Mental Health During a Pandemic

In my practice over the past few years, I have been seeing more and more clients dealing with mental health issues. It is a big problem. Our perception of mental health problems is often extreme. People imagine that those dealing with depression present as someone who cannot get out of bed in the morning, never smiles, is very lethargic and weepy. That may be true but more often than not the problem is unseen even to close family members.

Mild to moderate depression can cause people to lose interest in their friends or favourite activities and hobbies. It can make people eat or drink more. It can present as self destructive behavour. It can present as apathy.

Anxiety is the flip side to this. Many people experience increased anxiety perhaps causing heart palpitations or shakiness, a racing mind, inability to sleep throughout the night or increased irritability. Often people fluctuate between feelings of anxiety and depression.

Social isolation the last few months with this pandemic has greatly increased this problem. We are social creatures and feeling cut off from those close to us and lack of physical interaction has certainly taken a toll on many. Myself included. So here’s how I handled it.

• Exercise – Being active and getting your heart rate up increases endorphins in the brain. This makes us literally feel happier. I know it can be difficult to motivate yourself to exercise when you are feeing down but it is much easier if you pick something that you enjoy. Not a treadmill person? No problem, get out and walk outside. Play some music. Have a chat with a friend either walking 6 feet apart or by phone while you walk. Time goes so much faster!
• Turn off the TV – It is very difficult to watch everything on the news these days. Of course there is a difference between sticking your head in the sand and being informed in a positive way. In our house, we have limited news to 1 hour per day of good, reliable sources (as much as possible). Many times we don’t need to make it that long. If you are feeling overwhelmed every time you watch the news this is an especially important strategy. You will not miss the big important stuff. I promise.
• Social distancing, NOT social isolation – This is so very important! Just because we are told we cannot visit in the way we are used to does not mean we need to sit home alone and isolated. Reach out to friends and family regularly via phone, skype or zoom calls where you can actually see you loved ones. Or go for a porch visit 6 feet apart. The point is to make sure you connect, even when you don’t feel like it:)
• Get outside – We are meant to enjoy the outdoors. It feels so good right now to go outside in your bare feet and connect with the earth. This is called grounding and helps us literally feel better. In addition, spending some time in the sun without sunscreen helps us to produce vitamin D which is essential to brain health as well as to immunity. 20 minutes or so in shorts and a T-shirt is all it takes.
• Focus on your food – As tempting as it is to give in to those cravings for junky, processed, or high sugar foods, it will only make you feel worse. Sugary or high carb foods cause a spike in spike in blood sugar followed by the inevitable blood sugar crash. This crash causes anxiety attacks, depression and more cravings. And of course, those foods are sorely lacking in nutrients that help to run our brains properly. Our brain is extremely nutrient hungry. The best diet for brain health includes lots of whole, unprocessed foods. Shop the perimeter of the grocery store where you will find fresh produce (eat LOTS of this), fresh meats and maybe dairy if it doesn’t bother you. You can add a few whole grains such as rice or quinoa as well. Note that whole grains does not mean a bread made from whole wheat. This is simply a substitute for added sugar and has exactly the same blood sugar spiking effect as added sugar.
• Drink lots of water or herbal tea – Even a little of bit of dehydration effects brain function. Most people need at least 1.5-2 litres of water per day. More if you have caffeinated or alcoholic drinks. And on that topic…
• Skip the alcohol – It’s ok to have a drink now and then but it can easily become more often than not when you are home alone. And alcohol is a depressive. It has a similar effect on brain function to sugar and will also cause sleep disruption.
• Get enough sleep – Lack of sleep causes increases in cortisol which increases anxiety. Some tips for this are to sleep in a dark, cool room. Avoid screens before bed. Consider blue light blocking glasses. Engage in a relaxing time before bed such as reading or listening to soft music or meditating.
• Consider supplementation – This can make all the difference for people. One of the most effective natural supplements for depression is 5-HTP. This is 5 hydroxytryptophan which is a precursor to serotonin, our natural feel good hormone. Studies have shown it to work as well as a prescription antidepressant for mild to moderate depression without the side effects of drugs like SSRI’s. These drugs can be extremely difficult to come off of and sometimes actually increase the problem.

I hope that gives you some insight into things to help mental health during this crazy time. If you would like some individual guidance or personal supplement recommendation feel free to head on over to the “Book Now” section or shoot me an email and we can set something up.

Wishing you health and happiness