10/26/2020
Part 2:
SAD During a Pandemic
Behavior Change
In a previous post, I discussed the benefits of light therapy and Vitamin D in counteracting the impact of darker winter days on our mental health. What can often be overlooked is the role behavior change can have on how we feel. Think about early in the pandemic back in March when businesses and schools were closed, public events were canceled, and social groups went online. Our daily routines were upended, and we were forced to adapt to a new normal. This adjustment did not come easy for many, and it took several weeks (if not months) for most of us to develop a sustainable routine to make it through these new and uncertain times. Not only were we missing the meaningful activities and connections that filled our days, but our sense of self came into question. If I’m not able to go to the gym, am I still an athlete? If I’m not at work, what happens to my professional identity or sense of success? If I’m not spending time with friends and family, am I still loved and thought of? Many of the things that had sustained us through a sense of meaning, identity, and connection were no longer accessible in the ways we knew, and we had to develop new strategies if we were to get through those months intact.
In response to this new pandemic reality, we adapted in creative ways like working from home when possible, enjoying Zoom happy hour with friends, attending outdoor classes, and meeting with friends socially distanced while outside. We identified what is most important to us and found ways to meet that need in new and different ways. Locally, I’ve been thrilled to see the number of intrepid souls missing access to the local indoor swimming pool and choose instead to embrace the frigid waters of Admiralty Inlet in a bold attempt to continue doing what they love and in the process discover a novel adventure right in their backyard. Not unlike the changes necessary to get through the stark contrast presented by pandemic life, winter in the Pacific Northwest requires similar adjustment if we are to continue to nourish our sense of meaning, identity and connection that is necessary to maintain mental health.
The days are shorter, the weather is often cold and wet, and darkness prevails. Those early morning runs before work seem daunting under the lingering night sky when it feels like any sane person should still be in bed. The summer evening sunset walks after dinner that filled us with gratitude and a sense of place are often replaced with Netflix and a blanket while the wind and storm outside batter the windows. Even impromptu social gatherings at the beach or in the backyard are put on hold as it feels easier to stay indoors where its warm rather than attempting to trap the warmth under layers of jacket and sweater. Our survival instinct (and common sense) tells us to stay warm, stay dry, rest, and eat some calories and fat in case we have to leave the house and brave the elements before June.
Unfortunately for us, mental health was not factored into our evolutionary survival. We are able to purchase food at the store without having to gather or kill it first; we can physically survive mostly alone as daily needs are manageable, and our safety does not depend on others. So what does this have to do with SAD (Seasonal Affective Disorder) and behavior? Many of us adapt physically to the winter environment by changing our behaviors without as much thought given to what we may be giving up mentally. What we do to stay warm, dry, and comfortable often comes at the cost of engaging in meaningful activities and achieving a healthy level of social connection. Not only do we experience the physiological impact of winter darkness, but we also begin to feel lonely, question the value of what we’re doing, and our sense of self worth can waver as our identity is put into question.
Maintaining positive mental health whether in a normal Pacific Northwest winter or a pandemic winter may be no different when stepping back to look objectively and what sustained you in times of normal. What level of recreational and meaningful activity felt right for you? How much social time is the right amount of social time? How were your days structured that allowed you to maintain a healthy balance of meaning, connection, self identity? Once you are aware of what you do that helps you feel good, how will you find a way to adapt to maintain that behavior or are there other behaviors more appropriate to winter to fill those holes?
The following are some ideas to maintain balance in meaning, connection, and identity during a pandemic winter:
• Invest in some warm clothes. Long underwear, quality rain gear, and a warm jacket can make the winter weather more bearable and even feel like a fun adventure when you’re able to stay relatively warm and dry
• Lighten up. Purchase a quality headlamp to light the trails and make you visible on the road for your evening stroll. Light up your yard with festive lights beyond just the holiday season to create a welcoming space for friends and family to visit.
• Add some heat. Take the edge off of outdoor gatherings with a fire, propane heater, and warm blankets.
• Provide shelter. Hang a tarp or setup a canopy to help visiting guests stay dry while providing you with some much needed solitude for that morning cup of coffee.
• Adapt. Incorporate new activities better suited for the winter or adapt your usual activities for the limited daylight light and weather. A reflective vest and quality headlamp makes for an exciting run in the dark. A wetsuit can extend the swimming season and make paddle boarding more appealing (and of course safe).
• Socialize. Get creative. All the above recommendations make for more comfortable social gatherings and when that’s not an option ZOOM it up with local and distant friends.
How do you plan to adapt to this pandemic winter? Feel free to share your ideas below.
