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In the midst of a global pandemic, it's easy to feel overwhelmed by feelings of hopelessness and despair.

That's why in an episode of Pinoy MD, psychiatric expert Dr. Joan Mae Perez-Rifareal shares a few tips to help improve your mood and ease depression.

According to the psychiatrist, the first step is to understand what depression means and what triggers it.

“With this uncertainty, nawawalan tayo ng sense of control sa mga bagay-bagay,” she said.

“'Pag nawawala 'yon, nagkakaroon tayo ng various emotions like anxiety, depression, nalulungkot, nangangamba. Parang feel natin sobrang iksi ng pasensya natin sa bahay kasi pare-pareho 'yung mga taong nakakasalamuha natin sa bahay.

“All of these are normal reactions during this situation. Ang situation natin ay ang abnormal, which is the pandemic.”

While there's no easy fix for recovering from depression and finding the energy and motivation to take the first step can be tough. However, you have more control over your mood than you realize.

The first step to feeling more optimistic is to change your focus by either distracting yourself, finding other simple sources of joy, and limiting how often you check the news or social media.

She added, “Ngayon na prolonged ang pag-stay natin in one place, hindi maiiwasan na makaramdam ng loneliness. So, it's important to be socially connected through different platforms, but it's also important to find a balance.”

The second is to adopt healthy daily habits to uplift your mood, feel more energized, and relieve symptoms of depression. This includes exercising, practicing relaxation techniques like yoga, eating a healthy diet, and going to bed on time.

“Very important ang tulog para ma-reset o ma-recharge tayo lalo na ang ating brain cells,” Dr. Perez-Rifael said.

“Importante rin ang mag-exercise. Any form of exercise or physical activity is important para ma-boost ang ating happy hormones called endorphins.”

Lastly, consult with experts who can help -- both for the patient and their family members.

She said, “Critical na 'wag maging judgmental when it comes to patients with depression. 'Yung pagunawa at support is very important kasi it can help an individual feel na hindi sila nag-iisa sa kanilang pinagdadaanan.”

Check out other health tips here:

If isolation, anxiety, and economic uncertainty generated by the coronavirus pandemic take a heavy toll on your mood, remember, you are not alone.

The National Mental Health Crisis is available 24/7 to provide prompt mental health crisis intervention through psychological first aid. You may call their hotline at 0917-899-8727 or 8-989-8727.