While many parts of the world are ending pandemic restrictions, it cannot be denied that COVID-19 really took a toll on society’s collective mental health. More than 42% of adults surveyed reported experiencing symptoms of depression in December 2020, up from 11% the year before. Isolation from others played a big part in increasing rates of depressive episodes worldwide. This is in addition to the fear and worry caused by the pandemic and its effects on society, as well as a person’s family and friends. 

The external environment has a huge impact on our mental health. We rely on fresh air, sunshine, and spending time outside with our loved ones to keep our mental health in a good place. Unfortunately, COVID-19 deprived many of us of these things for a very long time, leaving many of us feeling blue. There are several other mood disorders, like seasonal affective disorder (SAD) which usually affects people during the autumn and winter months. Around 5% of adults experience SAD, with 20% experiencing a milder version of it. Symptoms of SAD include fatigue, insomnia, loss of appetite, and difficulty concentrating. 

Luckily, there has been a wealth of research into the causes and treatments for these conditions. Let’s take a look at some of the ways you can protect your mental health in situations where you have limited control over the factors that are affecting it. 

Light therapy. Light therapy has proven very effective in treating SAD. In light therapy, a person uses a device like a SAD lamp, which mimics natural light. SAD is often thought to be caused by the lack of light during the winter months, which causes a person’s natural body clock to shift, affecting their mood and sleep. The bright light emitted by light therapy devices is thought to affect the parts of your brain that deal with sleep. They are also thought to increase the production of serotonin and decrease the production of melatonin, which makes you sleepy, by mimicking sunlight. If you are having trouble sleeping or are sleeping at odd hours, light therapy can help to reset your circadian rhythm and make sure you wake up feeling refreshed after a good night’s sleep. While most light therapy devices are simple and easy to use, check in with your doctor if you’re unsure about how best to use them to control your symptoms. 

Exercise. There’s a good reason exercise is commonly cited as a cure for depressive symptoms. It can help relieve some of the most common symptoms of SAD, such as fatigue, drowsiness, and anxiety. While exercising outdoors would be best, it’s okay if this isn’t an option for you for whatever reason. Exercising at home through yoga or home aerobics will also be useful. Try to establish and stick to a regular routine.

Vitamin D. Vitamin D is produced when the skin comes into contact with sunlight. Vitamin D helps the body use calcium and is essential to good bone health. It also promotes brain and heart health. In summertime, we get enough Vitamin D through the course of our daily routine. However, in the winter we go out less and there are few hours of sunlight, so we might end up with a Vitamin D deficiency. This can cause fatigue, pain, and low moods, which could contribute to SAD. To combat this, try to spend more time outside or invest in Vitamin D supplements, which you can get over the counter at any pharmacy or drugstore. However, be careful to stick to the recommended dosage and check in with your doctor if you have any doubts or questions. 

Cognitive Behavioral Therapy (CBT). CBT is a form of therapy that helps you to start using healthy thinking habits and patterns. It can also help you to shed negative and unhealthy patterns of thinking that cause you to fall into depressive episodes. Studies have shown that CBT is one of the most effective treatments, not just for SAD but for all types of depression and mood disorders. 

Medication. If you are experiencing serious or prolonged symptoms of SAD, check in with a doctor about medication that they can prescribe. The most common kind of antidepressant used to treat SAD is a selective serotonin reuptake inhibitor, which will improve your mood. Bupropion is another type of medication that has been approved to treat SAD. However, such medications should only be taken when prescribed by a psychotherapist, and often have side effects that the patient should be aware of. 

SAD symptoms often go away when the seasons change, so there is always light at the end of the tunnel, literally and figuratively. Don’t brush off your symptoms and try to tough it out on your own, it’s okay to ask for help when you need it. There’s a whole range of treatments and solutions for SAD, all you have to do is ask.