It usually starts around early fall and gets worse throughout the winter months. That’s typically when the onset of seasonal affective disorder brings increased feelings of anxiety and depression. And over the past year, the troubling months align with rising numbers in the COVID-19 pandemic.
“A lot of the clients that we’re seeing are dealing with anxiety and depression already, so dealing with this extra adjustment being so widespread with the pandemic was an additional challenge for them,” says Maria Hardgrove, a licensed social worker who sees mostly older adults at Akron mental health agency the Blick Center.
Seasonal affective disorder can cause mood changes and symptoms of depression, usually during fall and winter, according to the American Psychiatric Association. It is a pattern associated with other depression diagnoses, with symptoms such as self-isolation, loss of interest in activities and unhealthy substance use. And with the pandemic causing additional isolation, struggles with seasonal affective disorder, depression and anxiety can increase.
We chat with Hardgrove and others about dealing with seasonal affective disorder and other mental health issues, how to be aware of them and how to combat them.
Alone Time
In October, 69-year-old Tallmadge resident Emma Carr-Lott had a scare. She thought she had been in contact with someone who had COVID-19, despite taking precautions like wearing a mask in public and only going to a few stores. “It was enough to put a little fright in you,” says the Blick Center client who experiences depression. She took a coronavirus test, and it was negative.
She found quarantining during lockdown difficult. “You can’t go out,” Carr-Lott says. “It has you feeling like you’re barred in your own house.”
For many, the solution has been to reach out to loved ones. It’s been tough for Carr-Lott to see her family since the pandemic began. Because she doesn’t drive on the highway, she often has to ask for a ride when visiting family. A family member who was supposed to take Carr-Lott and her great-granddaughter to a family event tested positive for COVID-19, so Carr-Lott didn’t feel comfortable going. She says these situations are challenging for her.
“We’re supposed to go to a birthday outing … have a pampering day and go get nails and toes done,” Carr-Lott says. “Maybe I can do that. I don’t know. I’m still thinking on that.”
She says her hesitation increased after watching one of Ohio Gov. Mike DeWine’s press conferences. “He said it’s getting worse.”
Connecting with others remotely can be a huge help. The Blick Center holds group therapy sessions via video and other virtual meetings, such as a women’s group meeting Carr-Lott attended. Community agencies and religious institutions are great options for older adults as well.
Older adults may need time to adjust to virtual communication, so be patient. Carr-Lott explains an issue she had entering a Zoom meeting.
“By the time I did get online … it was like, Click. It went off,” she says. “It ain’t nothing easy, but I’m getting a little bit better with it, slowly.”
Get Going
One of the most difficult things about being homebound is the loss of regular meetups like family dinners, game nights and more. While everyone is missing those opportunities, it’s tougher for older adults since they have less reason to go out now than others who may still work in person.
“Older adults tend to be more isolated. They can have less structure in their daily lives because they’re retired,” says Karin Coifman, an associate professor of psychology at Kent State University.
She suggests scheduling creative social interactions as part of a routine, giving an example of a mother and daughter regularly FaceTiming and completing The New York Times mini crossword at the same time. “Creating a routine of connection can be helpful, so having a weekly or a daily appointment to talk on the phone or to do something together,” she says.
Hardgrove recommends finding a meaningful hobby — like journaling, using adult coloring books and focusing on mindfulness and appreciating the small things. “[Find] something that can improve your mood,” she says, “just put a different perspective on things when you’re having a hard time.”
Even though it’s typically too cold to meet with family outside, that doesn’t mean older adults can’t step out briefly on their own. The American Psychiatric Association says seasonal affective disorder often coincides with a lack of sunlight. This is something Carr-Lott has experienced recently on cloudy days.
“I didn’t have the energy to do what I wanna do,” she says. “I kinda press my way really, really hard to do what I can.”
On some warm days in November, she went out to go fishing, which is one of her favorite hobbies. “The water was so clear,” she says. “I love outside activities.”
Coifman advises older adults to continue getting outdoors and exercising, which helps both physical and mental health. “Something about being in the fresh air and reminded of the actual world,” she says, “it’s … a pretty powerful move.”
Stay Aware
Now more than ever, it’s important that we’re here for each other’s mental health in ways such as looking for signs of depression — “recognizing when someone’s calling out for help,” Hardgrove says. “That could be someone just isolating more or not reading their newspaper like they did every morning, just kinda shut down.” Look out for signs of substance, physical or verbal abuse as well.
Other signs include someone appearing anxious, having flashbacks or avoiding a topic, with one example being the racial tension in the United States, Hardgrove says. The best things you can do for someone handling trauma are using empathy, talking with them and reminding them they’re safe.
“Another coping mechanism I’ve encouraged people to explore is where are their boundaries in terms of over-stimulation or feeling overwhelmed,” Hardgrove says.
Be in touch with your mental health and figure out which coping mechanisms work for you. Carr-Lott is better at Zoom and other virtual communication methods now. It has even motivated her to seek out connection and helped improve her typical seasonal slump.
“Usually … I don’t want to do nothing or go nowhere, don’t want to be bothered,” says Carr-Lott. “But right now, I have a lot of phone calls coming in. I get my phone calls from Blick. … We do Zoom through my church. … I like to do one day at a time.”
Throughout this winter and the pandemic, remember that adapting to change can remind you of your strengths.
“You’re having a hard time, but you’re getting through each day. It may not be easy. It’s pretty ugly sometimes,” Hardgrove says. “But you’re waking up each morning, and that says a lot that you can do it.”
