Experts On Call: How Do I Manage The Compounding Effects Of SAD & COVID-19?

While seasonal depression and seasonal affective disorder (SAD) have affected many in the past, mental health experts suspect the effects will be greater this season. In other words, you're not alone in those suffocated feelings, but there are ways to help.

These mood shifts are biochemically related to the circadian rhythm, light, and temperature, so manipulating these resources can help manage the symptoms. 

By turning on a 10,000-lux light box (which is about 20 times brighter than a standard indoor light bulb), the body is able to stay more alert. Just turn it off and use blue-light glasses when it's actually time to start winding down. Combining a light box with red light therapy may be extra beneficial. 

A few key nutrients for winter months: 

Diet, outdoor exposure, and health history can all cause variations in people's nutrient needs. Talking to your doctor about a more personalized supplementation plan can be helpful. 

A lot of people are struggling with feeling out of control right now. And with everything happening in the world, that makes sense. But recognizing that SAD is something that can be treated and controlled can give you more power to manage it. 

This year is particularly difficult because we're all feeling isolated. Finding someone to trust and confide in can go a long way, whether it's a mental health provider, medical doctor, family member, friend, partner, or co-worker.

Additionally, taking time to get outside around noon every day, before it gets too cold (or even when it is), can help increase vitamin D levels and exposure to natural sunlight. 

Jumping for 30 seconds on and 30 seconds off for five minutes will actually shift hormone levels, along with the added benefits of an endorphin rush. These other HIIT or stress-releasing exercises may help manage your mood. 

Seasonal affective disorder tends to affect a lot of people, but given the stress of this past year, the effects may be heightened—particularly for people with a history of depression and anxiety. Be mindful of your energy levels and your mood as the days get darker, and try to implement the tips above to keep the SAD at bay. Working with a therapist if the feelings persist or worsen may also be critical.