Climate Anxiety: The Psychological Impacts of Climate Change

Are We Doomed?

Climate change refers to long-term changes in the Earth’s weather pattern and temperatures due to increased fossil fuel emissions. Studies have shown that humans have become the leading cause of climate change as the Earth’s surface is now around 1.1°C (2°F) warmer than in the 1800s. While that may not sound like a significant rise, the United Nations notes that it can lead to major environmental changes with catastrophic consequences including water scarcity, flooding, declining biodiversity, severe fires and storms.[1] Such dire warnings and predictions have led to psychological distress about what the future may hold. 

Climate Anxiety

Ecological anxiety (i.e., eco-anxiety) is the psychological discomfort arising from the threat of an ecological disaster, which itself is seen as uncertain or difficult to control. Climate change anxiety falls under the category of eco-anxiety and is explained as “the distress caused by climate change as people become anxious about their future.”[2] Nadarajah et al. (2022) note that climate change has become a source of concern for many international organizations including the United Nations and the World Health Organization (WHO) as they now consider this ecological threat to be the greatest danger to mental health within the next century.[3]  

The consequences humanity is already facing have been shown to have effects on their mental health and well-being. For example, excessive heat has been associated with increased aggression, suicide, and hospitalizations for mental illness. Air pollution caused by fine air particulate matter can lead to cognitive impairment and behavioral problems in vulnerable populations. Extreme heat and severe weather events also pose a greater risk to children’s development due to their thermoregulation not being fully developed and their greater dependency on adults and social support.[4] 

Climate anxiety can be caused due to either direct causes (e.g., trauma resulting from extreme weather events) or indirect causes (e.g., trauma from a perceived threat to the future). These causes can have different impacts on an individual’s symptoms of climate anxiety.  Cognitive-emotional impairments include difficulty sleeping, crying, nightmares, and rumination. Functional-impairments of climate anxiety include the inability to work or socialize with others.[5] Other mental health disorders have been associated with climate-related trauma such as post-traumatic stress disorder (PTSD), depression, anxiety, suicidal thoughts, and survivor guilt. Some individuals can even develop mood disorders or maladaptive eating due to the great uncertainty the future can hold and the intense fear that comes from questioning the future of their existence.[6]

Cross-National Investigation of Climate Anxiety 

While climate anxiety is just beginning to be studied, most research conducted has been done in Western, Educated, Industrialized, Rich Democracies (WEIRD). However, more emphasis is being drawn on the need for worldwide research on how global warming is affecting global populations psychologically. A 2021 study conducted in 50 different countries by Peoples’ Climate Vote found 64% of 1.2 million respondents believed climate change to be a global threat. Additionally, a survey conducted by Yale University in 2021 noted that the majority of people from over 30 countries felt climate change would affect them by either a “moderate amount” or a “great deal”.[7] Further, a 2021 poll conducted by Hickman et al., in the Global South found that Brazil (86%), India (80%), Nigeria (70%), and the Philippines (92%) all indicated high levels of fear for the future. Adversely, Russia reported some of the lowest concerns at 9.6%,[8] but this may be attributed to that population’s lack of climate-related information due to extreme internet/information censorship enacted by their government.[9] 

Due to the great fear of climate change, many studies, such as Ogunbode et al., (2022), have shown a direct relationship between climate anxiety and pro-environmental behaviors, such as supporting climate policies and climate activism. This is especially prominent among European, democratic, affluent countries - as their citizens are likely to have fewer political or financial barriers to expressing their concerns and have more opportunities to learn about global warming and its consequences. Additionally, pro-environmental behaviors are linked with individualist countries, as people feel a greater need to act on their personal beliefs.[10]

Generation Z &the Fear for Their Future 

While most climate anxiety research involves WEIRD countries, a global trend is beginning to emerge in cross-national data: Generation Z (i.e., those born 1997-2012) is more concerned with climate change than the generations before them. The Lancet Planetary Health (2021) conducted a global survey in 10 different countries asking young people (16 to 25 y/o) about their climate anxiety and their reaction to governmental response.[11] From this study, 83% of young people reported they were at least “moderately worried” and 59% reported they were “very worried” about global warming and its threat to the future. Additionally, 45% expressed that their worry affected their daily functioning such as concentrating, working, socializing, eating, and spending time in nature. The study also reveals respondents' fear for their future, with 75% indicating that the “future is frightening” and 56% feeling “humanity is doomed”.[12]

These pessimistic views are understandable, as Generation Z and those after will bear the harsh burden of climate change. A 2021 review by Hickman et al., found Gen-Z and future generations will face extremely high disease risk due to environmental changes. Hickman’s study also examined young people’s view on government response to climate change, and found respondents felt “frustrated by unequal power, betrayed and angry, and disillusioned with authority, drawing battle lines”.[13] The ecological crisis has gotten to the heart of younger populations, with one 16-year-old noting, “I think it’s different for young people. For us the destruction of the planet is personal.”[14] 

Young people have even turned to legal action in the hope of pushing the government to take action on the climate crisis. The case of Juliana v. United States was filed in 2015 after 21 children and young adults (8-19 y/o) asserted the government’s inaction on climate change was violating their right to life, liberty, and property. Additionally, the youth plaintiffs argued it was the government’s duty to protect public groups, which they failed to do as they permitted and encouraged fossil fuel usage.[15] However, in 2020 the case was thrown out stating the issue needed to be raised with the executive and legislative branches of government versus the courts.[16]

