It seems to be stating the obvious to say that for many, this year has proven a mental struggle. The national lockdown in March brought with it a host of uncertainty and took away any means of seemable coping. No longer were we able to socialise, enjoy usual hobbies, or even leave the house more than once a day as a means of distraction or raising endorphins.
The continued uncertainty has denied those with poor mental health any chance of respite, meaning that as we now head into winter and another lockdown, sufferers have not had a chance to fully recover from the trauma that the first lockdown caused. Any notion of excitement at the initial chance to pause, perhaps related to the opportunity to relax or discover a new interest, has now worn off. In its wake, it has left a very fed-up population. Undeniably, a wave of new restrictions does not foster the positivity needed for those in a mental health crisis.
For those suffering with Seasonal Affective Disorder, winter is already a difficult time of year. More commonly known as SAD, this type of depression incurs symptoms such as low mood, lethargy, and feelings of despair and irritability. Though its exact causes are not fully understood, according to the NHS, their main theory is that reduced exposure to sunlight negatively impacts the working of the hypothalamus part of the brain. This can affect the body’s circadian rhythm which regulates sleeping patterns, as well as reducing serotonin production, resulting in problems with mood, appetite and sleep.
This seasonal depression then begs the question as to whether these ‘winter blues’ will be aggravated by one far bleaker than usual. The notorious winter pressures faced by the NHS are not limited to physical illnesses, with mental health charities such as RESTORE in Oxford facing a 20% increase in the number of calls from October to November last year as the nights became darker and more drawn out.
GP Dr Khaled Sadek asserts how it is difficult to predict how people will manage in this time, highlighting that stresses caused by the pandemic are multifaceted. Issues ranging from the grief of losing a loved one, to cancelled plans, to financial strain are challenging enough to manage themselves let alone with the current social climate. When difficulties with energy regulation are factored in, it is no surprise that Dr Sadek thinks that it is likely that mood disorders will be aggravated by the pandemic, especially considering the social isolation and lack of support that this entails. Coping with additional uncertainties can seem an insurmountable task when you do not have a mentally stable foundation on which to do so, or the support necessary from loved ones.
Though it is contentious, evidence suggests that the condition is not solely mental, either. As such, sufferers are often recommended to seek refuge in sunnier climates where possible so as to increase their Vitamin D levels. However, the practicalities of travelling at present mean that for most, this is not an option. Whilst solar lamps are a potential solution, they are incomparable to the mental relief of a change of scenery and the physical effects of an increase in Vitamin D.
It is worth bearing in mind that even though Covid restrictions are likely to aggravate symptoms of SAD, there are ways of making the winter months more manageable. If you feel that professional support would help, talking to your GP is a good place to start, with therapy and medication open options.
There are also measures which can be taken at an individual level to ease symptoms. As previously mentioned, exposure to sunlight can lift one’s mood. Spending as much time in natural light as possible is key to maintaining Vitamin D levels: going for walks, spending time in the garden, or even sitting by a window can all be beneficial. If it is not possible to physically be outside, sun lamps are a great alternative.
Mental health charity Mind also highlights the importance of planning ahead, suggesting making meals in advance and freezing them to make life easier when low energy hits. Additionally, planning in time to talk to others (even online) or participating in online classes can help ease feelings of isolation.
SAD sufferer Arielle recounts her own personal experiences with SAD and how she copes in the winter months. Arielle has successfully found ways to manage her own SAD, citing the importance of exposing yourself to the sun and “choosing light and day over sleep” by waking up earlier. As well as maintaining essential forms of self-care, such as maintaining a balanced diet, incorporating joyful movement into everyday life, and getting a good nights’ sleep, she is a firm advocate of finding “you time” and ways to “do more things that you enjoy”. These smaller acts of self-soothing become even more crucial when activities outside of the home are so limited and are often recommended by psychologists to calm anxiety without the support of others.
Perhaps it is of greater benefit to look at this uncertainty optimistically: there is always possibility for positive change. Whatever this winter brings, one phrase shall always ring true: ‘this, too, shall pass’.
If you are worried about your mental health this winter, the following webchats and hotlines are available:
https://www.mind.org.uk/information-support/helplines/
https://www.samaritans.org/how-we-can-help/contact-samaritan/
By Eleanor Shearwood
Image by Joshua Rawson-Harris via Unsplash. This image has in no way been altered. Image license can be found here.