The importance of making a plan as the pandemic depression interacts with seasonal depression

Here are some important mental health first aid tools to help you during this season.  As we enter November and the darkest months of the year there is less light, longer days and is getting colder outside.  Many will be dealing with the onset of Seasonal Affective Disorder (SAD) and with the ongoing second wave of COVID-19, there is more anxiety and depression being experienced by so many.

What can we do to support ourselves?

We can make a plan to prepare us for the longer, colder months ahead when being outside and engaging in outdoor activities may be more a challenge.  Here are some things you can try:

1. Line up things to do each day and week:

• Call your friends and loved ones, family and friends.  Ensure you have a steady supply of any medications and prescriptions you may need.
• Consider scheduling and meeting with a counsellor for extra support.
• Plan to work out and exercise safely outdoors or indoors.
• Practice nourishing yourself and do something that makes you feel good each day.

 2.  Know Your Triggers:
 Write down in advance, any warning signs that your depression may be deepening, for example, when you stop taking care of your personal hygiene or home surroundings.  Ask for someone you live with to let you know if they notice your mental health is declining.

 3. Get a light box or SAD lamp:  
These lamps mimic outdoor light and can be used for a couple of hours in the morning during the winter and darkest months of the year. If you do not have a lamp maximize the daylight hours, try to go outside for a brisk walk when there is sunlight or drink your morning coffee or tea by the window.

4. Find ways to stay connected:  
This is so essential to our emotional and mental well-being.  If we are experiencing depressive symptoms our first instinct may be to isolate and withdraw, however it is so important that we resist this urge and reach out during the darkest months. Human connection is critical to managing our anxiety and depression.  Call your friend, have a Zoom date with a family member or take a safe physically distanced walk with a loved one.

 5. Take advantage of remote (virtual or phone) counselling:
Seeing a therapist to help you mitigate symptoms of depression or anxiety can help you develop coping mechanisms and tools to better manage and address your symptoms and much needed support.  

There are many wonderful community counselling organizations in our area and you can also contact HopeSpring at (519) 742-4673 to book a free counselling session with me remotely.  It would be an honour to support you in your cancer journey.