Many factors play into why this generation feels more strongly about climate change - the most prominent is media exposure. Younger generations are becoming more exposed to news, images, and reports of environmental disasters due to constant access to the internet and social media from their smartphones, and thus frequently witness the consequences of global warming.[17] Moreover, repeated exposure to negative news on climate change increases their awareness of the threat and increases their anticipation of the consequences. This then leads to additional information-seeking as a reactive behavior to the uncertainty of the future.[18] Finally, the social norms around climate change within younger generations are more pro-environmental, thus giving them a sense of security in their feelings. Ogunbode et al., (2022) add that when people around an individual react to the consequences in a similar way, they feel justified in their behaviors.[19]

Mitigating Climate Anxiety 

While the threat from climate change is a grave concern for many people, there are steps individuals can take to lower their anxiety as well as combat the crisis. Individuals can also decrease their climate anxiety as well as make a difference by supporting pro-environmental behaviors (e.g., saving energy at home, avoiding food waste, and using public transportation) and promoting policies and organizations that push to help the environment.[20] Taking pauses or meditating can also calm certain anxieties people may have about the climate crisis. Mindfulness can allow people to focus on the present moment and learn compassion for themselves and nature. Further, individuals can use contemplative time to reflect on the complexity of climate change, understand change cannot come overnight and can allow them to reflect on the power they hold to enact change and help make a difference. Psychotherapy, particularly cognitive behavioral therapy (CBT), can be useful for people to employ and work through their concerns with a mental health professional.[21] Particular components of CBT that can be useful in combating climate anxiety include:[22] 

• Using problem-solving skills to cope with difficult situations

• Learning to develop a greater sense of confidence in one’s own abilities

• Facing one’s fears instead of avoiding them

• Learning to calm one’s mind and relax one’s body

Additionally, individuals can seek clinicians who practice ecotherapy, or nature therapy, as these practitioners may have a greater awareness of current climate concerns. This is especially useful as ecotherapy focuses on reconnecting with nature and exploring how people’s lives are part of a greater system. If conducted in a group format, ecotherapy allows people to explore their personal relationships with nature as well as share with others their emotions and worries,[23] which can further validate their feelings and help someone feel less alone.

Future Steps 

Although climate anxiety is a relatively new concept, more emphasis needs to be placed on investigating the impacts of climate anxiety on non-WEIRD populations. Additionally, focusing on how different international factors such as education, religion, and region affects people’s feelings towards global warming will allow a better way to educate and create more effective strategies to help slow climate change.[24,25] Moving forward, it is imperative for mental health professionals to continue to develop strategies that allow clients to feel their concerns are being heard, as this phenomenon will only worsen as the consequences of climate change continue to rise. 

If you or someone you know is struggling with depression, hopelessness and/or anxiety regarding climate concerns, please reach out to a licensed mental health professional (e.g., a psychotherapist, psychologist or psychiatrist) for guidance and support.

Contributed by: Ryann Thomson

Editor: Jennifer (Ghahari) Smith, Ph.D.

references

1 United Nations. (n.d.). What is climate change? | United Nations. https://www.un.org/en/climatechange/what-is-climate-change

2 Nadarajah, K., David, J., Brun, L., Bordel, S., Moyon, L., Foll, D. L., Delouvée, S., & Somat, A. (2022b). “We Are Running Out of Time”: Temporal Orientation and Information Seeking as Explanatory Factors of Climate Anxiety among Young People. Psych, 4(3), 560–573. https://doi.org/10.3390/psych4030043

3 Nadarajah et al., (2022)

4 Clayton, S. (2020). Climate anxiety: Psychological responses to climate change. Journal of Anxiety Disorders, 74. https://doi.org/10.1016/j.janxdis.2020.102263

5  Nadarajah et al., (2022)

6 Reyes, M. E. S., Carmen, B. P. B., Luminarias, M. E. P., Mangulabnan, S. a. N. B., & Ogunbode, C. A. (2021). An investigation into the relationship between climate change anxiety and mental health among Gen Z Filipinos. Current Psychology, 42(9), 7448–7456. https://doi.org/10.1007/s12144-021-02099-3 

7 Tam, K., Chan, H., & Clayton, S. (2023b). Climate change anxiety in China, India, Japan, and the United States. Journal of Environmental Psychology, 87, 101991. https://doi.org/10.1016/j.jenvp.2023.101991 

8 Hickman, C., Marks, E., Pihkala, P. P., Clayton, S., Lewandowski, R. J., Mayall, E. E., Wray, B., Mellor, C., & Van Susteren, L. (2021). Climate anxiety in children and young people and their beliefs about government responses to climate change: a global survey. The Lancet Planetary Health, 5(12), e863–e873. https://doi.org/10.1016/s2542-5196(21)00278-3

9 Litvinova, D. (2023, May 24). The cyber gulag: How Russia tracks, censors and controls its citizens | AP News. AP News. https://apnews.com/article/russia-crackdown-surveillance-censorship-war-ukraine-internet-dab3663774feb666d6d0025bcd082fba 

