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Back to School, But Not Back to Normal: Understanding Kids’ Ongoing Anxiety After the Pandemic

The lingering effects of the COVID-19 pandemic continue to impact children’s mental health and their ability to adjust to school life, even as the world returns to a semblance of normalcy. Despite the official end of the pandemic, many children are still grappling with anxiety and struggling to readapt to the classroom environment.

Persistent Anxiety and Worry

A survey by Nemours Kids-Health revealed that 37% of children aged 9 to 13 worry at least once a week, primarily about school or friendships[1]. This ongoing anxiety can be attributed to several factors:

  1. Disrupted Routines: The pandemic significantly disrupted children’s daily routines, and reestablishing these patterns has proven challenging for many.
  2. Heightened Health Concerns: Children have been conditioned to be cautious about physical proximity and hygiene, leading to lingering fears about safety in social settings[2].
  3. Academic Pressure: The shift from remote learning back to in-person education has created new stressors as children readjust to different testing methods and classroom dynamics[1].

The Impact of Social Isolation

The extended period of social isolation during the pandemic has had lasting effects on children’s social skills and confidence:

  • Social Anxiety: Many children are experiencing increased social anxiety as they navigate peer interactions after prolonged periods of limited social contact[2].
  • Separation Anxiety: Some children have developed separation anxiety after spending extended time at home with their families[2].

Lingering Mental Health Issues

Research indicates that the pandemic has left a significant mark on children’s mental health:

  • A study found that depressive and anxiety symptoms doubled during the pandemic, with 20% of youth reporting significant anxiety symptoms[4].
  • Children from urban, racial-minority, and ethnic-minority backgrounds showed higher levels of emotional and behavioral symptoms mid-pandemic compared to pre-pandemic levels[4].

Factors Contributing to Ongoing Struggles

Several elements continue to influence children’s difficulties in school:

  1. Increased Screen Time: The reliance on digital devices during remote learning has led to increased screen time, associated with worse mid-pandemic mental health in children[4].
  2. Academic Gaps: Many students are still trying to catch up on learning losses incurred during remote schooling periods.
  3. Parental Stress: Caregiver depression and stress can indirectly affect children’s mental health and ability to cope with school demands[4].

The Need for Support and Intervention

To address these ongoing challenges, schools and mental health professionals are emphasizing the importance of:

  • Providing consistent routines and structure in the classroom
  • Offering mental health support and counseling services within schools
  • Encouraging open communication about anxiety and concerns between parents, teachers, and students.

While the acute phase of the pandemic may be over, its psychological impact on children persists. The transition back to regular schooling remains a complex process for many students. Recognizing these ongoing struggles and providing appropriate support is crucial for helping children regain their footing in the educational environment and manage their anxiety effectively.

>> Get more Anxiety Tools for Children and Adults at FamilyHealer.tv!

Citations:
[1] https://www.cbsnews.com/philadelphia/news/kids-left-with-lingering-mental-health-issues-after-pandemic-study/
[2] https://childmind.org/article/back-to-school-anxiety-during-covid/
[3] https://www.chop.edu/news/health-tip/how-to-help-manage-your-childs-anxiety-around-covid-19
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC9894765/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC8525876/
[6] https://spurgeons.org/about-us/news-stories-events/blogs/in-a-post-pandemic-world-children-are-struggling-with-anxiety-more-than-ever-what-can-we-do-to-help/
[7] https://thelucyraynerfoundation.com/post-covid-anxiety-in-children/
[8] https://nyulangone.org/news/trauma-children-during-covid-19-pandemic

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The Current State of Anxiety in Children and Adolescents

Anxiety among children and adolescents has become a growing concern in recent years, with significant increases observed in the prevalence and severity of anxiety disorders. This trend has been exacerbated by various factors, including the COVID-19 pandemic and the pervasive influence of social media. Let’s explore the current landscape of youth anxiety and its implications.

