The ongoing COVID-19 pandemic has certainly taken a toll on many individuals grappling with anxiety and depression. Since the onset of lockdowns in March, my own sleep patterns have suffered, and I’ve been overwhelmed with fears of job loss and health concerns for my loved ones. In Oregon, wildfires and protests added to the chaos. The activities that once brought me joy became increasingly difficult to engage in, leaving me feeling irritable and despondent. Despite holding onto hope for improvement, 2020 seemed to relentlessly spiral downward.
Now that December is upon us, I find my struggles with pandemic-related anxiety and depression intertwining with symptoms of seasonal affective disorder (SAD). It feels like the two are forming an unfortunate alliance, and I can only imagine how this will affect my mental well-being. The outlook is not promising.
I’m not alone in this battle. For those unfamiliar with SAD, the acronym is quite fitting—it stands for Seasonal Affective Disorder. Yale Medicine characterizes SAD as a recurring form of depression that typically begins in late fall or early winter and lifts in the spring or summer. Symptoms include low mood, fatigue, excessive daytime sleepiness, cravings for carbohydrates, overeating, weight gain, and social withdrawal. I suspect many reading this recognize these symptoms, having experienced them due to the pandemic, which amplifies the situation for those with SAD.
Dr. Leah Johnson, a psychiatrist at a local hospital, expressed concerns about how this winter will impact individuals with SAD. With the added anxiety surrounding COVID-19, many will find themselves indoors more, deprived of the bright light that can mitigate symptoms. One effective option some people pursue is light therapy, utilizing a “light box” that Dr. Mark Lee at Harvard Health notes can be just as beneficial as antidepressant medications for treating SAD.
Behavioral health counselor Sarah Park emphasizes that many individuals are feeling a loss of control during these challenging times. She suggests that finding small ways to reclaim a sense of control can be beneficial. It’s essential to identify what we can manage, even if it feels limited. “Starting with small steps,” she advises, “like committing to a short walk outside or trying out new cooking recipes, can make a difference.”
For those battling depression and anxiety, maintaining control over daily habits such as diet, sleep, and exercise can be daunting. Personally, I find myself struggling with motivation and energy, especially with three more months of winter ahead. However, it’s crucial to seek support, whether through therapy or establishing healthier routines before SAD takes a deeper hold.
Dr. Johnson suggests that recognizing mental health challenges is the first step toward addressing them. “This year has been particularly overwhelming. It’s normal to feel a pervasive sense of dread. Instead of turning to unhealthy coping mechanisms like drinking or isolating oneself, consider healthier alternatives: exercise, yoga, spiritual activities, and staying connected with friends and family can be incredibly helpful.”
I’ve been meeting with my therapist online once a month, which has significantly helped me navigate these turbulent times. Incorporating regular walks and mindfulness practices into my routine has also been beneficial. While these measures haven’t eradicated my anxiety and depression, they have made life more manageable during this pandemic and the accompanying seasonal affective disorder. And right now, a manageable life is all I can hope for.
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In summary, the combination of pandemic fatigue and seasonal affective disorder poses a significant challenge for many. It’s essential to seek support, establish healthy habits, and find small ways to regain a sense of control during these difficult times.