10 Ogunbode, C. A., Doran, R., Hanss, D., Ojala, M., Salmela-Aro, K., Van Den Broek, K. L., Bhullar, N., De Aquino, S. D., Marot, T. A., Schermer, J. A., Wlodarczyk, A., Lu, S. L., Jiang, F., Maran, D. A., Yadav, R., Ardi, R., Chegeni, R., Ghanbarian, E., Z and, S., . . . Karasu, M. (2022). Climate anxiety, wellbeing and pro-environmental action: correlates of negative emotional responses to climate change in 32 countries. Journal of Environmental Psychology, 84, 101887. https://doi.org/10.1016/j.jenvp.2022.101887

11 Hickman et al., (2021) 

12 Ibid. 

13 Ibid. 

14 Ibid. 

15 Salas, R. N., Jacobs, W., & Perera, F. P. (2019). The Case of Juliana v. U.S. — Children and the Health Burdens of Climate Change. The New England Journal of Medicine, 380(22), 2085–2087. https://doi.org/10.1056/nejmp1905504

16 Youth climate lawsuit against federal government headed for trial. (2023). Yale E360. https://e360.yale.edu/digest/juliana-youth-climate-lawsuit-trial 

17 Nadarajah et al., (2022)

18 Ibid. 

19 Ogunbode et al., (2022) 

20 Ibid. 

21 Reyes et al., (2021) 

22 What is Cognitive Behavioral Therapy? (2017, July 31). https://www.apa.org. https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral  

23 GoodTherapy Editor Team. (2018, August 15). Ecotherapy/nature therapy. https://www.goodtherapy.org/learn-about-therapy/types/econature-therapy 

24 Tam et al., (2023)

25 Reyes et al., (2021) 

The Need for Novelty

Exposure to Novelty

Novel stimuli has been evolutionary and developmentally advantageous for humans throughout time.[1] As foragers, it was beneficial for early humans to move around a lot and explore new environments; those who did likely gained new knowledge and skills.[2] Additionally, exploring novel environments gave humans more possibilities of food and potential mates, increasing chances of survival and reproduction. In order for people to survive, innovation and evolution was needed and achieved through the pursuit of novelty.[3]

Novelty is defined as something that has not been previously experienced and/or deviates from one’s routine.[4] Such examples include: meeting a new person, experiencing a new smell, taste, environment, or recreational activity - essentially, this can include any aspect of perception that isn’t already present in an observer’s memory system.[5,6] When a new stimulus is encountered, the hippocampus is stimulated and releases dopamine into the body.[7,8] Acting as a reward system to encourage the pursuit of new stimuli and environments,[9] dopamine also activates long-term potentiation, facilitating learning and memory of the new stimulus.[10,11]

If there is repetitive exposure to a stimulus, the body adapts by reducing the response to it - a process known as habituation.[12] Habituation allows the brain to ignore unimportant information and focus on new and relevant stimuli.[13] Specifically, the brain inhibits a response to stimulus that is familiar and frequently encountered, allowing selective attention to novel stimuli.[14] For example, an individual exposed to a constant smell will gradually show a reduced response until the smell is no longer perceived.[15] To encourage novelty seeking (which is evolutionarily advantageous) the body produces less dopamine (i.e., less of a reward) for repeated exposure to a stimulus.[16]

Novelty as a psychological need

Research has demonstrated that novel exposure is positively associated with well-being.[17,18] The hedonic adaptation prevention (HAP) model developed by Sheldon et al., (2012) found that variety, unexpectedness, and surprise in everyday life promote an increase in well-being;[19,20] additionally, the repetition and continuation of these factors help maintain an increase in happiness over time.[21] Exposure to unfamiliar stimuli and environments are also linked to a decrease in stress, anxiety, and depression.[22]

A study done by Bagheri and Milyavskaya (2020), analyzed whether novelty can qualify as a psychological need within the self-determination theory.[23] This theory states that humans have three psychological needs -autonomy, competence, and relatedness- which underlie motivation and development.[24,25] The fulfillment of these psychological needs are essential for psychological growth, well-being, and optimal functioning.[26,27] In order for novelty to meet the criteria of a psychological need it must: have a positive effect on well-being; universally affect all people regardless of age and novelty preference; cause a decrease in well-being when absent; and cause benefits to most areas of life.[28] Novelty satisfies all of these criteria and thus behaves very similarly to other psychological needs in that it is essential for life satisfaction and fulfillment. Further, novelty is needed for humans to psychologically function and is essential for life satisfaction and fulfillment.[29]

Why new things are good for us

In addition to positively affecting one’s well being, exposure to novelty has been found to improve memory and brain plasticity,[30-32] facilitate learning,[33,34] and promote active decision making.[35] Crescentini et al. (2018) also found that novelty is associated with autonomy, positive relationships, and personal growth in adolescents.[36,37] Exposure to novelty introduces the brain to new information, in turn adjusting old conceptual categories and creating new mental representations.[38] This can create new perspectives and meaning, which can help individuals evaluate situations from numerous perspectives and adjust their behavior and emotional reactions accordingly.[39,40] Additionally, exposure to novelty can help people cope with challenges and find rational solutions, instigating growth and development.[41-43]

Exposure to novelty is linked to memory improvement.[44-46] When a new stimulus is encountered, dopamine is released. Since dopamine is responsible for memory enhancement, novelty therefore induces and strengthens memories.[47] Additionally, the violation of expectations leads to memory enhancement.[48] Humans compare incoming information with already existing knowledge and schemas to make predictions.[49] New stimuli are more likely to differ from previous mental concepts, negating expectations and becoming more memorable; the unpredictability and unexpectedness of novelty improves memory.[50] A study done by Ballarini et al. (2013) found that participating in a novel activity before learning school lessons improved long-term memory in elementary school students.[51] Seeking out and experiencing novelty is also linked to creativity.[52,53] Since creativity is characterized by the formation of novel cognitive content and ideas,[54] there is a cyclical between creativity and novelty: creativity is developed around the concept of novelty, and novelty-seeking often acts as a prerequisite for creativity.[55] 

