Take care of your mental health this winter! There’s a perfect storm brewing for depression!
Dealing with depression without medication!
Major depressive disorder affects approximately 17.3 million American adults, or approximately 7.1% of the U.S. population aged 18 and older. During peak periods of COVID-19, rates of depression among US adults tripled across all demographic groups. according to a JAMA study. Now add in people not being able to spend the holidays with their loved ones plus SAD (Seasonal Affective Disorder), a type of depression that peaks in the winter months when there is less daylight, and unfortunately you have the perfect storm for depression.
How to deal with depression.
- Increase social interaction in a safe way: People need social interaction, and this can be done safely. Text your friends and family and call them often. Facetime with the people closest to you. Gather safely by sitting on opposite sides of the driveway and wearing your masks. Pick up the phone and talk to a colleague, just as you would walk into her office.
- Get more light: Winter means shorter days and the lack of sunshine can make some people depressed. Weather permitting, make sure you spend some time outside. Keep window coverings open and let in plenty of natural light. In more severe cases, you can talk to your doctor about lightbox therapy. This little box emits light similar to sunlight outdoors and can help increase the levels of chemicals in the brain that relieve depression.
- Do things that make you feel good: Make sure you take at least 30 minutes every day to focus on yourself. This is your time to do what you want and what makes you feel good. You can go for a run, sit on a park bench and people watch, listen to music you like, meditate, take a bath, talk to friends or whatever you enjoy.
- Excercise: Exercise is important for so many reasons, but especially if you are suffering from depression. Exercise is the best natural way to feel better. Even just 20 minutes of increased physical activity per day can make a significant difference in how you feel. At the very least, take a brisk walk.
- Good nutrition and sleep: Taking care of your immune system through a nutrient-dense diet is imperative during the cold seasons. You should prioritize foods high in antioxidants and vitamins, including vitamin B12, vitamin D and omega-3 fatty acids. Salmon and chicken are excellent sources of lean protein that provide energy and can improve mood. Eat plenty of fruits and vegetables, as well as oatmeal and certain fortified cereals, along with walnuts and sunflower seeds, which contain folic acid and can lead to an increase in serotonin in the brain. Make sure you get enough sleep every night. This is all very important to improve your mood.
- Talk to your doctor: If your depression is really out of control, it’s time to talk to your doctor. There are many different therapies, medications, and natural alternatives that can help you feel better. Remember, there is absolutely nothing to be ashamed of. Mental health is just as important and should be taken just as seriously as your physical health.
During the holidays, many people find that the holiday feeling helps them cope with depression. It can be helpful to take a few minutes for yourself during the day. Do something you enjoy, such as taking a walk or reading a book.