Rising Prevalence

Recent data paints a concerning picture of anxiety among young people:

  • By 2020, 5.6 million children (9.2%) had been diagnosed with anxiety problems, a 27% increase from 2016[1].
  • In 2020, 12% of U.S. children ages 3 to 17 were reported as having ever experienced anxiety or depression, up from 9% in 2016[2].
  • The 2020 National Survey of Children’s Health estimated that 7.8% of children aged 3 to 17 years had a current anxiety disorder, with 0.7% experiencing severe anxiety[4].

These statistics highlight a significant upward trend in anxiety diagnoses among youth, indicating a growing mental health challenge.

Factors Contributing to Increased Anxiety

Several key factors have contributed to the rise in anxiety among children and adolescents:

The COVID-19 Pandemic

The pandemic has had a profound impact on youth mental health:

  • There was a two-fold increase in clinically significant depression and anxiety among adolescents after the COVID-19 outbreak[5].
  • Lockdowns, school closures, and uncertainty about the virus left many children feeling anxious and isolated[5].
  • The disruption of everyday routines and the shift to remote learning created additional stressors for young people.

Social Media and Technology

The pervasive presence of social media has introduced new challenges:

  • Constant connectivity and exposure to curated online personas can lead to feelings of inadequacy and social comparison.
  • Cyberbullying and online harassment have become significant sources of anxiety for many young people.
  • Excessive screen time can disrupt sleep patterns and contribute to overall stress levels.

Impact on Well-being and Development

Anxiety in children and adolescents can have far-reaching consequences:

  • It often interferes with social, emotional, and academic development[3].
  • Childhood anxiety may increase the risk of secondary depression and substance abuse later in life[4].
  • Anxious youth are at higher risk for educational underachievement and functional impairment[4].

Screening and Diagnosis

Early identification of anxiety disorders is crucial for effective intervention:

  • Various screening instruments are available, with sensitivity ranging from 0.34 to 1.00 and specificity from 0.47 to 0.99 across different tools[4].
  • Healthcare providers use a combination of interviews, surveys, and observations to diagnose anxiety disorders in children[3].

Treatment Approaches

Evidence-based treatments have shown promise in addressing youth anxiety:

Cognitive Behavioral Therapy (CBT)

  • CBT has demonstrated effectiveness in reducing anxiety symptoms and improving overall functioning[4].
  • It helps children develop coping strategies and reframe anxious thoughts.

Pharmacotherapy

  • Medication, when appropriate, can be effective in managing anxiety symptoms[4].
  • Selective Serotonin Reuptake Inhibitors (SSRIs) are commonly prescribed for anxiety disorders in youth.

Moving Forward

Addressing the current state of anxiety in children and adolescents requires a multi-faceted approach:

  1. Increased awareness and destigmatization of mental health issues among youth.
  2. Improved access to mental health resources in schools and communities.
  3. Education for parents and caregivers on recognizing and supporting children with anxiety.
  4. Promotion of healthy lifestyle habits, including balanced screen time and physical activity.
  5. Continued research into effective prevention and treatment strategies for youth anxiety.

By recognizing the scope of the problem and implementing comprehensive support systems, we can work towards improving the mental health landscape for children and adolescents, ensuring they have the tools and resources needed to navigate an increasingly complex world.

Citations:
[1] https://ccf.georgetown.edu/2022/03/24/research-update-childrens-anxiety-and-depression-on-the-rise/
[2] https://www.prb.org/resources/anxiety-and-depression-increase-among-u-s-youth-2022-kids-counts-data-book-shows/
[3] https://my.clevelandclinic.org/health/diseases/anxiety-in-children
[4] https://jamanetwork.com/journals/jama/fullarticle/2797220
[5] https://weillcornell.org/news/what-to-know-about-youth-anxiety
[6] https://www.cdc.gov/childrensmentalhealth/data.html
[7] https://www.mcleanhospital.org/essential/anxiety-kids-teens
[8] https://www.ncbi.nlm.nih.gov/books/NBK476265/

