If you feel that your winter slump is actually turning into seasonal depression, heres how you can find out. Susana Victoria Perez (@susana_vp) has more.
As Americans brace for a winter marked by COVID-19, social distancing and the usual cold weather that spreads across much of the country, health experts are cautioning that seasonal depression could be amplified as 2020 winds to a close.
The year has already been marred by mental health hurdles, but as temperatures start dropping and sunlight begins to wane, people might have even less incentive to get out of the house safely. That presents a challenge for the roughly 5 percent of Americanswho deal with seasonal depression.
Properly known as seasonal affective disorder, the type of depression is characterized by the changing of seasons and is linked to a biochemical imbalance in the brain brought on by less sunlight,most commonly beginning in fall and lasting through the winter.
Itis more common among women, young adults and those who live further from the equator, according to the Cleveland Clinic.
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Seasonal affective disordershares many of the same symptoms of depression, per the American Psychiatric Association:
In a winter that is expectedto bring increased isolation and stress, those symptoms could certainly be worsened by the pandemic.
Theres less activity, theres less socialization, there are less mastery activities, there are less pleasurable activities, so in general there is an increase in depression, not to mention job losses and losses of people, said Dr. Lata McGinn, professor of psychology at Yeshiva University and co-founder of Cognitive and Behavioral Consultants. A combination of all those things, I think, would put us more at risk this winter.
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Of course, emotional challenges are nothing new to 2020. The pandemic has already yielded an increase in mental health issues,and the ongoingpresidential election cycle offers little reprieve.
But some of the safer ways for Americans to escape the houselike having a socially distanced gathering in a park or going on a hike could soon fall victim to chilly weather and dark skies.
"The concern is that feeling of isolation potentially heightening during the winter months," said Dr. Adam Borland, a clinical psychologist with the Cleveland Clinic.
Thatlack of physical mobility, compounded by the stress and unpredictability of the pandemic, is expectedto be another hurdle in the final months of 2020.
We know that anxiety increases with uncertainty, so you already are anxious, McGinn said. Combine that with the upcoming reduction in activities one experiences in the winter. Combined with that theres now the threat of the pandemic, which not only increases anxiety, but also might create less of a desire to do things It could be a further reduction in activities.
Some social behaviors and mastery activities activities that involve the usage and development of skills and talents,like working out at agym have already been changed or stopped altogether.
It's important to find ways to stay social and active throughout the winter, experts say.
It might mean several more months of video chats and phone calls, but maintaining a strong support system with friends, family or a spouse can be a key coping tool as we trudge through the winter, Borland said.
The same goes for staying active and exercising. For those residing in colder climates, Borland said it's best to get into an exercise routine now, before the cold really starts to settle in.
And whether they are physical exercises or not, McGinn suggests making a concerted effort to keep up a healthy "activity diet," which can build upon skills and yield a sense of accomplishment.
"If your (COVID-19) risk ratio makes you uncomfortable and you have a hard time doing that, then make sure you create enough activities that would help you go outside the house, even if it is winter, and go out in the daylight as much as possible," McGinn said.
Another treatment option promoted by psychologists is light therapy, which uses a machine that mimics sunlight in an indoor setting like an office or a bedroom. The therapy is said to ease symptoms of seasonal affective disorder, according to the Mayo Clinic.
Much like other mental health issues, it's important not to self-diagnose seasonal affective disorder, but if you're beginning to feel symptoms, at what point should you reach out for help?
When you begin to recognize that the symptoms that youre dealing with negatively affect your day-to-day functioning," Borland said. "Whether its relationships, whether its work, but you notice OK, this has gone from something being just minor to something potentially more significant."
A diagnosis for seasonal affective disorder is not necessary until symptoms are experienced in two consecutive years, per the National Institute of Health, but help is still available for those who need it.
This year, given everything that weve been dealing with, were a bit more encouraging of people reaching out," he said.
The American Psychiatric Association encourages anyone feeling severe symptoms of depression or suicidal thoughts to contact a doctor immediately or seek help at the closest emergency room. The National Suicide Prevention Lifeline can be reached at800-273-TALK (8255) or via online chat.
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Seasonal depression could be amplified in 2020, experts say. Here's how to handle it. - USA TODAY
