Here Comes the Sun: Pandemic + Seasonal Depression Does Not Have to Equal Misery
By Jillian Amodio
The winter months can feel long and fierce. The initial appreciation for the changes that the season brings is sometimes replaced with feelings of annoyance, fatigue, longing for warmer weather and sunnier skies, and in some cases feelings of depression.
For those who find themselves facing the winter blues, it may be seasonal depression or SAD, seasonal affective disorder. According to the Mayo Clinic, seasonal affective disorder is a diagnosable form of depression related to changes in seasons. Typically symptoms will emerge in the fall and continue through the winter months. Instances of SAD tend to peak towards the end of January and into February. Symptoms tend to resolve during the spring and summer months. Symptoms can include things like feeling sad or down most of the day and nearly every day, loss of interest in activities you typically enjoy, low energy, weight gain, trouble sleeping, oversleeping, feelings of hopelessness or worthlessness, thoughts of suicide or self-harm, and appetite changes.
Data suggests that SAD affects about 5 percent of the American population—mostly women. Mental health experts in Anne Arundel County say that they have seen the effects of seasonal depression and mental health struggles brought on by the pandemic firsthand.
Cindy Radovic, Clinical Director of Mental Health Services at the J. Kent McNew Family Medical Center in Annapolis, says that the winter months tend to be difficult for a large percentage of the population, but when we look at the effects of winter coupled with the continued stress and isolation of the pandemic, it’s not surprising that there seems to be a widespread increase in feelings of sadness and depression.
“Typically, people who struggle with what we call seasonal affective disorder seem to struggle only in the winter months and function well the rest of the year,” says Radovic. “What we are currently seeing is more the lack of return to optimal functioning during the non-winter months as the pandemic persists.”
Jen Corbin, director of Anne Arundel County Crisis Response, echoes this sentiment. “While there has been an increase in calls this winter, the call volume has increased since the start of COVID, and in general has been increasing for the past several years.”
Seasonal affective disorder during a pandemic is potentially compounding the reported instances of depression. Radovic says that it can be difficult to isolate mental health trends due to the complexities caused by COVID for those seeking mental health support. She does note a marked increase in concerns among the adolescent population as well as in middle-aged adults seeking mental health support for the first time in their lives since the start of the pandemic. Isolation from COVID and winter weather that drives us indoors can create a perfect storm for depression to emerge.
Dr. Wayne Pernell, a TEDx speaker, author and life coach, says instances of depression are up by 30 to 50 percent over pre-pandemic years. He says the “why” is easy: “We aren’t enjoying our favorite activities as we used to. We’re not outside as much. We’re not engaged with others as much.”
Help is On the Way
Symptoms of SAD may range from mild to severe, but there are treatment options available, which may include things like light therapy (phototherapy), psychotherapy, and medication. Those suffering from seasonal depression may soon have relief on the way with the arrival of spring, but that doesn’t necessarily make these final weeks any easier to contend with. Fortunately, there are plenty of local resources to turn to.
Acupuncture
Acupuncture and Chinese medicine can be an effective means of addressing the symptoms associated with seasonal depression. Dr. Molly Harbour Hutto of Annapolis Family Acupuncture says that there is a reason why many people struggle during the winter months.
“Chinese medicine at its core is all about looking at how cycles invariably play out in ourselves, in the world around us, and how the two interact with one another. There are certain times of the year when it is expected that our energy will innately be higher; the movement of spring into summer is one of these times, and because our energy is functioning more optimally, we have greater digestive energy and thus have an easier time extracting nutrients from food and being more active,” she says.
Seasons that motivate us to be outside more frequently and socializing tend to make most people feel better and more stable in their lives, Hutto says. “On the contrary, the colder part of the year can be very difficult. Many people find that they do not have the same energy they have during the warmer months.”
Hutto says Chinese medicine looks at which systems in the body are struggling, and which systems are more prone to struggle under climatic changes. “We are then able to direct blood flow to those areas of the body to give a leg up, so to speak.”
Float Therapy
Water-related activities are something we tend to associate with warmer weather, but at Paradise Float Spa in Annapolis, it’s a year-round asset. Owner Denise Pearson cited a clinical trial conducted at the Laureate Institute of Brain Research (LIBR) that showed a single one-hour float session produced a decrease in negative states such as stress, anxiety, and depression, and simultaneously showed an increase in positive states such as serenity, happiness, and overall well-being. An astounding 100 percent of trial participants claimed reduced anxiety after their float experience.
