COVID 19 GOT CHA DOWN? Put down the Netflix and go towards the Light!
Many of us, if not all of us are feeling the effects of this global pandemic. There are so many resources available, but they might not be able to help you with everything. I am talking about that agonizing couch potato, I can’t get up, depressed and stressed feeling. You are feeling lazy but have no energy. You don’t know what to do with yourself. Working from home is harder than you thought, and you can’t get anything done. You are over TV, but you don’t have the motivation for anything else. You find that you are feeling down and agitated more than usual. The anxiety is unbearable! You can’t get to sleep but you are tired all day. Get ready for some brain science and suggestions to get that tushy moving and relaxed.
So, by now everyone has probably heard the words serotonin and melatonin, or at least are on an SSRI or have been recommended to buy some melatonin at the drug store to help with sleep. Serotonin and melatonin are neurotransmitters (chemicals that send fancy messages to neurons in the brain) that work together to help us manage our mood and help us sleep. Serotonin is our mood boosting stabilizing, calm and focus chemical that also works with melatonin to help signal sleep wake cycles. Ok, I know just hang in their science stuff is almost over I am getting to the point. Do you know one of the best ways to increase serotonin? Sunlight! That’s right sunlight goes through the retina signals the brain to release serotonin, think about it like this…. Increase sun exposure – increases serotonin- increases mood. Then as sunlight decreases- serotonin levels decrease- increase melatonin- better sleep.
So, what does this all mean…. Get yourself outside and into some good ole fashion sunlight! Studies have shown that exposure to sunlight and even better nature can decrease depression, premenstrual dysphoric disorder, depression during pregnancy, anxiety, and panic attacks. All of this artificial light that we get from being in the house in front of the tv or other screens disrupts our metabolism, sleep wake cycles, our body’s ability to regulate stress, and decreases our immunity due to increases stress hormones like cortisol. So how can you get some rays when you are supposed to be inside…
1. Go outside on your porch or in your yard and just sit. Let the sun hit your face. Lay down on the grass and just be. Enjoy all that serotonin. Also, a recent study showed that just sitting in silence outside lowers blood pressure and stress hormone cortisol. Twenty minutes is all you need a few times a week. Increasing sunlight and reducing stimulation is the name of this game.
2. Take the dog on a walk or go on a nature hike. A Harvard study found that individuals who took a 90-minute walk in a nature setting vs an urban setting showed less activity in areas of the brain that are responsible for racing thoughts and negativity. Find a trail close by that can offer you more nature than concrete as well as distance from others. The physical activity long with natural light will help boost that mood in no time.
3. If you live in a place like Pittsburgh when rain and clouds are all you have, you can purchase a lightbox. Phototherapy or light therapy is something can also be used to stimulate serotonin in the brain. Many of these devices are affordable offer sleep and wake lighting, nature sounds, and alarm capabilities. Feel free to check out Amazon to compare models. Here is a link to get you started https://www.amazon.com/s?k=light+therapy+lamp&crid=1VPCXZKGR179F&sprefix=light+therapy%2Caps%2C157&ref=nb_sb_ss_i_1_13
4. Try opening your windows and listening to nature. You can also turn on natures sounds whether it be your phone or an Alexa device. Studies show that listening to nature sounds or looking at nature photos cause brain activity like day dreaming.
5. Sit outside and try a guided mediation with a nature theme. This will also allow you to lower your blood pressure, reduce anxiety, and improve mood.
6. Let the light shine in. Not all climates are stable enough to always get outside (especially here where weather is not stable or close to the same on any given day). Open those curtains, open the blinds, and let the light into your home. If you are working from home in a space without a window. Take a break and stand in the light or stand outside for a few minutes.
Try some of the tips above 20-30 minutes a day a couple times a week. Remember that too much of anything can be bad so it is important to still wear sunscreen as needed and follow up with your physician if you have limitations to physical exercise. No, getting outside is not a cure-all for mental health but physical activity, sunlight, and relaxation techniques in conjunction with therapy increase results in mental health recovery and can even reduce the amount of time a person is in treatment. Feel free to post about getting outside and how it helped improve your mood or anxiety. Let’s get moving and go towards the light…. sunlight!