Routines Are the Antidote to Seasonal Depression

Shorter days and a prolonged pandemic have some people feeling down. Here's some advice for feeling better.

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By Paola de Varona, Associate News Editor As the days get shorter, an unwelcome guest is returning: seasonal depression. I can already feel my joints struggling to shake off sleep when my alarm buzzes. I'm lagging behind on my morning routine that helps keep me in check: waking up early on weekdays to go for a walk or cook a pan of pesto eggs.   The prolonged pandemic is also putting us in a weird limbo. It feels like we're slowly forgetting about COVID-19 precautions while cases are still in the millions. Like many others, I'm also still carrying heavy feelings of loss and grief from last year.   If you feel the same, you shouldn't have to shoulder that alone. Take some time today—which also happens to be National Depression Screening Day—to check in with yourself. We also have some advice for feeling better. Today's Top Story COVID Isn't Going Anywhere. Here's How to Be OK With That Even though COVID-19 cases are declining after a summer surge, the pandemic is far from over. While vaccinations were largely touted as the silver bullet for ending this crisis, that didn't turn out to be the case. Now it looks like we'll be living in a COVID world indefinitely.   This can cause emotional whiplash. Since the onset of the pandemic, mental health problems have soared. One study found that depression and anxiety have more than doubled nationwide.   So how can you remain vigilant and safe without becoming hopeless? Much of the solution lies in your daily habits.   Experts recommend tackling mental health from all angles. Keep up your daily routines like eating well and sleeping enough. Go out into nature and reduce pesky screen time, whether it's by biking or going for a long stroll. Listen to music, read books, call a friend when you need to. And definitely steer clear of alarmist headlines and doomscrolling.   But also, when putting all those suggestions into practice proves to be difficult, give yourself some grace.   "We've all experienced an unprecedented amount of trauma over the past 18 months," says Mirela Loftus, MD, PhD, medical director for Newport Healthcare in Connecticut. "Allow yourself to grieve the losses of your routines and identify those frustrations and negative feelings." Know More Flip-flopping COVID guidelines can be a source of anxiety for many. Try taking matters into your own hands. Keep wearing a mask if it makes you comfortable, even if your city lifted mandates. Set boundaries with friends or family who may not be vaccinated if it makes you feel safer. It's OK to go at your own pace. Feel Better After some time, if you're still feeling depressed, try seeking out professional help. During the pandemic, most therapists have begun offering virtual sessions. You can even find mental health professionals through online services like Teladoc. READ MORE Pandemic precautions aren't going anywhere. A Verywell Health survey in July found that half of Americans were still wearing face masks this summer, and those who weren't would consider masking up again. As flu season approaches, keeping a mask handy is a smart idea. Don't Skip Breakfast Back-to-school is in full swing, so you may be in more of a hurry during breakfast time. That doesn't mean you should skip the meal entirely, though. A Verywell nutritionist shares four tips for squeezing a nutritious meal early in the morning as you're running out the door. My personal favorite? Add an egg. Not only are eggs a good source of protein, but they also have many other key nutrients that support brain health and give you a boost of energy. Plus, they're easy to eat scrambled or boiled. READ MORE Therapists Can Reach the Unvaccinated When COVID vaccines were first rolling out, there was a large emphasis on the role primary care physicians could play in encouraging patients to get the shot. But now, experts say therapists should be helping to sway the unvaccinated. Research shows that people with poor mental health are more likely to contract infectious diseases. And anxiety can heighten concerns about vaccine side effects. Therapists are trained to help people sort through these kinds of internal conflicts. READ MORE   Mirela Loftus, MD, PhD, medical director for Newport Healthcare in Connecticut, shares how you can ease back into a sense of normalcy as the pandemic carries on. "If it helps, imagine yourself in a bubble that you have control over. Make that bubble as small or as big as your comfort allows. If your bubble can expand, then include friends, community activities (places of worship, volunteer), or activism. But don't feel pressure. It's ok if you don't want to let social media or politics, for example, inside your bubble." Mirela Loftus, MD, PhD Medical director for Newport Healthcare in Connecticut   Keep Reading   ■ My First Pregnancy. The Atlantic     ■ Cow Cuddling Can Improve Your Mental Health. Apartment Therapy     ■ Dating in a Low-Vaccinated Area Feels Nearly Impossible. The Lily More From Verywell When Is It Too Late to Get a Flu Shot? READ MORE Early Signs of Diabetes to Know READ MORE Maintaining a Strong Immune System READ MORE   How'd we do? If you have any feedback, send us a note at   feedback@verywell.com.       You are receiving this newsletter because you subscribed to the Verywell Health newsletter. If you wish to unsubscribe, please click here.   A DOTDASH BRAND 28 Liberty Street, 7th Floor, New York, NY, 10005   © 2021 verywellhealth.com - All rights reserved. Privacy Policy