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Trouble making decisions? Make a Pros and Cons list

Making a pros and cons list can be very helpful when someone feels overwhelmed and unsure how to proceed with a decision. Here are some key ways this approach can assist:

  1. Provides structure: Creating a list gives structure to scattered thoughts, helping organize the decision-making process[1]. This can reduce feelings of being overwhelmed by breaking down the choice into more manageable components.
  2. Visualizes the options: Seeing the pros and cons written out visually can make the decision clearer. It allows you to step back and look at the bigger picture rather than getting stuck on one particular aspect.
  3. Encourages thorough consideration: The act of listing pros and cons prompts you to think through various aspects of the decision more thoroughly. This can help uncover factors you may not have initially considered.
  4. Facilitates comparison: A pros and cons list allows for easier comparison between options, especially when dealing with complex decisions. This side-by-side view can highlight which choice has more advantages.
  5. Reduces emotional bias: Writing down pros and cons encourages a more objective evaluation of the options. This can help balance emotional reactions with logical considerations.
  6. Identifies priorities: As you list items, you may naturally emphasize certain pros or cons, helping you recognize what factors are most important to you in this decision.
  7. Provides a reference: Having a written list gives you something concrete to refer back to when you’re feeling uncertain, rather than trying to keep all the factors in your head.
  8. Facilitates discussion: If you’re seeking input from others, a pros and cons list provides a clear starting point for discussion and getting feedback.
  9. Builds confidence: Going through this process can help build confidence in your eventual decision, as you’ll know you’ve carefully considered multiple angles.

Remember, while a pros and cons list is a useful tool, it’s not the only factor in decision-making. It’s important to also consider your intuition, values, and long-term goals when making significant choices.

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The Power of Momentum: Achieving Change Through Consistent Effort

When it comes to creating lasting change, motivation alone is often not enough. While motivation provides the initial spark and desire to take action, it’s momentum that truly propels us towards our goals through small, consistent efforts over time.[2]

Motivation is a fleeting state, fueled by willpower and mental strength. It can be challenging to sustain, especially for those dealing with trauma, stress, or other significant life challenges. Relying solely on motivation can lead to a cycle of starting strong but losing steam, leaving us feeling discouraged and unable to make meaningful progress.[3]

On the other hand, momentum is the force that keeps us moving forward, even when motivation wanes. It’s the habit of taking active steps, day after day, towards our desired outcome. Momentum doesn’t require the same level of mental fortitude as motivation; instead, it relies on the power of consistency and the compounding effect of small, incremental actions.[1]

Building Momentum: A Sustainable Path to Change

Creating momentum is about establishing routines and habits that align with your goals. By breaking down larger objectives into manageable tasks and incorporating them into your daily routine, you eliminate the need for constant motivation. These small, consistent efforts gradually build upon each other, creating a sense of forward motion and progress.[2]

“Small, consistent efforts over time will result in the momentum needed to see real change!”

One effective strategy for building momentum is to start with a single, achievable task and focus on making it a habit. Once that task becomes second nature, you can then introduce another small step, and so on. This approach allows you to build momentum gradually, without overwhelming yourself or relying too heavily on willpower.[3]

For example, if your goal is to improve your physical health, you could start by committing to a daily 10-minute walk. Once that becomes a habit, you could add a simple strength training routine or make a dietary change. Each small step reinforces the previous one, creating a snowball effect of positive change.

The Role of Momentum in Trauma and Stress Recovery

For individuals who have experienced trauma or are under significant stress, relying on motivation alone can be particularly challenging. Trauma and stress can deplete mental and emotional resources, making it difficult to summon the willpower required for sustained motivation.[4]

In these situations, building momentum through small, consistent actions can be a more accessible and sustainable approach to recovery and growth. By focusing on manageable tasks and establishing routines, individuals can gradually regain a sense of control and progress, without the added pressure of relying solely on motivation.

