{"id":18907,"date":"2021-11-03T00:00:35","date_gmt":"2021-11-03T05:00:35","guid":{"rendered":"http:\/\/thepapergown.zocdoc.com\/?p=18907"},"modified":"2023-03-06T11:50:56","modified_gmt":"2023-03-06T16:50:56","slug":"will-covid-make-sad-worse","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/healthcare-trends\/will-covid-make-sad-worse\/","title":{"rendered":"Coping With Seasonal Depression Right Now"},"content":{"rendered":"

This year, with looming uncertainty over COVID-19 breakthrough infections, the post-Holiday season crash might feel extra disheartening \u2014 especially for people already experiencing Seasonal Affective Disorder (SAD).\u00a0<\/span><\/p>\n

\u201cPeople are already experiencing heightened symptoms of anxiety and depression due to months of adjusting to the realities of COVID-19,” says therapist Nancy MacGregor, clinical director of Harmony Bay Wellness<\/a>. “<\/span>Many people have a sense of lack of control with what is happening and a general sense of unease, so it\u00a0would be reasonable to expect an increase in the occurrence of SAD this year.\u201d<\/p>\n

That said, there are ways to prepare yourself to support your mental health going into winter, whether or not you\u2019ve been diagnosed with depression.\u00a0<\/span><\/p>\n

Darker days, darker moods<\/h3>\n

We know how to identify SAD. We also know the condition is disproportionately common among certain groups of people. Women, for instance, are four times more likely<\/a> than men to receive a SAD diagnosis. But we’re still figuring out what causes SAD.<\/span>\u00a0There may be a genetic component<\/a>, as well as personality<\/a> factors<\/a> at play, says Dr. Raymond W. Lam, professor of psychiatry at the University of British Columbia.<\/p>\n

What is clear is that seasonality is a dimension. \u201cPeople with SAD only have depressive episodes, with symptoms of decreased energy, oversleeping and overeating, during the winter,\u201d Lam explains.\u00a0 \u201cWe know there is a biological clock in the brain that controls the daily and seasonal rhythms of our entire bodies. We depend on bright outdoor light, or the day length, to synchronize that clock with the changing seasons. When the winter days get shorter, for people with SAD, they are not able to adapt compared to others.\u201d<\/span><\/p>\n

“Human beings are intrinsically seasonal animals.”<\/span><\/p><\/blockquote>\n

In turn, geographic location (latitude, specifically) appears to play a role in the chances of developing SAD. In a given year, about <\/span>5 percent of all Americans<\/span><\/a> experience symptoms of SAD<\/span> for almost five months of the year. But that figure varies significantly by state. Among Floridians, SAD prevalence is only about <\/span>1 percent<\/span><\/a>, compared to 9 percent of Alaskans.<\/span><\/p>\n

Additionally, some people experience \u201csubsyndromal\u201d SAD. \u201cIf you ask people if they have changes in their sleep, energy, weight, mood and outlook during the winter, many people will say yes,\u201d says Dr. Paul Desan, assistant professor of psychiatry at Yale University. \u201cMaybe as many as 15 to 20 percent of people living in mid-Atlantic latitudes will report changes that bother them and that they’d like help with. Many individuals have significant seasonal symptoms and would benefit from light treatment, even if they do not have the whole syndrome of SAD.\u201d<\/span><\/p>\n

When will it end?<\/h3>\n

Many people continue to work remotely, nearly two years after the pandemic began. As we enter the winter months, this withdrawal to the indoors can impact how much sunlight people are getting on a daily basis. \u201cThe urge to seek out daylight is totally natural, and hard for us to resist. \u201cHuman beings are intrinsically seasonal animals,\u201d says Desan. \u201cWe like an adequate level of illumination, and an awful lot of people are working in dark little areas of their home.\u201d It\u2019s a perfect storm for anyone vulnerable to SAD symptoms.<\/span><\/p>\n

But decreased sunlight isn\u2019t the only concern. Stress, over the lingering public health emergency, can also precipitate depression. In turn, depression<\/a> can make people less likely to try to engage in things that are helpful for their psychological health, like exercise and spending time with friends. <\/span><\/p>\n