Boredom’s effect on anxiety and mental health

Without the presence of novelty, environments can consist of unvarying and repeated stimulation;[56,57] consequently, boredom and loss of engagement are likely to exist.[58] A study done by Tze et al. (2015) found that when boredom was present in an academic setting, there was less motivation to learn, less effort put forward, and more disengagement in school.[59] Further, boredom negatively affects academic performance and goals,[60] and has been linked to a higher susceptibility to cognitive dysregulation,[61,62] depressive symptoms and anxiety,[63,64] increased usage of drugs,[65] hopelessness,[66] loneliness,[67] and aggression.[68]

Why time speeds up as we get older

A study done by Ferriera et al.(2016) found evidence that time feels like it passes by faster for older individuals;[69] further, the perception of time passage is accelerated as one ages.[70] One reason for this phenomenon could be a person’s lack of new experiences and novelty.[71]

In addition to the subjective feeling that time speeds up with age, adults also report a disproportionate recollection for events that occurred in childhood or early adulthood, known as the reminiscence bump.[72] Claudia Hammond (2013) argues that the reason behind the reminiscence bump is novelty.[73] When an individual is doing something new for the first time such as riding a bike, learning a new skill, or starting a new job, the moment is encoded strongly into memory, causing an individual to remember the event for many years to come.[74,75] Childhood and early adulthood contain a vast amount of new information and the learning of new skills, which in turn become encoded into memory;[76] in contrast, adults are more likely to have less new experiences as daily life becomes more routine and therefore encode less into memory.[77] This can cause an overrepresentation of childhood and early adulthood memories in autobiographical memory and can make that period of life feel longer.[78] This also explains why childhood and early adulthood may feel “slower” than older adulthood. 

How to slow down time and increase well-being

Novelty and new experiences can be used to slow down time and increase well-being.[79] Additionally, the subjective perception of time is based on the amount of new memories created over a time period.[80] For example, the more new memories created during a vacation, the longer the trip will seem when looking back on it.[81] Some examples of ways to keep one’s brain active and incorporate novelty into life include:[82,83]

• Learn a new language.

• Vacation to a new place.

• Take a new route home from work.

• Learn a new skill (e.g., skiing, sewing, cooking, or guitar).

• Move and live in a different city.

• Take a class on a subject that interests you.

• Volunteer for a local or global organization.

• Change the furniture or décor in your home.

• Try a new restaurant or even a new meal.

• Try a new physical fitness activity (e.g., biking, yoga, Pilates, or boxing).

• Plant a garden.

• Attend a new community event.

• Go camping.

• Read a new book.

• Meditate.

• Attend a new live music performance.

• Visit a museum.

• Make conversation with strangers.

• Learn about a different culture.

• Go wine tasting.

• Try out a new look or hairstyle.

• Join an intramural or club sports team.

• Start biking to work or to the store.

• Explore a new park or hike a new trail.

If you feel yourself suffering from boredom, feel disengaged in life, are suffering from anxiety or depression and the effects are not mitigated from increased experience of novelty, consider reaching out to a mental health professional for additional support.

Contributed by: Amelia Worley

Editor: Jennifer (Ghahari) Smith, Ph.D.

REFERENCES

1  Schomaker, J. (2019, March 9). Unexplored territory: Beneficial effects of novelty on memory. Neurobiology of Learning and Memory. Retrieved July 23, 2022, from https://www.sciencedirect.com/science/article/pii/S1074742719300516

2  Bagheri, L., & Milyavskaya, M. (2019, October 22). Novelty–variety as a candidate basic psychological need: New evidence across three studies - motivation and emotion. SpringerLink. Retrieved July 23, 2022, from https://link.springer.com/article/10.1007/s11031-019-09807-4

3  González-Cutre, D., Sicilia, Á., Sierra, A. C., Ferriz, R., & Hagger, M. S. (2016, July 8). Understanding the need for novelty from the perspective of self-determination theory. Personality and Individual Differences. Retrieved July 23, 2022, from https://www.sciencedirect.com/science/article/abs/pii/S0191886916307863

4  Bagheri, L., & Milyavskaya, M. (2019)

5  Reichardt, R., Polner, B., & Simor, P. (2020, April). Novelty manipulations, memory performance, and predictive coding: The role of unexpectedness. Frontiers. Retrieved July 23, 2022, from https://www.frontiersin.org/articles/10.3389/fnhum.2020.00152/full

6  Barto, A., Mirolli, M., and Baldassarre, G. (2013). Novelty or surprise? Front. Psychol. 4:907. doi: 10.3389/fpsyg.2013.00907 

7  Shohamy, D., and Adcock, R. A. (2010). Dopamine and adaptive memory. Trends Cogn. Sci. 14, 464–472. doi: 10.1016/j.tics.2010.08.002

8  Reichardt, R., Polner, B., & Simor, P. (2020)

9  Costa, V. D., Tran, V. L., Turchi, J., & Averbeck, B. B. (2014). Dopamine modulates novelty seeking behavior during decision making. American Psychological Association. Retrieved July 16, 2022, from https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0037128