For example, someone recovering from trauma might start by committing to a daily journaling practice or a brief mindfulness exercise. As these small habits become ingrained, they can serve as a foundation for introducing additional coping strategies or therapeutic interventions.

Embracing the Power of Momentum

While motivation can provide an initial burst of energy and inspiration, true and lasting change often requires the sustained effort that comes from building momentum. By breaking down goals into manageable steps and consistently taking action, we can create a powerful force that propels us forward, even when motivation falters.

Embracing the power of momentum allows us to approach change in a more sustainable and accessible way, particularly for those facing significant life challenges. It’s a reminder that progress doesn’t require grand gestures or superhuman willpower; instead, it’s the culmination of small, consistent efforts that ultimately lead to transformative change.

———

Motivation’s wildfire blazes bright
Spurring heroic acts of might

But flames demand endless stoking
When willpower wanes, fire’s choking

Momentum whispers: “I’ll carry you through”
Asking little, just one step will do

One small action, then another
Mighty rivers, they will follow

Motivation craves grand feats
Momentum nurtures humble seeds

When trauma weighs heavy
Let momentum’s gentle flow
One breath, one step
The way ahead will show

Embrace motivation’s wildfire zeal
But tend momentum’s coals that glow

The small things, steadily unfurled
Change your world

——-

Citations:
[1] https://www.team3xt.com/blog/motivation-vs-momentum/
[2] https://barbstone.me/motivation-vs-momentum/
[3] https://camillemartinrd.com/why-momentum-matters-more-than-motivation-and-how-to-get-it/
[4] https://www.princetonhcs.org/care-services/princeton-house-behavioral-health/news-events/newsletters/winter-2019/motivational-interviewing-creating-momentum-for-change
[5] https://www.linkedin.com/pulse/truth-change-motivation-momentum-haley-gallant

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Emotions must be Mentioned to be Managed

The phrase “emotions must be mentioned to be managed” encapsulates a profound truth that underlines the importance of acknowledging and articulating our feelings for effective emotional well-being. In the intricate landscape of human emotions, expression serves as a compass, guiding us through the ebbs and flows of our inner experiences.

When we verbalize our emotions, whether joy, sorrow, fear, or excitement, we engage in a form of self-awareness that is fundamental to emotional management. It is a recognition that our feelings are valid and deserving of acknowledgment. This articulation becomes a bridge connecting our internal world with the external, fostering understanding and empathy from others. Moreover, putting emotions into words is an act of personal empowerment, allowing us to gain a clearer perspective on our feelings and paving the way for constructive coping mechanisms.

Failure to mention or communicate our emotions can lead to a build-up of unexpressed sentiments, creating a reservoir of unaddressed issues. This emotional backlog may eventually manifest as stress, anxiety, or even physical ailments. The phrase emphasizes the proactive stance needed to navigate the complexities of emotions – a reminder that vulnerability and openness are not signs of weakness but rather prerequisites for emotional resilience.

In personal relationships, the significance of this phrase becomes even more evident. Effective communication of emotions lays the groundwork for understanding and connection between individuals. It enables the creation of a supportive environment where emotions are not only recognized but also shared. This fosters healthier relationships built on empathy and mutual understanding.

In conclusion, the phrase “emotions must be mentioned to be managed” encapsulates a universal truth about the human experience. It calls for a proactive and expressive approach to emotions, recognizing their importance in our mental and relational well-being. By embracing this principle, we empower ourselves to navigate the complexities of our emotional landscapes with resilience, fostering both personal growth and meaningful connections with others.

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    Numb and Shutdown: How to Revive Your Motivation


    How often do you experience periods of low motivation and emotional shutdown?

