  You can do this by having a nighttime routine. That includes turning off electronics an hour before hitting the sack.

Avoid drinking too much alcohol, as alcohol can contribute to restless sleep. Indulging in too many drinks won’t just cause you to sleep poorly, it will cause you to feel groggy in the morning.

During times of stress, you need as much mental clarity as possible.

Eat Well

During anxious times, eating carbs and other junk food can feel comforting. They give a temporary sense of well-being and relaxation; however, in the long term you want to care for your immune system.

In the short term, it may feel comforting to binge on a bag of chips or go through a whole pint of Ben and Jerry’s but it will only leave you feeling sluggish and you will be substituting junk for the nutrients your body needs to fight illness.

In order to feel as energetic as possible, try eating more veggies and sufficient protein.

Meditate

If you already meditate as part of your daily routine, good for you.  Keep it up!

If this isn’t a regular practice for you, now might be a good time to start looking into meditation as a natural stress reliever. There is a lot of free information about meditation and mindfulness on the internet.

There is no need to pay for this information, as there is a lot of free information on the internet, including videos on YouTube. If you are interested in reading a book on mindfulness, you can check out our reviews of the best books on mindfulness here.

I hope you enjoyed the information shared in this article, and hope you and your loved ones stay well. If we all stick together, we will get through this and come out stronger in the end.

If your suffering were absolutely unbearable would it be selfish to end your pain by using the only way out you could imagine? I think most people would respond with a resounding “no” to this question if they could put themselves into a suicidal person’s shoes.

Yes, on the surface suicide may look selfish. People who choose suicide as a way out leave loved ones behind. While the person who is gone is no longer suffering, suicide leaves other victims behind to pick up the pieces.

It results with loved ones facing the inevitable experience of grief and guilt. It’s common for people to wonder, What could I have done?  This is particularly true of children who lose a parent to suicide. Children see the world from an egoistic point of view, so always feel responsible when someone dies.

Children should always be reassured when a parental figure dies.  Because they don’t know how to verbalize their thoughts and feelings as well as adults do, without that reassurance, they will carry the guilt around for their lifetime.

A friend of mine had a Japanese exchange student a few years ago. The student’s parent had committed suicide when she was 12. In Japan, mental illness is still heavily stigmatized, so no one had really talked to her about the incident.

I encouraged my friend to talk to her student about it and to reassure her that the death had nothing to do with her, with what the student may have thought or done. The student later shared that she was so relieved someone had talked to her about it because at 17 years old, she carried guilt about her parent’s death.

She had internalized the idea that her occasional bratty behavior had driven her parent the route of taking her own life.

According to the National Center for Health Statistics (NCHS), there were 47,173 recorded suicides in 2017. This was an increase from the 2014 figure of 42,773. Note that these are recorded suicides only.  The true figure is probably higher.

The annual rate of suicide in the U.S. increased 24% between 1999 and 2014. Clearly, suicide is a pressing public health issue in the United States.

Suicide and Depression

While we associate suicide with depression, a study by  R.D. Wetzel and team discovered that the intent to commit suicide was highly related to feelings of hopelessness. When the factor of hopelessness was removed, depressed patients were no more likely to have the intent to follow through with suicide.

That’s not to say that depressed patients didn’t have suicidal thoughts, but their intent to act on those thoughts were not a risk unless they also experienced hopelessness.

Feelings of hopelessness are commonly associated with depression. It’s one of the criterion for a diagnosis of Major Depressive Disorder according to the Diagnostic and Statistical Manual, 5th version (DSM-V). The DSM-5 is the professional manual used by mental health professionals to diagnose mental health conditions.

Risk Factors

Some people are more at risk for suicide than others.  Some of those factors include: prior suicide attempts, substance abuse, and mental health conditions especially mood disorders like bipolar disorder and depressive disorders.

When someone has access to lethal means, they are at a higher risk of completing suicide. For example, someone who threatens to drown themselves is at a lower risk than someone who has access to a firearm.

That’s not to say that you shouldn’t take any statement about suicide seriously. It just means that someone with access to a lethal means is more likely to be successful.

Social isolation and loneliness pose a suicide risk, as do chronic illness and disability. This makes the elderly particularly susceptible to suicide. The rate of suicide among the elderly is significantly higher than in the overall population.

Limited access to mental health services puts a person at higher risk of suicide. Sadly, in the U.S. many people face this obstacle due being under- or uninsured.

