How to Cope With Seasonal Depression During the COVID-19 Pandemic
When the coronavirus pandemic first hit the U.S. in the spring, we still had one thing to look forward to in an otherwise dark start to the year: sunshine. But as COVID-19 cases continue to hit all-time highs in the U.S. with no signs of slowing down, the country is approaching a long and difficult winter.
According to data from the Centers for Disease Control and Prevention (CDC), symptoms of anxiety and depression have increased “considerably” among American adults this year.
With that, mental health experts fear a rise in seasonal affective disorder (SAD), a form of depression that hits people when the days get shorter and darker in the fall and winter due to daylight savings time, according to the National Institute of Mental Health (NIMH).
“SAD affects up to 15% of those who have pre-existing depression,” says Samar McCutcheon, M.D., a psychiatrist at The Ohio State University Wexner Medical Center. With the added stressors of COVID-19, the U.S. election, the holidays, and economic hardships, “it is possible that the incidence of SAD may increase, or the severity could be worse for those who typically experience it.”
SAD can cause a range of symptoms, including signs of major depression like feelings of sadness or hopelessness most of the day, low energy, and difficulty concentrating or sleeping. But it can also include symptoms like oversleeping, overeating, weight gain, and isolating from friends or family. As the days get longer and sunnier in the spring, your mood generally starts to lift again, but coping with the symptoms for months can be debilitating for certain people.
The pandemic is also complicating treatment options. Typically, experts recommend being more social, getting outdoors, exercising, and therapy for seasonal depression, “all of which will be challenged by the precautions we must take for COVID-19,” says Gail Saltz, M.D., an associate professor of psychiatry at the NY Presbyterian Hospital Weill-Cornell School of medicine and host of the Personology podcast from iHeartRadio.
There is hope, though. If you suffer from SAD, experts say there are a few (pandemic-safe) options you can try to lift your mood and take control of your symptoms.
Look into light therapy.
Light therapy has been considered the mainstay of SAD treatment since the 1980s, per the NIMH. The goal is to expose yourself to bright light every day to make up for the lack of natural sunshine in the winter.
For the treatment, you’d simply sit in front of a bright light box, known as a “happy light,” light therapy lams, or SAD light, which is about 20 times brighter than an ordinary light. It’s generally recommended to aim for 30 to 45 minutes a day, typically first thing in the morning from fall to spring. (Think of this as a great time to read, meditate, or do other stress-relieving activities.)
“This has been shown to be a good treatment for true SAD, with little to no side effects,” Dr. Saltz says. She emphases “true” because it’s important to see a mental health professional, like a psychiatrist, to ensure your symptoms are due to SAD instead of another underlying condition. That way, you’ll have guidance on the best treatment.
Get your vitamin D levels checked.
Depression has been linked to low vitamin D levels. You can get the essential nutrient through a limited amount of foods, like fatty fish and mushrooms, but it’s primarily produced in the body when ultraviolet rays from sunlight hit the skin.
Research is mixed on whether taking a vitamin D supplement can truly help with SAD, but it’s worth noting that most people don’t get enough of it—even those without depression. One often-cited study in the journal Nutrition Research suggests nearly 42% of Americans are vitamin D deficient.
That’s why Dr. Saltz says it generally doesn’t hurt to take a vitamin D supplement, particularly in the winter. While “this is not a treatment for depression, per se,” it can help ensure your levels are more normal, she says.
Because there’s no universal recommendation for optimal intake, talk to your doctor before popping a pill. “Before starting vitamin D supplements, it is recommended to have vitamin D levels evaluated by your primary care physician to help determine the best dose,” says Hanne M. Hoffmann, Ph.D., a neurobiologist and assistant professor at Michigan State University.
Consider seeing a therapist.
Cognitive behavioral therapy (CBT) is a form of talk therapy that helps you learn coping mechanisms in difficult situations. There’s also a form called CBT-SAD, which was specifically created for people with SAD. Per the NIMH, it’s usually conducted in two weekly group sessions for six weeks and focuses on replacing negative thoughts related to the winter season with more positive thoughts. CBT-SAD also uses a process called behavioral activation, which helps individuals ID and plan mood-boosting indoor or outdoor winter activities.
While talk therapy can be helpful on its own as a treatment for SAD, it’s often more effective when combined with other treatments, like antidepressants and light therapy, says Nora Barrett, LCSW, vice chairperson and associate professor in the Department of Psychiatric Rehabilitation and Counseling Professions at Rutgers University. (Here’s how to find affordable therapy options.)
Make an effort to get outside every day.
Of course, this is a natural form of light therapy. Being outdoors (even when it’s cold!) offers a double whammy: You can enjoy time in nature—which research suggests can be helpful for depression—and you’ll be exposed to much-needed sunlight, Dr. Saltz says.
Even if you’re working from home and need to take a break, getting outside for a 20-minute walk can work wonders, Barrett says. In addition to light, getting more exercise—whether you’re strolling through the park or cycling indoors to your favorite music—can help lift your mood.
Limit the amount of news you consume.
If you have SAD, you’re already struggling with the change in the season. But adding stressful news on top of that can make things worse. “News, especially these days, is very triggering for many people’s anxiety and stress level, which in turn is not helpful to mood,” Dr. Saltz says. “A constant flow of negative information does not give your mind a break for rest, respite, and positivity.”
That doesn’t mean you have to completely check out, though. Instead, Dr. Saltz recommends limiting your exposure to news. For instance, have dedicated times where you check in with the news two to three times a day, but get rid of your phone alerts, she says.
Connect with friends and family in a safe way.
Dr. Saltz says connecting with loved ones is “super super important” for people struggling with seasonal depression. “Having social support helps with mood; On the other hand, loneliness exacerbates anxiety and depression,” Dr. Saltz says.
However, the CDC emphasizes that traveling and indoor holiday gatherings, such as large family dinners, are a high-risk activity for COVID-19 transmission. “Even if you can’t be with important people in your life, talking virtually is the next best thing,” Dr. Saltz says.
Talk to your doctor about medication, if needed.
If a combination of the remedies above don’t seem to be helping, “medication may be needed, particularly if the depression is moderate to severe,” Dr. Saltz says.
Selective serotonin reuptake inhibitors (SSRIs) are a form of antidepressants typically used to treat SAD, per the NIMH. The Food and Drug Administration has also approved another drug, bupropion, which can prevent seasonal major depressive episodes from coming back when it’s taken daily from the fall until the following early spring.
“If you suspect you have SAD or are at risk of developing SAD, see your physician who can prescribe antidepressants specifically for you,” Hoffmann says. “Antidepressants are in most cases effective at treating SAD.”
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