Pandemic Depression Symptoms During COVID-19

Throughout the pandemic, there have been numerous reports on varying symptoms:

・Poor sleep
・Poor appetite
・Prolonged low moods
・Difficulties going to work or school
・Lack of motivation in work, studies, or housework
・Diminished focus leading to increased mistakes
・Diminished enjoyment in previously fun activities
・Increased consumption of alcohol or tobacco products

There are many other symptoms, but in general, the more of these symptoms that apply, the higher the risk of developing depression.

Excessive worry and overcautiousness can also cause additional stress. In a study across the elderly population in Japan, one woman reported that she wakes up many times throughout the night to make sure her sense of smell is still functional. She lost her job due to the spread of COVID-19, and when she finally found a new job, she was nervous about whether or not she was infected before her first day of work.

Many of us have become more sensitive to the little things, more easily irritated, and more short-tempered. This pandemic has changed our lives so drastically. The challenges in adapting to these new circumstances could manifest into increased sensitivities to what we were okay with previously. This is why we could be much more susceptible to depression than usual.

3 Ways to Prevent Pandemic Depression

Regular stress relief becomes essential to avoid pitfalls into depression. Below are three useful techniques for relieving stress.

1. Write Down Anxieties

Write down all fears and worries that come to mind on a piece of paper. Then, divide them into two groups of “resolvable” and “unresolvable.”
The COVID-19 pandemic is something that no one could have predicted. Sometimes there are limitations to what we can resolve under these unforeseen circumstances beyond our control. Make the decision to let go of what cannot be fixed and focus on what’s possible. Organizing these thoughts will help calm the mind because it visually clarifies our fears. Once we’re clear on our next steps towards bettering a situation, our follow up action will help combat these depressive states.

An easy stress relief method similar to this is the “negativity trash can” technique. It’s as simple as writing down the negativity we feel and physically throwing it away. It can be practiced simultaneously, so give it a try as well!

2. Journaling to Create Healthy Routine Habits

Keeping a daily journal is known to improve mental health. Journaling helps reconsider the way we live our lives and assists in stabilizing healthier routine habits. This can serve as a deterrent to excessive drinking, mild addictions, and binge eating.

A color-coded format for journaling is encouraged. For example, we can categorize by color:

• Black ink for work-related
• Blue ink for family relationships
• Yellow ink for personal matters
• Red ink for health-related

This way, it’s easier to reflect and reevaluate the activities we go through and develop alternative ways to make improvements.

3. Exercise

The spread of COVID-19 has made it challenging to communicate in person. As a result, many of us have fewer opportunities for physical activity.

Here’s an interesting study result. A large cohort study in the United Kingdom in 2020 found that people who walked slower had about a 66% higher risk of contracting COVID-19 than those who walked faster. It’s still unclear what the causal relationship is between walking speed and the risk of infection. Yet, studies have shown that walking speed is closely related to aerobic capacity. People with high aerobic capacity are reported to have higher respiratory, circulatory, and immune function, which suggests that people with slower walking speed may be more susceptible to infection due to lower levels of these functions,

Physical exercise is known to help with depression and improve our mental state. A lack of exercise can lead to various adverse effects, such as hormone imbalance and sleep disturbances. As we spend more time indoors, we need to find creative solutions to keep ourselves physically active while maintaining social distance regulations.

Surviving Pandemic Depression with an AI Counseling App

Unlike physical discomforts, mental discomforts are much more difficult to recognize. If discomforts persist and you still feel “off,” don’t be afraid to ask for help. The special circumstances and restrictions under COVID-19 can quickly cultivate a state of isolation and depressive moods. Make sure to communicate with family and friends by phone, email, and social media. Don’t be afraid to reach out to a specialist if support is necessary. There are plenty of online counseling services and medications available, so don’t hesitate to consult a doctor.

However, some people may feel uncomfortable talking to friends, family, or a counselor. For such people, we recommend an artificial intelligence (AI) counseling app. In the era we live in now, an AI can easily provide personalized counseling and support our daily journey towards bettering our mental health. Since it’s an AI app, there’s no fear of judgment, and we can seek help anytime, anywhere, whenever the need arises. SELFMIND is a fantastic AI counseling app if you’re facing mental struggles and have no one to talk to.

Let’s make sure we care for our mental health as we survive through this pandemic and navigate through the mental pitfalls.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image: Unsplash
Reference:
Kimura, M., Ojima, T., & Kondou, K. (2020). Implications for Older People’s Lifestyle During the Coronavirus Disease (COVID-19) Pandemic: The Japan Gerontological Evaluation Study (JAGES). Japanese Journal of Health & Research, 41, 3-13.  doi:10.32279/jjhr.20200602

The post Pandemic Depression: COVID-19 and Mental Health appeared first on SELF MIND.

