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Here’s how to get through seasonal affective disorder during a pandemic

Chicago Tribune - 11/27/2020

With our days growing shorter and the temperatures dropping, the time for seasonal affective disorder is here.

Sometimes referred to as the winter blues, seasonal affective disorder is a form of depression that occurs during the winter months.

Dr. Krystal Lewis, a clinical psychologist and researcher at the National Institute of Mental Health, said SAD is a short period of time when people feel that their mood has declined and they start to feel down.

“In some cases, the mood changes are more serious,” she said. “And if it’s more of a depression, it tends to affect how people feel, how they think and how they’re really able to function daily. And this is where it’s more of a depression and less of a mood change; it’s significant enough where now it’s affecting how people operate daily.”

Patrick Hendry, vice president of peer advocacy, supports and services at Mental Health America, said melatonin and serotonin play <del>a</del> role in SAD.

“It seems that the melatonin and serotonin in your body are affected by how much light you experience,” he said. “It even seems to be the quality of light.”

Due to the coronavirus pandemic, many Americans have reported an increase in anxiety and depression.

With added levels of stress, Hendry said, more people may experience SAD this year.

“I think we will see a lot more of it this year,” he said. “If not more numerically, I think it will be worse because stress levels are so high. ... When your stress levels are extremely high, you’re going to feel these things much more severely.

Lewis said quarantine and social distancing protocols will be additional challenges this winter.

“I think those will be more unique challenges for people with seasonal affective disorder, in terms of how you regulate your mood and how you still engage in activities that will be helpful when now we have to follow these health and safety mandates,” she said.

As for treating SAD, Hendry recommends organizing breaks, with activities you enjoy, throughout the day, and he emphasizes the importance of movement.

“Plan out your day, but make sure that you take breaks during the day that are directed at something that would make you feel good,” he said. “Probably the best short-term treatment for depression of any kind is exercise. It completely changes the chemistry of your brain at the time and can prevent you from going into a darker depression, help bring you out of one or at least lessen it to a large degree.”

Lewis suggests making contact daily with someone. This can range from calling a friend, Facetiming a relative or knocking on your neighbor’s door for a distanced chat. People who don’t have someone nearby to communicate with can spend a few extra minutes talking to an employee or the cashier at the grocery store.

“If you’re someone who experiences SAD each year, make sure that you have kind of a network of family, friends, colleagues at work, anyone who you can turn to,” Lewis said. “If you don’t have someone, there are plenty of support groups that you can enjoy, especially now virtually. You can start joining book clubs or anything where you can be around some like-minded people or just people who might share your interest or share your diagnosis and provide support during this time.”

If you are experiencing symptoms of a mental health condition, check out this free online screening from Mental Health America.

hgreenspan@chicagotribune.com

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