    • [ ] Rarely
    • [ ] Occasionally
    • [ ] Frequently
    • [ ] Almost constantly

    Life is a rollercoaster of emotions, but what happens when the ride suddenly comes to a screeching halt? You find yourself stuck in a cycle of lackluster motivation, feeling as though you’re trudging through molasses, and emotionally shut down. Don’t worry, you’re not alone in this journey. In this article, we’ll delve into the world of Cognitive Behavioral Therapy (CBT) and uncover strategies to rekindle your inner fire, leaving you energized and ready to conquer life’s challenges.

    Feeling Numb and Shut Down

    It’s like life hit the snooze button, and you’re stuck in a gray haze of “meh.” According to a recent study, a whopping 70% of people experience periods of low motivation and emotional numbness at some point in their lives. But fear not, because CBT is here to save the day.

    Cognitive Behavioral Therapy: A Breath of Fresh Air?

    Imagine CBT as a tailor-made mental gym, sculpting your mind into a lean, mean motivation machine. First, we identify those pesky automatic thoughts that fuel your sluggishness. As renowned author Mark Twain once quipped, “The secret of getting ahead is getting started.” Challenge those negative thoughts and watch your motivation gauge inch upward. Find a therapist today that can help you get over your slump that uses Cognitive Behavioral Therapy tools.

    Here are some DIY tools you can also use for a revived mood:

    The Power of Gratitude and Positive Vibes

    Albert Einstein once said, “In the middle of every difficulty lies opportunity.” Combat emotional shutdown by nurturing a gratitude garden. Regularly jot down things you’re grateful for. It’s like watering the flowers of your mind. The more you nurture positivity, the more your emotional landscape will flourish.

    Embrace Your Values

    To quote Dr. Seuss, “Today you are you, that is truer than true. There is no one alive who is youer than you.” Channel your unique self and connect with your core values. Research shows that individuals who align their actions with their values are more motivated and resilient. It’s time to march to the beat of your own drum.

    The Art of Small Wins

    Haven’t you heard? It’s the era of micro-victories! Research reveals that breaking down goals into bite-sized chunks can boost motivation. Think of it as your own personal “Quest for the Holy Grail.” Celebrate each small victory like a knight slaying dragons, and watch your motivation armor gleam.

    The Grand Finale: The Quiz of Motivation

    Before you go, we’ve got a treat for you! Take our interactive quiz to gauge your current motivation levels. Are you a Motivation Maverick or a Potential Powerhouse? Use the quiz below to assess your ML (motivation levels).

    (Quiz)
    What’s your Motivation Quotient?
    Answer the following questions to find out:

    1. On a scale of 1 to 10, how motivated do you feel right now?
    • [ ] 1 – Not at all
    • [ ] 5 – Neutral
    • [ ] 10 – Supercharged!
    1. Which activity excites you the most?
    • [ ] Reading a book
    • [ ] Going for a hike
    • [ ] Trying a new recipe
    • [ ] Binge-watching your favorite show
    1. What’s your go-to remedy for a bad day?
    • [ ] A bubble bath and a book
    • [ ] A workout session
    • [ ] Indulging in comfort food
    • [ ] A movie marathon
    1. How often do you find yourself procrastinating?
    • [ ] Rarely
    • [ ] Occasionally
    • [ ] Frequently
    • [ ] All the time

    Results:

    • Mostly 1s: Motivation Explorer
    • Mostly 2s: Motivation Trailblazer
    • Mostly 3s: Motivation Dynamo
    • Mostly 4s: Motivation Connoisseur
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    Creating Positive Moods in Your Children

    As parents, one of our most important tasks is to help our children navigate the colorful landscape of emotions. From giggles of joy to moments of frustration, children experience a wide range of moods as they grow and learn. Understanding the factors influencing their mood and equipping ourselves with practical strategies can play a significant role in nurturing their emotional well-being.

    The Mood Spectrum

    Just like adults, children experience a spectrum of moods. Happiness, sadness, anger, excitement, and everything in between contribute to their emotional world. Remembering that all emotions are valid and serve a purpose in our children’s lives is crucial. By acknowledging and validating their feelings, we create a safe space for them to explore and express their emotions.