10  Shohamy, D., and Adcock, R. A. (2010)

11  Reichardt, R., Polner, B., & Simor, P. (2020)

12  Trinity College Dublin. (2014, June 18). Groundbreaking model explains how the brain learns to ignore familiar stimuli. ScienceDaily. Retrieved July 23, 2022 from www.sciencedaily.com/releases/2014/06/140618131957.htm

13  Ibid.

14  Ramaswami, M. (2014, June 18). Network plasticity in adaptive filtering and behavioral habituation. Neuron. Retrieved July 12, 2022, from https://www.cell.com/neuron/fulltext/S0896-6273(14)00350-X?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS089662731400350X%3Fshowall%3Dtrue

15  Ibid.

16  Costa, V. D., Tran, V. L., Turchi, J., & Averbeck, B. B. (2014)

17  Li, W. W., Yu, H., Miller, D. J., Yang, F., & Rouen, C. (2020, December). Novelty seeking and mental health in Chinese university students before, during, and after the COVID-19 pandemic lockdown: A longitudinal study. Frontiers. Retrieved July 23, 2022, from https://www.frontiersin.org/articles/10.3389/fpsyg.2020.600739/full

18  Pirson M. A., Langer E., Zilcha S. (2018). Enabling a socio-cognitive perspective of mindfulness: The development and validation of the Langer Mindfulness Scale. J. Adult. Dev. 25 168–185. 10.1007/s10804-018-9282-4 

19  Sheldon, K. M., & Lyubomirsky, S. (2012). The Challenge of Staying Happier: Testing the Hedonic Adaptation Prevention Model. Personality and Social Psychology Bulletin, 38(5), 670–680. https://doi.org/10.1177/0146167212436400

20  González-Cutre, D., Sicilia, Á., Sierra, A. C., Ferriz, R., & Hagger, M. S. (2016, July 8).

21  Sheldon, K. M., & Lyubomirsky, S. (2012)

22  Li, W. W., Yu, H., Miller, D. J., Yang, F., & Rouen, C. (2020)

23  Bagheri, L., & Milyavskaya, M. (2019)

24  Self-Determination Theory. Self-Determination Theory of Motivation - Center for Community Health & Prevention - University of Rochester Medical Center. (n.d.). Retrieved July 18, 2022, from https://www.urmc.rochester.edu/community-health/patient-care/self-determination-theory.aspx

25  González-Cutre, D., Sicilia, Á., Sierra, A. C., Ferriz, R., & Hagger, M. S. (2016)

26  Ibid.

27  Ryan, R., & Deci, E. (2000, January). Self-determination theory and the facilitation of intrinsic motivation ... Retrieved July 23, 2022, from https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf

28  Bagheri, L., & Milyavskaya, M. (2019)

29  Ibid.

30  Düzel, E., Bunzeck, N., Guitart-Masip, M., & Düzel, S. (2009, August 26). Novelty-related motivation of anticipation and exploration by dopamine (NOMAD): Implications for healthy aging. Neuroscience & Biobehavioral Reviews. Retrieved July 23, 2022, from https://www.sciencedirect.com/science/article/pii/S0149763409001298?casa_token=Rf_tN1X1AtsAAAAA%3AGL_C25SnzfKB2Hf-0lCzV85aYjrSzwZxXITd91xcpUkN6tpVl35mEZst2kJa-JaKyCbqGSU0_aA8

31  Schomaker, J. (2019)

32  Ballarini, F., Martínez, M. C., Perez, M. D., Moncada, D., & Viola, H. (2013). Memory in elementary school children is improved by an unrelated novel experience. PLOS ONE. Retrieved July 17, 2022, from https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0066875

33  Schomaker, J. (2019)

34  Porubanova, M., Shaw, D. J., McKay, R., & Xygalatas, D. (n.d.). Memory for expectation-violating concepts: The effects of agents and cultural familiarity. Retrieved July 23, 2022, from https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0090684

35  Schomaker, J. (2019)

36  Reichardt, R., Polner, B., & Simor, P. (2020)

37  Düzel, E., Bunzeck, N., Guitart-Masip, M., & Düzel, S. (2009, August 26). Novelty-related motivation of anticipation and exploration by dopamine (NOMAD): Implications for healthy aging. Neuroscience & Biobehavioral Reviews. Retrieved July 23, 2022, from https://www.sciencedirect.com/science/article/pii/S0149763409001298?casa_token=Rf_tN1X1AtsAAAAA%3AGL_C25SnzfKB2Hf-0lCzV85aYjrSzwZxXITd91xcpUkN6tpVl35mEZst2kJa-JaKyCbqGSU0_aA8

38  Li, W. W., Yu, H., Miller, D. J., Yang, F., & Rouen, C. (2020)

39  Ibid.

40  Haigh, E. A. P., Moore, M. T., Kashdan, T. D., and Fresco, D. M. (2011). Examination of the factor structure and concurrent validity of the Langer Mindfulness/Mindlessness Scale. Assessment 18, 11–26. doi: 10.1177/1073191110386342

41  Li, W. W., Yu, H., Miller, D. J., Yang, F., & Rouen, C. (2020)

42  González-Cutre, D., Sicilia, A., Sierra, A. C., Ferriz, R., and Hagger, M. S. (2016). Understanding the need for novelty from the perspective of self-determination theory. Pers. Indiv. Differ. 102, 159–169. doi: 10.1016/j.paid.2016.06.036

