Managing Mood Disorders During the Covid-19 Pandemic
A “new normal”
By now, most of us are familiar with the potential threats that the COVID-19 pandemic pose to our physical health. But, are we neglecting our mental health? In response to the novel coronavirus, more and more governments are implementing new policies and procedures including self-isolation and social distancing. While these tactics are necessary to limit the spread of the virus, the “new normal” can disrupt and destabilize our social routines.
The body’s internal circadian clock is vital for out daily wellbeing. This system allows the body and behavior to be synchronized with the 24 hour sleep-wake cycle. Predictable schedules and routines keep the body running at maximum efficiency. Destabilized body clocks are associated with many mental and physical health conditions, including depression and obesity.
When we experience trauma, stress, or sudden changes in our lives (Hello, Covid-19!), our body clock can become overwhelmed or confused. Our normal routines are challenged with changes in our social routines of work, socializing, self-care, and childcare. The body clock has trouble re-establishing regular biologic rhythms in the absence of a regular schedule. We may experience negative physical symptoms such as disturbed sleep, appetite, energy, and mood.
What does this mean for mood disorders?
Research suggests that individuals with mood disorders such as depression or bipolar disorder, already have a sensitive body clock. It is more prone to disorganization due to environmental disturbances, which may lead to mood episodes. Maintaining some semblance of a social routine may be particularly important during uncertain times such as the Covid-19 pandemic to keep your body clock stable and your moods in check.
Strategies for Maintaining Social Routines that Help Stabilize your Body Clock
Get up at the same time every day.
Set up a daily routine for yourself while you are in quarantine or working from home.
Go outside! Take a walk or read somewhere safe and comfortable.
Set up your workstation by a window to catch some sunlight.
Set aside time for phone calls, text conversations, or video calls with friends and family.
Exercise at the same time every day.
Avoid napping more than 30 minutes a day. Try not to nap in the afternoon and always schedule your naps for the same time every day.
Avoid using a smartphone, computer, or tablet before bed. The blue light that's emitted from these screens can delay the release of melatonin, increase alertness, and reset the body's clock to a later schedule.
Go to bed at the same time every day.
Learn more about therapy: The Truth about Psychotherapy: Confronting Ten Common Misconceptions
Learn more about how therapy helps with managing stress: 5 Ways Therapists Help Their Clients Overcome Stress
Learn more about self-care: 10 Ways To Practice Self-care (that won't cost a thing)!