By Elizabeth Chuck - NBC News
Even when there is no pandemic, winter, with its short days and freezing temperatures, can be a difficult time for people's mental health.
It is estimated that for 5% of adults in the United States, the
mood swings that occur when the amount of sunlight decreases
is severe enough to require a diagnosis of seasonal affective disorder.
But this year, as the coronavirus continues to disrupt everyday life, seasonal depression may be much more prevalent, experts say.
Symptoms of seasonal affective disorder include
lack of energy and excessive fatigue, persistent sadness, weight changes, and loss of interest in activities that were previously enjoyable.
[Study: the pandemic has affected the mental health of one in two people in the world]
Symptoms usually begin in the fall and continue in the spring.
Its exact cause is not fully known, but the earliest sunsets and darkest mornings in winter are believed to
alter the body's internal clock
and produce chemical changes in the brain.
Experts say that a set of factors related to
the pandemic is exacerbating the winter blues
this year: social isolation, in addition to stress from issues such as health, finances and distance schooling.
Also, staying at home for so long exposes us to less natural light.
"
Bright
,
natural light
, especially first thing in the morning, is important to people's health," says Dr. Paul Desan, director of the Winter Depression Research Clinic at Yale New Haven Hospital.
Study: the pandemic has affected the mental health of one in two people in the world
Oct. 10, 202001: 57
"Now people work from home. They do not get up early and do not drive to work. They can sleep late. And at home, the lighting is lower - undoubtedly than what they have when driving to work - but it is also lower than the one in the office, "he explained.
[Mental health problems are exacerbated by the pandemic. But the resources to treat it are scarce]
"Clearly this year is different," he added.
"We are in an incredibly stressful and dangerous time with this pandemic. I think many people who used to perhaps just say, 'I don't feel so good in winter,' are
going to come for help this year
."
A simple treatment
Unfortunately, not all people with seasonal affective disorder seek the help of a qualified mental health professional, says Dr. Richard Shelton, professor and vice chair of research in the department of psychiatry at the University of Alabama School of Medicine. in Birmingham.
A man walks alone along the Hudson River in Jersey City in late January 2021. Getty Images
It is important to seek help
with any type of depression, because if it is not controlled, it can increase the risk of suicide or substance abuse problems.
"The very nature of seasonal affective disorder is such that because it hits you in this area of energy motivation, it is very difficult for people to be encouraged to seek care," he said.
"In general, people don't want to go to clinics. The good news is that
we
all
do telehealth
. But it is an option just to find treatment."
Although there is no clear data on how many people currently have seasonal affective disorder, experts believe that it is almost certainly increased from previous years.
[Video games and their effect on mental health: a new study thinks they help improve it]
"A lot of us get tired during the winter months," Shelton said, adding that seasonal affective disorder is the "extreme form" of that.
"If we add that to what we also know is another causal factor of depression, which are multiple stressors, especially in a short period of time, it is natural that we hope that this will produce a
higher rate of depression,
" said the doctor.
The farther a person is from the equator, the greater the risk of seasonal affective disorder, because light cycles are shorter, Desan explains.
Those who suffer from it tend to point out that January and February are the hardest months, according to the American Psychiatric Association.
The good news
: Light therapy, which can be performed at home with a device that simulates aspects of natural light, is an effective treatment.
Experts recommend using high-quality light boxes that have at least 10,000 lux, which is a measure of luminosity.
To get the maximum benefit, they advise using the light box as early as possible in the morning for 30 minutes.
[Tips to maintain our mental health during the COVID-19 pandemic]
It is important to
consult a doctor before starting treatment
.
In general, light therapy has no side effects, except in specific cases: for people with bipolar disorder, for example, light therapy can increase the risk of mania.
In some cases, antidepressant medication may be the best treatment.
There are other ways to combat seasonal affective disorder while remaining safe during the pandemic, Shelton said.
"Get outside.
Get out of your house or apartment and go for a walk,
" he said.
"Preferably every day and, if you can, in the morning," he recommended.
He also suggested overcoming social isolation with Zoom calls with friends or family and by doing activities like game night virtually.
Getting out of the house and reaching out to others is especially important for those who work from home, Shelton said.
[Pandemic stress increases, health experts say]
"Whatever commute time you had before, use a significant portion of that time to
be outdoors,
" he said.
"Convert your travel time into time for social interaction or time to go out and expose yourself to the light."
If you or someone you know is at risk for suicide,
call
the U.S. National Suicide Prevention Line at 800-273-8255,
text
TALK to 741741, or visit SpeakingOfSuicide.com/resources for more resources .