43  Jagtap, S. (2019). Design creativity: refined method for novelty assessment. Int. J. Des. Creativity Innov. 7, 99–115. doi: 10.1080/21650349.2018.1463176

44  Schomaker, J. (2019)

45  Porubanova, M., Shaw, D. J., McKay, R., & Xygalatas, D. (n.d.).

46  Ballarini, F., Martínez, M. C., Perez, M. D., Moncada, D., & Viola, H. (2013)

47  U.S. Department of Health and Human Services. (2016, September 27). How novelty boosts memory retention. National Institutes of Health. Retrieved July 4, 2022, from https://www.nih.gov/news-events/nih-research-matters/how-novelty-boosts-memory-retention

48  Porubanova, M., Shaw, D. J., McKay, R., & Xygalatas, D. (n.d.).

49  Ibid.

50  Schomaker, J. (2019)

51  Ballarini, F., Martínez, M. C., Perez, M. D., Moncada, D., & Viola, H. (2013)

52  Li, W. W., Yu, H., Miller, D. J., Yang, F., & Rouen, C. (2020)

53  Goclowska, M. A., Ritter, S. R., Elliot, A. J., and Baas, M. (2019). Novelty seeking is linked to openness and extraversion, and can lead to greater creative performance. J. Pers. 87, 252–266. doi: 10.1111/jopy.12387

54  Cropley, A. J. (1990). Creativity and mental health in everyday life. Creativity Res. J. 13, 167–178. doi: 10.1080/10400419009534351

55  Li, W. W., Yu, H., Miller, D. J., Yang, F., & Rouen, C. (2020)

56  Ibid.

57  Langer, E. (2014). Mindfulness. Boston: Da Capo Press.

58  González-Cutre, D. et al., (2016)

59  Tze, V.M.C., Daniels, L.M. & Klassen, R.M. (2016). Evaluating the Relationship Between Boredom and Academic Outcomes: A Meta-Analysis. Educ Psychol Rev 28, 119–144 https://doi.org/10.1007/s10648-015-9301-y

60  Ibid.

61  Tutzer, F., Frajo-Apor, B., Pardeller, S., Plattner, B., Chernova, A., Haring, C., Holzner, B., Kemmler, G., Marksteiner, J., Miller, C., Schmidt, M., Sperner-Unterweger, B., & Hofer, A. (2021, January 10). Psychological distress, loneliness, and boredom among the general population of Tyrol, Austria during the COVID-19 pandemic. Frontiers. Retrieved July 23, 2022, from https://www.frontiersin.org/articles/10.3389/fpsyt.2021.691896/full 

62  Isacescu J, Struk AA, Danckert J. Cognitive and affective predictors of boredom proneness. Cogn Emot. (2017) 31:1741–8. doi: 10.1080/02699931.2016.1259995 

63  Tutzer, F. et al., (2021)

64  Vodanovich SJ, Verner KM, Gilbride TV.(1991) Boredom proneness: its relationship to positive and negative affect. Psychol Rep. 69:1139–46. doi: 10.2466/pr0.1991.69.3f.1139

65  Yan L, Gan Y, Ding X, Wu J, Duan H. The relationship between perceived stress and emotional distress during the COVID-19 outbreak: Effects of boredom proneness and coping style. (2020) 77:102328. doi: 10.1016/j.janxdis.2020.102328

66  Goldberg, Y. K., Eastwood, J. D., Laguardia, J., & Danckert, J. (2011). Boredom: An emotional experience distinct from apathy, anhedonia, or depression. Journal of Social and Clinical Psychology, 30(6), 647–666. https://doi.org/10.1521/jscp.2011.30.6.647 

67  Ibid.

68  Ibid.

69  Ferreira, V. F. M., Paiva, G. P., Prando, N., Graça, C. R., & Kouyoumdjian, J. A. (2016, April 1). Time perception and age. Arquivos de Neuro-Psiquiatria. Retrieved July 20, 2022, from https://www.scielo.br/j/anp/a/d6SvJK5tM6kCFPTmpVj5pSz/?lang=en

70  Ibid.

71  Ibid.

72  Koppel J, Rubin DC. Recent Advances in Understanding the Reminiscence Bump: The Importance of Cues in Guiding Recall from Autobiographical Memory. Psychol Sci. 2016 Apr 1;25(2):135-149. doi: 10.1177/0963721416631955. PMID: 27141156; PMCID: PMC4850910.

73  Hammond, C. (2013). Time warped: Unlocking the mysteries of time perception. Harper Perennial.

74  Ibid.

75  Popova, M. (2022, February 25). Why time slows down when we're afraid, speeds up as we age, and gets warped on vacation. The Marginalian. Retrieved July 22, 2022, from https://www.themarginalian.org/2013/07/15/time-warped-claudia-hammond/

76  Robison, E. (2016, July 1). Why does time seem to speed up with age? Scientific American. Retrieved July 15, 2022, from https://www.scientificamerican.com/article/why-does-time-seem-to-speed-up-with-age/

77  Ibid.

78  Ibid.

79  Ferreira, V. F. M. et al., (2016)

80  Robison, E. (2016)

81  Ibid.

82  Friedman, R. A. (2013, July 20). Fast time and the aging mind. The New York Times. Retrieved July 18, 2022, from https://www.nytimes.com/2013/07/21/opinion/sunday/fast-time-and-the-aging-mind.html

