Life with Chronic Conditions in the time of Covid: Coping with time change

Some people like the “fall back,” as they prefer more daylight in the morning but many don’t like the time change. In fact research shows there is a definite uptick in depressive disorders in November as the country returns to standard time.

 

This year could be a bit more dicey as we know going into this winter that the holidays, a bright spot for many, will be very different. If you live where the gray days start outweighing the sunny, and you have a chilling rain, no matter how much people talk about hygge (the Danish word for a quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being ) the time change can make you want to curl up into a ball until spring,

 

If you find that you are more prone to depression at this time of the year, talk to your medical provider about what treatment options may be right for you.

 

Consider the following:

 

• Soak in the rays. Getting outside can make a difference. Aim for at least 15 minutes a day.  If you live north of Atlanta, you can’t get the amount of vitamin D from the sun you need, but it can help to improve your mood just being outside for a bit.

 

• Take a Vitamin D supplement. Read the fact sheet from the NIH to determine how much is right for you.

 

• Light boxes can help those who suffer from SAD.  Bright-light therapy (BLT) for seasonal affective disorder is used at an intensity of 10,000 lux for 30-90 minutes daily, usually within 1 hour of arising in the morning. Like any effective antidepressant, BLT has the potential to precipitate a hypomanic or manic episode in susceptible individuals. Other common adverse effects include eye irritation, restlessness, and transient headaches. These lamps are not a significant source of ultraviolet (UV) light. Medscape For what box to purchase, check out the Chicago Tribune’s ratings.

 

• Exercise is a wonderful mood booster. A brisk walk, five minute burst of on-line fitness activities all add up to making you feel better. Snow shoveling, sledding, snowshoeing and even building a snowman all count in the exercise bank.

 

• Find indoor activities you can look forward to such as reading, catching up on a favorite TV show, starting a new hobby, learning something new. Definitely check out the Take a Break Pinterest Board. There are now so many, you could try something new every single day of the year.

 

• Set up phone dates and Zoom times with friends and family

 

• Have a bonfire

 

• Nourish your body with fresh fruits and veggies but also treat yourself to an indulgent cup of cocoa now and again. The American Test Kitchen has a wonderful instant hot cocoa mix that I like and in fact give as gifts to family and friends.

 

• Stay present. If all feels overwhelming, pause and breathe. Focus on the moment you are in.

 

• Take a Danish Hygge Break Yes there is something to be said for practicing Hygge.