Community mental health centers can help fill this gap. They normally receive donations and government funding in order to serve the uninsured. Still, due to geographical distance, long wait times for appointments, and other factors, mental health services are not easily accessible to all.

Warning Signs

What are some of the things you should look for if you are concerned that someone you care about may be considering suicide as a solution? There are some warning signs you can be on the lookout for.  Again, don’t be hesitant to ask the tough question, Are you thinking of hurting yourself? 

While this idea makes some people recoil, you can come right out and ask someone if they are having these thoughts. Understandably, non-professionals are hesitant to “go there”.

For one, the subject of suicide is taboo in our culture.  Secondly, people fear that asking the question might trigger the thought in someone who is depressed. In other words, people worry that this question will give someone the idea to kill themselves.

It won’t. In fact, showing you care and are willing to touch on sensitive subjects can serve as a protective factor against someone taking their own life.

Some warning signs include what the person says, how they act, and their mood.

What They Say

You should always take a reference to suicide seriously, even if the person seems like they are joking. A friend may casually comment they would be better off dead. While the comment may seem benign enough, they may be sending you a signal. They may be asking for help.

There are other things people who are suicidal might say, things like people would be better off without them; or they may say their life will never get better, signaling that they are feeling hopeless.

What They Do

Finding an internet search for ways to commit suicide would obviously be a huge red flag.

Commenting they feel like they are a burden on others may be a sign they are considering suicide as an option.

People who are preparing for suicide might begin to give away things that were once special to them, or they may start saying good-bye to people in their lives. Someone might begin calling and visiting loves ones; or they may simple leave a note.

Notice if there are changes in their behavior. Are they abusing substances? Have they begun to socially isolate and withdraw from others? If they show any of these signs, have they recently purchased a firearm?

When people are considering suicide and finally make the resolve to follow through, they feel a sense of relief and their behavior and mood may suddenly improve. Keep  your eyes open for this change in someone who was previously despondent.

What They Feel

The person you are concerned about may directly tell you how they feel, or you may deduce they are feeling a certain way based on their behavior.

Do they make comments or do they seem hopeless about the future, as though things are never going to get better? Do they have other signs of depression like low energy, isolation, fatigue, or irritability? These are all things to be aware of.

Those who are suffering from depression with psychosis are at a higher risk of following through with suicide.

Finally, feeling trapped is another situation which may trigger suicide. For example, someone who feels they have no options or control over their life will be at increased risk of ending their life.

Sadly, not all suicides can be prevented. Some people show few to no signs of these thoughts and act without many warning signals. If you or someone you know has thoughts of hurting themselves, contact The Suicide Prevention Hotline, your local mental health center, or 911. Click on these for the hotline number and for a directory of mental health centers.

For more information about bipolar disorder, depression, and depression with psychosis see our articles in the links provided.

The simple act of going to work exposes me to the latest headlines. In our cafeteria, mounted televisions screens peer down on diners as images from a 24 hour news network streams. Headline news pops up on my work computer against my will.

My company uses Bing as it’s default search page. Without intending to, I saw a disturbing piece that put me into a funk when I should have been focused on work!

Some of you may remember the days when there was a daily newspaper, a 1/2 hour nightly news cast and one late night news recap. That was it. Now we can update our social media feeds every few minutes to see the latest and worst happenings in our world.

News is a big business. Corporate news organizations are motivated to sensationalize current events. There’s lots of competition to keep our attention, and they know that negative stories sell.

Research suggests the negativity in news stories does several things that would benefit news outlets. For one, the presence of negative video increases a viewer’s ability to pay attention to the information in the story. Watching a negative story will capture your attention more quickly than a positive one.

Negative video also increases the your ability to remember the story. The negative focus of a news story will make it easier for you to recognize information related to the story, while you will be less likely to recognize information received prior to watching the story.

Given the above, it’s not surprising that negative news stories increase the negative emotional impact on person when compared to neutral or positive ones. 

If negative news is distressing, why do people expose themselves to it? The tendency to focus on the negative is called negativity bias. Our brains are wired to notice negative events as a means to avoid threats.

Conventional wisdom tells us that exposure to a lot of negativity would increase anxiety and negatively affect our moods; but, what does research say?

News Affects Your Personal Worries

In 2017, the American Psychological Association, surveyed a group of Americans. Over 50% reported that the news stresses them out.  Respondents identified feelings of anxiety, fatigue and interrupted sleep as effects related to exposure to the news.