    Factors Influencing Mood

    Several factors can influence a child’s mood, including:

    1. Sleep: Adequate sleep is essential for emotional well-being. Children who consistently get enough sleep tend to be more balanced and cheerful.
    2. Nutrition: A balanced diet rich in nutrients supports physical and emotional health.
    3. Physical Activity: Regular exercise helps release endorphins, promoting positive emotions and reducing stress.
    4. Social Interactions: Healthy relationships with family, friends, and peers contribute to positive mood development.
    5. Environment: A safe, nurturing environment at home and school set the tone for emotional well-being.
    6. Stress Management: Equipping children with coping mechanisms to deal with stressors can prevent negative moods from escalating.

    Creating Positive Moods

    As parents, we have the power to foster positive moods in our children:

    1. Open Communication: Encourage your child to talk about their feelings. Create a judgment-free space where they feel comfortable sharing their emotional experiences.
    2. Model Emotional Regulation: Children learn by observing. Demonstrate healthy ways of managing emotions, such as taking deep breaths or calming activities.
    3. Validate Feelings: Let your child know their feelings are understood and accepted. Avoid dismissing or belittling their emotions.
    4. Create a Routine: Consistency provides stability, which can positively impact mood. Establish a daily routine with ample sleep, play, and relaxation time.
    5. Encourage Play and Creativity: Play is a natural way for children to express their emotions and work through challenges. Encourage creative outlets like drawing, painting, and imaginative play.
    6. Promote Healthy Lifestyle Choices: Encourage nutritious eating, physical activity, and adequate sleep to support their overall well-being.
    7. Empower Problem-Solving: Teach your child problem-solving skills to handle challenges constructively, boosting their confidence and reducing frustration.
    8. Practice Mindfulness Together: Introduce simple mindfulness exercises like deep breathing or guided imagery to help your child manage strong emotions.

    Nurturing positive moods in children is a journey that requires patience, understanding, and an unwavering commitment to their emotional well-being. By recognizing the factors influencing their moods and implementing strategies promoting positivity, parents can play an instrumental role in shaping their children’s emotional landscapes. Through open communication, validation, and a nurturing environment, parents can help their children navigate emotions with confidence and resilience.

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    The Power of Yet: Embracing Growth and Positivity in the Face of Adversity

    Yielding: Embracing Change and Adaptability
    The first letter of YET reminds us of the importance of yielding to change. Life is constantly fluxing, and being open-minded and adaptable is crucial for personal growth. Instead of resisting change, we can embrace it as an opportunity for learning and development. By letting go of fixed perspectives and welcoming new possibilities, we create space for growth to flourish.

    Encouraging: Nurturing Positivity Within and Around
    The second letter of YET highlights the significance of encouragement. Positivity acts as a catalyst for growth, fueling our motivation and helping us overcome obstacles. By offering support and motivation to ourselves and others, we create an environment that fosters personal and collective development. Small acts of encouragement, such as uplifting words or acknowledging progress, can make a remarkable difference in our journey toward positivity and growth.

    Trusting: Building Confidence in the Journey
    The final letter of YET emphasizes the power of trust. Trusting ourselves, others, and the growth process is essential for cultivating positivity. When we trust our abilities, we build confidence and resilience, enabling us to face challenges head-on. Trusting others allows us to collaborate, seek guidance, and learn from their experiences. Moreover, having faith in the growth process helps us navigate uncertainty, knowing that every step forward contributes to our overall development.

    Embracing the YET Mindset:
    Embracing the YET mindset is a powerful tool for personal transformation. By yielding to change, we open ourselves up to new possibilities and embrace the growth potential. We uplift ourselves and others through encouragement, creating an atmosphere that fosters positivity and fuels our motivation. Trusting in ourselves, others and the journey ahead instills confidence and resilience, helping us navigate the ups and downs of life with grace and determination.

