During the year, there are certain seasons when the daylight becomes shorter, while the nighttime sets in earlier than usual. It is not always easy to grow accustomed to this unusual passage of time, which may affect your mood negatively. This condition, known as Seasonal Affective Disorder (SAD), describes a type of sadness that is prominent in the winter. Such feelings may subside over time, but they could also persist throughout spring and subsequent seasons.
Now, throw in the COVID-19 pandemic that has forced people to stay indoors in social isolation for prolonged periods. The uncertain circumstances have deepened the feelings of stress and anxiety in many people. Those that are battling with SAD symptoms have been doubly affected. Since the COVID-19 depression could further aggravate the seasonal affective disorder, maintaining your mental health is absolutely essential.
Managing your mental health during a pandemic is quite the challenge. Fortunately, there are counselling services near you that can keep the COVID depression and the seasonal affective disorder at bay. In addition, you can adopt several strategies to put yourself in a better state of mind. Here are six mental health strategies for managing the seasonal affective disorder during COVID-19:
1. Manage a regular exercise routine.
Your mood and your brain chemistry benefit immensely from regular exercise. Although you can’t visit the gym because of COVID-19, there are exercises you can do at home to gain similar results. These include stretches, bodyweight exercises, and resistance training. You may also enjoy the fitness perks from a dance session or an online yoga class. Pick whatever exercise works for you, as long as it helps you to stay active!
If you have seasonal affective disorder, outdoor exercises will be especially beneficial. Exposure to sunlight is therapeutic, even under an overcast sky. For outdoor exercise ideas, try running in the park or taking a stroll around the neighbourhood. These morning exercises will balance your circadian rhythms, keeping the COVID depression at bay.
2. Get more sunlight in the outdoors.
Sunlight may be scarce during the winter season, especially since the weather conditions are unpredictable. However, try your best to enjoy some sunlight in the great outdoors whenever possible. Take a walk outside and let the healing power of the sunrays warm you up. If you cannot go out, stand near a window with access to the outdoor light. Either way, this sunlight is excellent in terms of vitamin D, which can boost your mood.
During the colder seasons, consider undergoing light therapy. This involves working or sitting near a light therapy box, which mimics the natural sunlight by emitting different intensities of light. The best time to enjoy this type of therapy is in the morning. A session between 20 to 40 minutes should do the trick, helping to alleviate some of your winter blues.
3. Stay socially connected during COVID-19.
COVID-19 has undoubtedly changed our communication patterns in the past year. Due to the home quarantines and social distancing guidelines, our friendly interactions have become considerably more limited. While it is important to keep your physical distance in the pandemic, do not be overly reclusive. Most people suffering from COVID depression and seasonal affective disorder tend to isolate themselves, causing more detriment to their mental health.
To stay connected in your social circles, try setting up a long-distance phone call or a group video chat session. Technologies like Zoom or Clubhouse allow you to have lots of fun social engagement within a virtual chat group. For connecting with close friends, you may enjoy the personalized socialization during an intimate one-on-one phone call. In between these phone calls and video chats, engage with your friends on social media and text messages as well.
4. Keep a positive attitude amid the pandemic.
A cycle of negative thoughts is likely to arise in the middle of a pandemic, especially during the melancholy winter season. These thoughts are intrusive and can interfere with your happiness. Keep such thoughts from invading your mind by focusing on all that is good in your life. Instead of dwelling on what is wrong in the world, turn your attention to whatever it is that makes you happy.
Start by reflecting on some of the positive events that happened to you recently. Cherish the special moments no matter how big or small, like a birthday celebration, a work achievement, or a funny inside joke among your friends. Be grateful for the people around you, your current health, and the simple pleasures in life. Your positive attitude can be the best defense against COVID depression and the seasonal affective disorder.
5. Establish a daily routine in advance.
Some people tend to have scattered, wandering thoughts due to a lack of structure in their day. Going to bed and waking up without a clear plan leaves you susceptible to feelings of uncertainty, which can be very stressful. Amid COVID-19, you may feel anxiety not knowing what the future holds. While we have limited influence over what happens in the pandemic, we can take control of our daily routines.
Start by creating an agenda, which outlines your activities for the rest of the day. Think about when you want to schedule your exercise routines, what time you want to cook dinner, and whether your friends are available for a video chat tonight. Planning and structuring your day gives you a sense of purpose. This daily routine will offer comfort, guidance, and reassurance as you navigate through the unpredictable COVID-19 period.
6. Eat healthy foods in a balanced diet.
Many of us have our favourite comfort foods, which may include a wide variety of tasty snacks and juicy beverages. However, be mindful that some foods can adversely affect your mood, like refined carbs, sugary treats, or unhealthy fats. These foods may not mix well with too much caffeine and alcohol either.
While you shouldn’t restrict yourself from eating your favourite foods, pay attention to balancing your diet. The key is to increase your intake of nutrients that uplift your mood, such as omega-3 fatty acids. Also, eat more organic fruits and fresh vegetables. To compensate for the reduced exposure to sunlight, take vitamin D supplements for a boost in your health and mood.