Researchers at the the University of Sussex looked at the effects of  viewing negative news items.  They created three different news bulletins. One was full of negative information. The second was emotionally neutral, and the third consisted of exclusively positive, heart-warming news items.

Results showed that those who watched the negative news bulletin reported feeling significantly sadder and more anxious than those who were exposed to the neutral or positive ones.

In addition to experiencing increased anxiety and more sadness, participants who watched the negative bulletin seemed to personalize the negativity and incorporate it into the personal worries they already had.

Subjects were asked to identify their biggest personal worry at the time. After watching the negative bulletin, that group tended to “catastrophize” their personal concerns.

Catastrophizing refers to taking a concern, mentally exaggerating the risk, and ruminating over it. This creates a circular effect which only increases our anxiety. So,  only do people feel generally worse after viewing negative news items, their own personal worries are magnified as a result.

If you are preoccupied with something in your own life, taking in negative news is likely to make you worry more about your personal situation.

News and Pessimism

Another study by Mary E. McNaughton-Cassill at the University of Texas at San Antonio looked at the relationship between the news medical and psychological distress. She and her team analyzed the relationship between exposure to the news media and various factors including stress levels, anxiety, depression, irrational beliefs, and optimism vs. pessimism.

The researchers found a couple of the factors influenced whether news media is likely to cause psychological distress in a person. Those with irrational beliefs were more likely to experience news-induced anxiety.

Not surprisingly, those who reported lower levels of optimism were more likely to experience anxiety associated with the news. In other word, a pessimistic attitude will make you more likely to feel anxious after watching the news.

While anxiety was influenced by exposure to news media, the study showed no relationship between news exposure and depression.

If you are a pessimist by nature, always expecting the worst to happen, then you are more likely to experience distress from the news than those who have a more positive view of the world.

Traumatic News

In  2015, researchers in Tel-Aviv surveyed Israeli citizens who had been exposed to newscasts during the 2014 Israel–Gaza conflict.

They found that those who had been exposed to traumatic material by the news media reported an increase in anxiety symptoms. These symptoms including sleeping difficulties, fearful thoughts, and hyperarousal. 

Hyperarousal refers to a physiological state of being on high alert. It’s the body and mind’s way of being ready for a threat, even when no immediate threat exists, Hyperarousal is a classic symptoms of post-traumatic stress disorder (PTSD).

The Israeli research team concluded that exposure to and negative perceptions of the broadcasts put people at risk for increased anxiety and other psychopathology.

Watching newscasts that are particularly traumatic can cause the you to develop symptoms of  PTSD. 

Recovering from News-Related Anxiety

In another study with college students, subjects were divided into two groups. All participants watched 15 minutes of a random newscast. One group participated in a post-watch relaxation exercise and the other was exposed to a lecture.

Both groups reported increased distress and anxiety after watching the newscast. 15 minutes after the new cast had ended, only the group that participated in a relaxation exercise returned to their pre-newscast levels of anxiety.

These results suggest that activities like yoga and mindfulness can help to protect us from the negative affects of news media. 

The research supports what we would naturally conclude, that negative news can be detrimental to our mental well-being. Given that fact, it’s smart to avoid overly traumatic news material and to be wise consumers about what information we expose ourselves to.

While we can’t escape stories of negative events, we can control the frequency with which we have contact with the news media. We can avoid overly sensational news reporting, preferring news that is presented in a more matter-of-fact manner.

We can also limit our overall exposure to news by putting down our phones and turning off the TV.

Coping with Negative News

In addition to taking care to avoid excessive exposure to news, we can counteract its effects by taking care of ourselves through stress-reducing activities. Mindfulness is a popular one and its effectiveness has been demonstrated by innumerable studies. Mindfulness is the act of putting our full attention on the present moment.

There is a lot of information on the internet about mindfulness and its practice. There are great books out there for learning and starting your own mindfulness practices. We’ve reviewed the top books on the subject here. 

Other ways to improve your mood and reduce anxiety include spending time with friends and family.  Doing this helps you to appreciate the positive in your life.

If we are feeling the effects of too much negative news, we have the power to choose healthier ways to spend our free time. We can also counter the effects by engaging in positive activities and pursuits.

Check out our  unconventional stress management techniques in our article on stress-management techniques.

If you have thoughts of hurting yourself, contact The Suicide Prevention Hotline, your local mental health center, or 911. Click on these for the hotline number and for a directory of mental health centers.