It all adds up, according to experts. \u201cI’m worried that people aren’t going to have exposure to light, and they’re not being physically active, and when you’re physically active, you get more light. Everything coming up this winter is a threat to our well-being,\u201d Desan says.<\/span><\/p>\n

That\u2019s all the more reason to be proactive about protecting your mental health, experts say. If you\u2019re vulnerable to seasonal mood changes, consider taking action before it\u2019s time to break out the down puffer. Winter is coming, but it\u2019s not here yet.<\/span><\/p>\n

\u201cEven when it seems dull and gray in the winter, the light outside is much brighter than indoor light.”<\/span><\/p><\/blockquote>\n

First of all, if you have SAD, it’s good to invest in a light box and use it for 30 to 60 minutes first thing in the morning, before 8 am. Early-morning exposure to bright light can help reset your body clock, which can make a dramatic difference in how people feel, Desan says. Not all light boxes are created equal, though. When Desan and two coauthors <\/span>tested 24 light boxes on the market<\/span><\/a>, only seven were research-grade. For instance, some that claim to be \u201c10,000\u2010lux\u201d devices only produce that intensity when the user sits very close.<\/span><\/p>\n

\u201cIf you sit in front of a light box for half an hour, six months out of the year, a bigger device where you can move around is more practical,\u201d Desan says. (Check out <\/span>this list of the devices<\/span><\/a> he recommends that are supported by research.)<\/span><\/p>\n

Whether you have SAD or not, it\u2019s still smart to make an effort to get adequate light every day. Sitting inside near a window won\u2019t do the trick. \u201cIf you are three feet from a window, you’re not getting any benefit,\u201d Lam says. \u201cWhat you’re getting is purely indoor light.\u201d He recommends getting outside, the earlier the better. \u201cEven when it seems dull and gray in the winter, the light outside is much brighter than indoor light,\u201d he explains. \u201cOutdoor light at noon with clouds is 10 times brighter than indoor light.\u201d<\/span><\/p>\n

On top of the exposure to the sun, getting outside means you\u2019re moving, which has added benefits. \u201cExercise increases new brain cell growth and can alter some neurotransmitters,\u201d Lam says. \u201cWe always recommend exercise for people who are depressed as a way to help regulate mood. It’s no different in people with SAD.\u201d<\/span><\/p>\n

Try to stick to a regular waking, sleeping and eating schedule to help synchronize your biological clock. Also, even if you don’t feel like it, try to do simple activities you enjoy, like going for a walk outside or calling a friend. \u201cMost people with depression stop doing things they enjoy because they don’t have the interest and motivation to engage,\u201d Lam says. \u201cThat can create a vicious circle: You stop, so you’re not getting the enjoyment, and then you’re less motivated to do those things again.\u201d<\/span><\/p>\n

Lastly, cognitive behavioral therapy (CBT) <\/span>can help with SAD<\/span><\/a>. \u201cPeople with SAD tend to catastrophize. They think that winter makes them feel bad, then they stop doing things they like and that makes them feel worse,\u201d Lam explains. CBT teaches you how to identify and change negative thoughts and behaviors. CBT also lends itself to telehealth, which makes it accessible even if your mental healthcare provider is staying socially distant.<\/span><\/p>\n

While the outlook for SAD this year might seem bleak, taking steps as early as possible can help everyone prepare to cope. \u201cSAD is seasonal. With the right action and support plan, it will be spring again before you know it,\u201d MacGregor says.<\/span><\/p>\n

\n

Ready to book a therapy appointment? Visit Zocdoc.<\/a><\/h1>\n","protected":false},"excerpt":{"rendered":"

Even if the winter blues are amplified this year, there are ways to get ahead of the problem. <\/p>\n","protected":false},"author":40,"featured_media":18908,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[229],"tags":[26,41],"class_list":["post-18907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthcare-trends","tag-environmental-health","tag-mental-health","reviewer-dr-nassim-assefi"],"yoast_head":"\nCoping With Seasonal Depression Right Now - Healthcare Trends<\/title>\n<meta name=\"description\" content=\"Even if the winter blues are amplified this year, there are ways to get ahead of the problem.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/healthcare-trends\/will-covid-make-sad-worse\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Coping With Seasonal Depression Right Now - 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