Pearson says float therapy or Reduced Environmental Stimulation Therapy (Floatation-REST) is a way to “reduce sensory input to the nervous system through the act of floating in a pool of water saturated with 1,000 pounds of Epsom salt with no lights and no sound.”
The experience uses sensory deprivation to ease stress and strain on the mind and body. Pearson says floating provides a chance for the mind and body to rest and reset. “Much like turning a computer off and on again to refresh it.”
The benefits of float therapy extend far beyond the tank itself, says Pearson. “With regular floating, our clients can retrain their minds to monitor internally for signs of anxiety or depression, disrupt negative self-talk and return to a state of calm and serenity even outside of the float tank environment.”
Massage Therapy
Depression can cause physical manifestations of symptoms such as muscle soreness, stiffness, and pain. Massage therapy is another enjoyable and often overlooked avenue for symptom management. Cheryl Stewart is a massage therapist and owner of Elements Massage, with locations in both Crofton and Edgewater. She says incorporating regular massages into your health and wellness routine helps to keep our minds calm and our bodies relaxed and limber.
“Massage can help decrease heart rate and blood pressure, decrease stress hormone levels, decrease body stiffness and soreness, and give us an overall sense of calmness and control. Heated salt stones or CBD oil added to bodywork can magnify relaxation. Massage can even result in us feeling more energetic, especially when accompanied by certain aromatherapy treatments.” As someone who personally suffers from periodic bouts of SAD, especially in the seemingly never-ending months of February and March, Stewart herself utilizes massage, as well as yoga, and nutrition to counteract the effects of winter.
The winter months can also wreak havoc on our natural circadian rhythm. Stewart says that if we find ourselves tossing and turning or having trouble sleeping at night, we can regulate our circadian rhythm by getting a massage as well.
Additional Supports
A popular and well-studied therapy to help treat seasonal depression is through the use of light also known as phototherapy. Danielle Swimm, owner and founder of Collide Behavioral Health in Annapolis, says the purpose of light therapy is to supplement, mimic, or replace the lack of natural sunlight during the winter and fall months. Lightboxes or therapy lamps are easy to use and can also be purchased online for at-home use.
“Light therapy is effective because it mimics the sun. It impacts the melatonin system, which is correlated with our serotonin system, which impacts our mood. Even just standing outside for ten minutes getting daily sun exposure in the morning can be incredibly beneficial,” says Swimm.
Curious as to how to know it’s time to seek professional intervention? Swimm says if your symptoms are starting to impact your daily routine, your job, your relationships, it is worth meeting with someone.
“If you are beginning to isolate, or if you feel like you are just in a funk you can’t get out of … you can be really proactive and even just come in for a couple of sessions to acquire the tools and techniques you need to get back to feeling like yourself again.”
Swimm says many people may be too quick to brush off the idea of light therapy because of how simple a fix it seems to be. She says that neuroscience proves that it does make a difference in both mood and serotonin production. She encourages people to give phototherapy a try for seven to 14 days, either with a therapy lamp or daily sessions in the morning sun.
Motivational speaker Pernell says creating novelty in your life can help ease symptoms. He suggests ordering food from a different local restaurant you have yet to try or read a book or watch a movie in a genre outside of your normal go-to. He says to “lighten up” by opening curtains and turning on the lights in your home. He also urges people to get social, get off the screens, and back into enjoying life one small step at a time.
Radovic agrees that getting outside and setting small goals is essential in combating these seasonal struggles. “Even when it is cold, it is critical to go outside for even five to ten minutes a few times each day and mindfully breathe deeply. Movement and stretching can be a slow simple walk to the mailbox and back.”
She urges people who are struggling to reach out to mental health professionals for support when dealing with feelings of persistent sadness, hopelessness, or thoughts of harm towards themselves or others.
Crisis response is available for support or assistance for individuals and their loved ones struggling with a mental health concern or crisis. They offer assistance via a warmline for those struggling with loneliness and in need of advice or coping skills. Crisis response is also available for mobile crisis intervention if someone feels they need an in-person visit to assist with their mental health or the mental health of a loved one. They can also help link people with mental health providers for outpatient services.
Resources:
- Anne Arundel Crisis Response Warmline 410-768-5522
- National Suicide Prevention Lifeline 800-273-8255
- Crisis Text Line 741-741