83  Try! 35 ideas for doing something new & different in your life. Allan Karl | Keynote Speaker. (2015, September 4). Retrieved July 23, 2022, from https://www.allankarl.com/try-something-new-35-ideas-for-doing-something-new-different-in-your-life/

The Need for Ecotherapy in Our Overstimulated, Over-Industrialized World

The Science Behind Ecotherapy

From the smells of essential oils emitted by trees to the sounds of running water, there are significant findings that support the calming, healing, and restorative aspects of spending time in nature. In The Nature Fix (2017), Florence Williams investigates and explains a multitude of ways nature benefits humans both psychologically and physiologically. Since our world has begun rapidly urbanizing, people have lost touch with the surroundings in which we adapted, evolved, and thrived. According to Williams, we don’t experience nature often enough anymore to realize how restored it can make us feel, “nor are we aware that studies also show [natural environments] make us healthier, more creative, more empathetic and more apt to engage with the world and with each other.” To support her claim that despite our rapid industrialization, nature remains an innate value of humans, Williams notes that humans “pay considerably more for residences or hotel rooms right on the beach, or the pastoral ninth hole, or a quiet, tree-lined street.” Additionally, experts find that “these habitat preferences are remarkably consistent across cultures and eras.” As a result of our increased separation from the natural environment we still instinctively crave, levels of stress, depression, diabetes, migraines, hypertension, and crime are elevated while attention, memory, eyesight, and social skills worsen.[1] 

Much of what scientists have begun to confirm about the health benefits of nature have long been known and treasured by Indigenous peoples. When discussing the role nature plays in mental well-being, it would be remiss to ignore the fact that the intertwinement of humans and the natural world is Indigenous wisdom that has been around for centuries. Charles and Cajete (2020) write, “Evidence is growing within non-Indigenous communities of the scientific validity of these ancient as well as contemporary practices, and their adaptive value today and for the future.” Instead of the scientific method, traditional and Indigenous wisdom is “based on natural law, the workings of the land and relationships… the essence of Native science is predicated on seeking and supporting life.”[2] Because most Indigenous languages do not have a word for “science,” Indigenous philosopher Kyle Whyte uses the term traditional ecological knowledge (TEK) instead. Whyte defines TEK as “the knowledge, practice, and belief concerning the relationships of living beings to one another and to the physical environment, which is held by peoples in relatively nontechnical societies.” TEK and science differ in their rationality, but are complementary disciplines; TEK is beneficial to scientific advancement. One reason that’s been noted as to why Indigenous communities do not conduct research is because, “Societies without computing capacities built into their TEK systems cannot value quantitative research in the same way that it is valued in natural science disciplines.”[3] Thus, the rise of ecotherapy and nature-based interventions may be new to the Western world, but is in no way a modern discovery nor novel idea to be claimed. 

To understand why nature offers such beneficial rewards to the human body, one can look to the biophilia hypothesis for a fundamental explanation. Williams (2017) explains this hypothesis succinctly: “We feel most ‘at home’ in nature because we evolved there.” Given that humans have a predisposed inclination toward nature, we can build upon the biophilia hypothesis with two pronounced theories that support this claim: the Stress Recovery Theory (SRT) and Attention Restoration Theory (ART). These two theories have surfaced through research on restorative environments, and speak to different aspects of the recovery powers of nature. Rita Berto, an environmental psychologist, finds that “although in both theories natural environments are more restorative than urban or artificial environments, they differ in what drives individuals toward a restorative place: In SRT it is physiological stress, whereas in ART it is mental fatigue.”[4] In Figure 1, the component of nature is visualized as an important step on the way toward restoration, and even more crucial for vitalization. ART and SRT are two theories that, in conjunction with the biophilia hypothesis, provide scientific rationale for the efficacy and legitimacy of eco-psychological interventions.

Figure 1

Process of personal and environmental aspects of fatigue and recovery

Note: This sketch was produced by Rydstedt & Johnsen in 2019 [5]

One reason nature-based therapies and environmental calls-to-action are gaining popularity is due to the rise in ADHD diagnoses in children.[6] Williams finds that, “Of the 6.4 million diagnosed kids in America, half are taking prescription stimulants, an increase of 28 percent since 2007” (Williams p. 233). The Attention Restoration Theory (ART) presents reasoning for why nature is advantageous specifically for focus and concentration. Originally proposed by Stephen and Rachel Kaplan, ART works through four different cognitives states: 1) a clearing of the head, 2) mental fatigue recovery, 3) soft fascination, and 4) reflection.[7] Therefore, as someone takes a walk, their attention becomes increasingly restored because of the lack of cognitive demand, as well as the added scenery and stimuli that evoke reflection and interest in the person. One notable study conducted by Frances Kuo and Andrea Taylor (2004) found that kids showed fewer ADHD symptoms after spending time in nature. The symptoms evaluated in their study included: remaining focused on unappealing tasks, finishing tasks, listening to and adhering to directions, and restraining oneself from distractions. Kuo and Taylor suggest that “green time” can be used to supplement or even replace ADHD medication, especially in cases where medication is undesirable or ineffective.[8] 