    Practical Tips for Cultivating the YET Mindset:

    1. Practice prayer and mindfulness: Cultivate awareness of your thoughts and emotions, allowing yourself to yield to change and adapt more quickly.
    2. Celebrate progress: Encourage yourself and others by acknowledging achievements, no matter how small. Celebrating progress boosts motivation and creates positive momentum.
    3. Seek support: Trust in the power of collaboration and seek guidance and support from others who can help you grow.
    4. Embrace challenges: Instead of shying away from challenges, approach them with a mindset of curiosity and learning. Trust that you can overcome obstacles and grow from the experience.


    Embracing the YET mindset—Yielding, Encouraging, Trusting—enables us to unlock our potential for growth and positivity. By yielding to change, encouraging ourselves and others, and trusting in the journey, we create an empowering environment for personal development. Let us embrace the power of YET and embark on a path of growth, resilience, and unwavering optimism. Remember, you can yield, encourage, and trust—ultimately transforming your life and positively impacting those around you.

    Affirmation for the Power of YET!

    1. I am not completely forgiving YET, but I will be compassionate and embrace forgiveness, nurturing harmonious relationships.
    2. I am not an active listener YET, but I will be present and attentive, fostering deeper connections with others.
    3. I am not self-confident YET, but I will be secure in my identity, radiating inner strength and inspiring others.
    4. I am not entirely patient YET, but I will be understanding and cultivate patience, promoting peaceful interactions.
    5. I am not consistently empathetic YET, but I will be understanding and compassionate, supporting those in need.
    6. I am not entirely self-accepting YET, but I will embrace my uniqueness and love myself unconditionally.
    7. I am not entirely assertive YET, but I will express my needs and boundaries clearly and confidently.
    8. I am not always a good forgiver YET, but I will release grudges and embrace healing in my relationships.
    9. I am not fully mindful of my words YET, but I will speak with kindness and consideration, nurturing positive connections.
    10. I am not entirely free from self-doubt YET, but I will embrace my worthiness and trust in my capabilities, fostering inner growth.

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    Winter Blues, Go Away!

    The winter blues are a real thing. Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs at the same time every year. It usually starts in the fall and continues into the winter months. In a given year, about 5 percent of the U.S. population will report symptoms of seasonal depression. Seasonal depression is more common in women than men. The main onset of seasonal depression is between 20 and 30 years of age but it can happen earlier. It is also more common in people who live in northern climates.

    Typical symptoms of seasonal depression include loss of self-esteem, hopelessness, diminished interest in activities, low tolerance for stress, extreme mood swings, sleep problems, lethargy, overeating, avoidance of social contact, and loss of libido.

    There are several theories about what causes seasonal depression. One theory is that it is caused by a lack of sunlight. Sunlight helps our bodies produce vitamin D, which is essential for our mood. Another theory is that changing seasons can disrupt our body’s natural circadian rhythms. It’s certainly no surprise that this time of year brings a lot of stressors into our lives, and people can feel lonely and isolated on top of it all.

    Even if we don’t know why the winter blues come this time of year, the good news is that you can do things to ease your symptoms and beat seasonal depression.

    Here are a few tips:

    • Get outside: Spend time in the sunlight, even if it’s just for a few minutes. This can help improve your mood and boost your energy levels. One option is light therapy, which involves sitting in front of a special light box for 30 minutes daily.
    • Exercise: Exercise releases endorphins, which have mood-boosting effects. A moderate amount of activity is the key to maintaining your mental health.
    • Connect with others: Isolation can worsen seasonal affective disorder symptoms. It can be a vicious cycle where we feel cut off but don’t want to reach out, and the process spins on. Make an effort to talk to friends or professionals.
    • Practice gratitude: Studies have shown that gratitude can have a powerful effect on your well-being. It can improve your physical health, mental health, and overall satisfaction with life. Reflect on the things you’re grateful for, no matter how small.
    • Another option is an antidepressant medication. If you think you might be suffering from seasonal depression, talk to your doctor. I know lots of people don’t want to take medication, and there is certainly no “happy pill” but medication may alleviate a lot of your symptoms.

