Depression has tripled during the pandemic.
How are you feeling today? How often do you pause and check in with yourself to examine how you are really doing on a mental level? So often, we go along with the daily grind, we get asked how we are and we answer fine like robots but, are we? It is no wonder depression is rising at an alarming rate during the Pandemic with new social norms, parents having to suddenly become teachers, facing isolation again with another wave of potential lock downs, experiencing death of loved ones, and people who have had to either work from home or tragically have lost their jobs. On top of those major stressors, we are now going into the dark and blustery months of winter, where we typically see an increased 2-3% rate in seasonal affective disorder (SAD), which is a common type of depression. Most of us are definitely struggling this year, but some more seriously than others.
In my coaching experience I have been asked how to recognize the effects of stress and this is a great infographic.
Awareness of how you are doing and being honest with yourself is a really important step in staying healthy.
The duration and severity of seasonal affective disorder can vary significantly from individual to individual. We are in a time where it is critical we take care of ourselves both physically and mentally. Long term, or chronic stress not only causes depression, but also contributes to life altering illness such as heart disease, obesity, and neurodegenerative disorders. According to Mental Health America, mhanational.org, “ The number of people screening with moderate to severe symptoms of depression and anxiety has continued to increase throughout 2020 and remains higher than rates prior to Covid-19. In September 2020, the rate of moderate to severe anxiety peaked, with over 8 in 10 people who took an anxiety screening scoring with moderate to severe symptoms.” It is important to know when it is more than mild or seasonal depression and to know when to seek help.
There is no doubt about it stress is bad for our health. The good news is there are things we can do to ease the symptoms. Take charge and stay on top of your wellness plan.
10 Ways to Ease Anxiety and Mild Seasonal Affective Disorder
Expose yourself to light (sit by the window, go outside, or consult your doctor about luxlight box therapy)
Maintain a healthy diet (soups, stews, foods high in vitamin C, roasted vegetables)
Stay Active (avoid the urge to sleep or stay inside. Try snowshoeing, sledding, yoga, or indoor activities like board games)
Journal
Laugh (consider watching a comedian)
Meditate
Try a new hobby
Listen to Weightless, by Marconi Union ( according to Mindlab International induces a 65% reduction in anxiety and 35% reduction in usual physiological resting rates)
Practice self care ( this might be a bubble bath, a manicure, a massage, a nice dinner out)
Know when to seek help National Suicide Prevention Hotline 1-800-273-8255 YOU ARE NOT ALONE
I admit I prefer warmer weather, however, when my son was very young he would stand at the storm door and scream “out-side”. In fact those were two of his first words after the basics lol. He left me no choice but to take a trip to Dick’s Sporting Goods store and ask for the warmest coat and a pair of waterproof ski pants. I did not care what they looked like I just knew I was going to spend A LOT of time outside with my toddler. It turned out to be a ton of fun and I got in touch with my inner child. We made snow angels, had snowball fights, went for walks, and we both slept better than ever! Having the right outdoor wear makes all the difference in comfort and warmth. I did not spend a lot of money and it was well worth it.
Remembering that everything is temporary helps keep our emotions in check. Never give up hope of better days.
We will all be overjoyed to reign in the New Year and kiss 2020 goodbye, but the truth is we have a lot of uncertainties left to deal with. The more proactive we can be with our health and wellness, the more equipped we are to handle and also enjoy the finer things life has to offer. So first, check in with yourself from time to time and practice good self care. Next, check in with friends and family. Make sure, even in these times of social isolation, that we stay connected via FaceTime, emails, texts, phone calls, and outdoor socially responsible visits. Practice random acts of kindness. Possibly even consider adopting a pet to bring you loving kindness, comfort and joy. Know that you are never alone. The good news is things are going to get better with patience and perseverence. We must remember to practice gratitude each day even for the smallest things. All great spiritual warriors realize that it is through the darkest times that we experience the most growth. Today, I am grateful for YOU. Thank you for stopping by to read this blog and just for being who you are in this world. You are special and you are loved.
With great hope and gratitude,
Libby