Light Energizes Our Minds

Various studies have shown that sunlight plays a vital role in maintaining physical and mental health. The human body produces vitamin D when exposed to ultraviolet light. Vitamin D assists the formation of our bones and teeth. Its intake prevents osteoporosis and other autoimmune diseases.

Our retina also regulates the body’s internal clock by processing sunlight. In fact, research shows that human life rhythm does not follow a 24 hour cycle. Our environments determine our wake and sleep cycle, and it actually slowly shifts by an hour every day. This shift can be prevented when we process light through our retina. Sunlight allows the brain to perceive day and night, adjusting our circadian rhythm to a 24 hour cycle in accordance. Therefore, the sun creates a significant impact on our body by gradually getting brighter in the early morning, and darker in the evening,

Winter Depression and Sunlight

Sunlight feels intense during the summer, but can feel weak during the winter. This soft winter light is a bit troublesome in terms of regulating our internal clock. Seasonal Affective Disorder (SAD) is a type of depression that manifests in the fall and winter. It’s difficult to notice its onset, but those who suffer from it tend to feel inexplicably sad, finding themselves a lot more sleepy. Other symptoms may include overeating and unintended weight gain as a result. Many species eat a lot of food in the fall to hibernate in the winter. We would think that this behavior only applies to wild animals, but in fact, humans can also show similar symptoms. Of course, a big part of it is the low temperature, but weak winter sunlight contributes significantly to these symptoms.

A nationwide study in the United States found that the number of people with Seasonal Affective Disorder increases with higher latitudes. With significant differences in sunlight hours depending on the seasons and regions, we can see that sunlight impacts our emotional health and life style.

Light Brightens Our Soul

An effective method for treating Seasonal Affective Disorder is light therapy. Patients are exposed to light that is much more intense than the usual fluorescent lighting at home. A special room is used, exposing the patient to this high-intensity light for 1~2 hours a day, every day for a week. It’s important for the light to reach the retina, so the patient needs to look at the light for 20~30 seconds every minute. This makes it sound like it’s a special therapy that’s inaccessible for most people. Fortunately, that’s not true. Tabletop lightings are now available so that we can replicate this high-intensity light therapy at home.

Light; More Than Just Seasonal

Light therapy is not only for seasonal depression. It’s been scientifically proven to work for generalized depression as well. Patients with depression who did not respond well to medication, had symptoms of sleep deprivation, and a loss of appetite, all reported better results through light therapy. Some patient started to feel lighter after a week of receiving high-intensity light therapy. After two weeks, patients were able to go out for walks. After four weeks, their symptoms of depression were almost completely gone. Many of us generally feel better after sunbathing, but most of us don’t recognize the phenomenonal medical significance and benefits we gain from sunlight alone.

How to Incorporate Sunlight Every Day

1. Open your curtains.

Rain or shine, open your curtains every morning after waking up. It’s imperative that you bathe in the morning sunlight, especially if you use blackout curtains. Even if you feel half-asleep, incorporate this act into your daily routine. If possible, leave the curtains open until the sun gradually goes down. This will help your body maintain a proper circadian rhythm. Also, if the sky is sunny, consider opening the windows to ventilate the room. Allowing fresh air into your house can improve concentration and reduce the risks of viral infections.

２. Go on a walk.

Daily walks helps with our mental and physical health. Healthy amounts of sunlight exposure will help produce vitamin D, maintaining the formation of your bones and teeth. Going for a walk also alleviates our symptoms of physical discomfort and depression from being home all day.

The relationship between sunlight and the human body are magical. Let’s try to actively incorporate sunlight to maintain a healthy lifestyle.

→ Looking to improve your mental health? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Kamei, Y., Enomoto, T., Akiyama, Y., Uchiyama, M., Okawa, M., & Urata, J. (1998). A Case of Non-seasonal Depression Improved by Bright Light Therapy. Japanese Journal of National Medical Services, 52(10), 614-617. doi: 10.11261/iryo1946.52.614

Miyauchi, M., & Nakajima, H. (2013) The solar exposure time required for vitamin D3 synthesis in the human body estimated by numerical simulation and observation in Japan. Journal of Nutritional Science and Vitaminology, 59, 257-263.

Murakami, J., & Yamada, N. (2002). Light and Mood. Journal of the Illuminating Engineering Institute of Japan, 86(6), 378-380. doi: 10.2150/jieij1980.86.6_378

The post Sunshine for Your Psyche – Sunlight and Mental Health appeared first on SELF MIND.