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    5 Ways to Boost Your Mental Health

    Scientists tell us there are certain things we can do to improve our mental wellbeing. These techniques will help you feel more positive about yourself.

    They teach you how to ride the lows and wait out the lows. Once you know that, nothing can stop you from getting what you want out of life.

    Today, we’re going to share with you five ways to boost your mental health. Keep reading for more.

    1. Connect With Others

    Good relationships don’t need years to build. They can form in a matter of months, or weeks even. Plus, they don’t have to be an all-in, best-friends-for-life type of relationship.

    Just talking to a neighbor or members of your church can have a great impact on your mental health. You learn to listen, empathize, and build a strong sense of self-worth and value.

    Have you and a friend not seen each other in a while? Then, reach out and try to arrange a coffee date so you can get together and catch up.

    How about your children or other family members? Why not try to set an hour during the day where you talk or play games?

    We all know how social media has become an important part of our lives. And it’s made it easier to stay in touch with important people in our lives, especially if they live far away.

    It’s good to text and chat on a regular basis. Just make sure technology isn’t replacing your face-to-face communications with people.

    2. Learn New Skills

    Learning a new skill or hobby can have a significant boost on your mental health. It’s an excellent way to meet new people and improve your self-esteem.

    It’s nice to have a sense of purpose, other than your work. It gives you something to look forward to each day.

    The problem, however, is many people complain they don’t have enough hours in the day. Luckily, though, technology has made learning more accessible.

    Here are some of the ways you can use those high-tech gadgets you have to good use:

    • Sign up for an online course, like learning a new language or a practical skill like programming

    • Look for free video tutorials online to help you out with a DIY project

    • If you enjoy cooking, find healthy recipes and learn how to make them

    • Try a new hobby that challenges and entertains you, like painting, writing, or gardening

    • Learn to play a new sport or physical activity

    3. Pay More Attention

    We’re all guilty of not paying attention to people and things going on around us. We’re always busy with work or scrolling through our social media feed.

    Learning to focus all your senses on the present moment can improve your mental well-being. It also boosts your mood and lowers stress levels. Experts call this type of focus ‘mindfulness’.

    When you practice mindfulness, you enjoy the little things in life. Things like watching a bird soar overhead or taking in the nuances of nature are just two small examples.

    When you’re in tune with the small details, you feel more relaxed and at peace. Plus, you start to get a better understanding of what makes you happy or anxious, which is a healthy way to approach life’s challenges.

    4. Get Physically Active

    When you do any type of physical activity, you boost your physical fitness, as well as your mental wellness. It could be a short 15-minute walk, an hour of cycling each week, or 30 minutes at the gym. You pick the activities that you enjoy and that make you feel good.

    Then, once you start noticing the difference, you start to feel good about your looks. That’s when your confidence will soar through the roof.

    In addition, your brain signals the nervous central system to release ‘feel-good’ hormones known as endorphins. These wonder chemicals trigger a positive response, which boosts your mood. They also reduce feelings of pain and anxiety.

    Check out the following tips on how to get moving to boost your mental health:

    • Look online for free activities catered to your fitness level

    • Find local centers where you can dance, swim, or cycle

    • Try running with a ‘couch to 5K’ app or podcast

    • If you have a chronic health condition or a disability, there are many exercise’s and physical activities that can be customized to meet your needs

    5. Give to Others

    According to research, acts of kindness and giving are great ways to improve your mental well-being. The reason is that when we help others, our brains trigger the release of another ‘feel-good’ hormone called oxytocin.

    This chemical promotes feelings of empathy and trust. It also makes us calmer, happier, and more inspired to do more.

    Giving to others could be volunteering at a local shelter or helping out someone on a personal level. The point is to offer your time and energy doing something for other people. In return, you’ll feel good about yourself, knowing that you’re valued and appreciated