Dealing with the COVID-19 pandemic was rough psychologically in the springtime and through the summer. But as we approach the end of the year when the days are shorter and colder, Seasonal Affective Disorder may affect more people and be more severe than normal.
Scientists have been anticipating another grave spike in COVID-19 cases this winter, which may be compounded by flu season.
And generally speaking, the holidays, which many of us look forward to every year, will be markedly different. So, unfortunately, people have more reason to feel especially blue this year.
Seasonal Affective Disorder on average affects about 5% of people in the U.S. each year and occurs because our exposure to sunlight is reduced. This causes abrupt changes in our circadian rhythms and serotonin and melatonin levels.
Some symptoms of winter SAD include:
- Lethargy
- Weight gain
- Hibernating (sleeping too much)
- Feeling depressed or hopeless
- Stronger sense of isolation
Everyone is vulnerable to this type of depression, so it’s important to be especially proactive this year to protect your mind.
Here are some things you can do to ward off the blues:
1) Practice gratitude daily
A psychiatrist once told me that “energy goes where thoughts flow.” Changing your thoughts is easier said than done when you’re depressed, but it can be done.
Being grateful can help you maintain a positive outlook on life.
And studies have shown that those who regularly practice gratitude generally are more happy, hopeful, and optimistic than those who don’t.
Complaining sure doesn’t help anything!
If you find yourself feeling blue this winter, stop and think of three things you’re grateful for, even if it’s just soap to wash your hands with, the use of your limbs, and water to drink.
Having a gratitude accountability partner or group may also be helpful. Keep a journal and share with each other things that you’re grateful for daily or weekly.
2) Consider light therapy
Because our exposure to sunlight is reduced in the winter, some people opt to utilize artificial sunlight with a light therapy lamp. Researchers believe that these boxes can help normalize circadian rhythms and help release chemicals to stabilize moods. They suggest using the box for only 20-30 minutes a day in the morning, so it may be a pretty convenient solution to a potentially severe disorder.
If that seems unappealing to you, try to let in as much natural sunlight as you can by keeping the blinds open if you choose not to spend time outdoors. Or try working next to a window.
*Discuss using a light therapy box with your therapist or doctor before purchasing*. The FDA has not cleared these devices and they may cause adverse effects in some or possible eye damage.
3) Consider Taking Supplements
Since we’re missing out on natural vitamin D from sunlight, it may be time to up your vitamin D intake with supplements like cod liver oil. Or you can incorporate more foods rich in Vitamin D like fresh fish (salmon, herring, catfish, etc.), beef liver, eggs, mushrooms, and fortified drinks like milk and orange juice.
5-HTP ,used to increase serotonin levels, and Melatonin , used to help regulate sleep cycles, has also been studied for their effectiveness in treating the disorder and may be worth a try.
Lastly, consider taking a good whole food multivitamin if you don’t already. Most of those contain Vitamin D along with other key vitamins and nutrients needed to fuel your body on a daily basis.
For more information on mental health and nutrition, subscribe to receive my free Anxiety and Depression Nutrition Toolkit, which includes a detailed grocery list, a food/mood log, and a list of 20 supplements known to be effective in the treatment of a variety of mental health issues.
4) Exercise
Exercising is important at any time of the year. But if you are predisposed to depression or anxiety, it’s of utmost importance to get a regular workout routine established going into winter this year.
If you can stand the cold, taking a morning run may be the best option since it allows you to get outside with the sun and fresh air. You’ll warm up pretty quickly as you start moving, so it might not be so bad.
Indoor aerobics or yoga would also be beneficial.
5) Stay connected
Once you get into hibernation mode, it’s easy to let a whole week pass by without connecting with anyone. Don’t wait until feelings of loneliness set in to connect with people.
Connecting in person is more of a challenge this year with everything going on, but you can still make plans to meet safely with at least one other person outside of your household. Watch a movie, have some dinner, and drink some wine for a night. It will do wonders for you.
If you live alone, it’s even more important to connect. Even the strongest willed, mentally sound person will crack under the pressure of extreme isolation.
If you can’t meet in person, participate in virtual meet-ups regularly if you’re not already doing that. Have a virtual game/movie night or paint and sip.
6) Pamper yourself frequently
Nothing feels quite as good as a warm bath in the evening. Add some lavender epsom salt or a fancy bath soak, light a candle, and just relax for a good 20 minutes. Or at least relish in a long shower with your favorite scented bath soap. You can also try doing nightly foot soaks while sitting with a back massager to give yourself a good spa treatment.
Some other ideas for at home pampering include
- Trying a new face mask and moisturizer (even for men)
- Massaging your scalp at night with a soothing scalp massager
- Getting a Himalayan Salt Lamp for your room for meditation
- Trying a micro-needle roller or a jade face roller
There are tons of fun self-pampering things to get into, and they always invoke a sense of peace and relaxation. Everyone always feels a little boost of motivation after they’ve done something to improve themselves.
Try at least one of these things out!
7) Get into the arts
There’s nothing that nurtures your emotional right brain like art and creativity.
While indoors this winter, consider learning how to draw, paint, or play an instrument. Not only do those things get your creative juices flowing, but they require you to focus all of your attention on something productive rather than despair, worry, depression, anxiety, hopelessness, etc.
Doing something with your hands like knitting, cross-stitching, or building something may also be fun. I used to cross-stitch in college, and I loved it.
If you don’t feel like trying to learn something new, listen to your favorite music and dance and sing around your space when nobody is looking.
If after incorporating these suggestions into your routine, you still feel bad, it may be time to consult your doctor or therapist. They may determine that medication might be a good option for you.
If you’re a spiritual person or want to consider giving God a try, there’s nothing wrong with developing a prayer routine. When you have faith that there is a higher power that wants to guide you and have a relationship with you, you may be surprised to discover that your emotional burden feels a lot lighter.
I know mine does.
Stay safe and be well!
Let me know your plans for keeping yourself well this winter in the comments below!
Sincerely,
Alexia
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