Richard Louv coined the term “nature-deficit disorder” in his 2005 book, Last Child in the Woods. In the book’s introduction, Louv writes that rapidly advancing technologies “are blurring the lines between humans, other animals, and machines. The postmodern notion that reality is only a construct-- that we are what we program-- suggests limitless human possibilities.” In trying to build technologies that will allow us to manipulate and control every aspect of our reality, Louv argues that “the young spend less and less of their lives in natural surroundings [and] their senses narrow, physiologically and psychologically, and this reduces the richness of human experience.”[9] Ecotherapy is one way to reconnect with the natural roots from which humankind came. A burgeoning kind of therapy, ecotherapy has promising research and comparable effectiveness to other types of therapy and medication. Buzzell and Chalquist (2005) explain ecotherapy as an “umbrella term for nature-based methods of physical and psychological healing,” which “represents a new form of psychotherapy that acknowledges the vital role of nature and addresses the human-nature relationship.” In their book Ecotherapy: Healing with Nature in Mind, Buzzell and Chalquist put to rest some of the diminutive myths that surround ecotherapy (e.g., it’s a fad, or it just involves thinking good thoughts), and emphasize the dire need for increased nature integration in today’s world: 

The problem of our day is an inner deadening, an increasingly deployed defense against the stresses of living in an overbuilt industrialized civilization saturated by intrusive advertising and media, unregulated toxic chemicals, unhealthy food, parasitic business practices, time-stressed living, and (in the United States) relentlessly mindless political propaganda.[10]

Nature-based therapies offer a multitude of empirically-supported benefits such as decreased heart rates and increased focus. In her book, Williams (2017) provides numerous evidence-based examples of nature improving the human mind and body. One study she describes, conducted by immunologist Qing Li, found that middle-aged Tokyo businessmen who spent three days in the woods experienced a 40 percent increase in natural killer cells. Natural killer cells are part of the innate immune system that limit the spread of tumors and microbial infections, thereby preventing tissue damage.[11] A month after the expedition ended, their natural killer count was “still 15 percent higher than when they started.” This study demonstrates that the positive health effects of nature are not fleeting, but can remain in the body benefiting the system long after the initial encounter.

In addition to the surplus of evidence for its health advantages, nature can also be a safe and non-judgmental place to breathe, reflect, connect, and process difficult feelings like grief. Chris Russo, a psychotherapist and ecotherapist at Seattle Anxiety Specialists, notes that everyone’s experience and relationship to nature is different. Therefore, taking time to investigate that unique relationship is a critical first step to embarking on an eco-therapeutic path. Russo adds that, “Nature can be stressful for people, so recognizing that relationship is important. Different natural environments have different effects on people.” Additionally, Russo observes that in our consumerist culture, people sometimes enter therapy looking for a “quick fix.” While research suggests that two hours a week in nature is linked to significant health benefits, Russo believes that connection with nature is more than prescriptive. He believes that “places and spaces can be coping skills in, and of, themselves,” so using therapy to explore and understand one’s current relationship with nature could help one discover a new relationship with their environment that offers a continual source of comfort or relief. 

One way Russo integrates nature with therapy is by bringing objects like pinecones and rocks to a therapy session for a client to interact with and use for reflection. He also has gone on walks in parks and observed the sounds of rushing waterfalls with clients. When asked if he felt a difference in his effectiveness as a practitioner when in nature, Russo replied, “so much of nature-based therapy is in-the-now. When we’re walking and moving along together I can be more creative than I might be in an indoor space because there is constantly new stimuli to interact with and explore.” 

Ecotherapy is not just for nature enthusiasts and wildlife lovers. Ecotherapy is for anyone who is interested in exploring their existing feelings and attitudes toward nature or through nature. It is an opportunity to investigate how society’s split from natural environments has personally impacted oneself and one’s community, and consequently affected mental well-being. It can also be a vehicle to spark conversation and memories in therapy, while at the same time bringing some of those stress-reducing and attention-boosting benefits. Time and again, empirical findings as well as TEK point to the psychological as well as physiological utility of nature. We are only just beginning to understand how the integration of nature and talk therapy can be meshed together for more profound healing, restoration, and connection than either could afford individually. 

For more information, click here to access an interview with Journalist Florence Williams on nature therapy.

Contributed by: Maya Hsu

Editor: Jennifer (Ghahari) Smith, Ph.D.

References

1 Williams, F. (2018). The nature fix: Why nature makes us happier, healthier, and more creative. W.W. Norton & Company. 

2 Charles, C., & Cajete, G. A. (2020). Wisdom traditions, science and care for the earth: Pathways to responsible action. Ecopsychology, 12(2), 65–70. https://doi.org/10.1089/eco.2020.0020 

3 Whyte, K. P. (2013). On the role of traditional ecological knowledge as a collaborative concept: A philosophical study. Ecological Processes, 2(1). https://doi.org/10.1186/2192-1709-2-7  

4 Berto, R. (2014, October 21). The role of nature in coping with psycho-physiological stress: A literature review on restorativeness. Behavioral sciences (Basel, Switzerland). Retrieved November 4, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4287696/. 

5 Rydstedt, L. W., & Johnsen, S. (2019). Towards an integration of recovery and restoration theories. Heliyon, 5(7), e02023. https://doi.org/10.1016/j.heliyon.2019.e02023 

6 Summers, J. K., & Vivian, D. N. (2018) Ecotherapy – A Forgotten Ecosystem Service: A Review. Front. Psychol. 9:1389. doi: 10.3389/fpsyg.2018.01389

7 Ackerman, C. E. (2021, August 1). What is Kaplan's Attention Restoration Theory (art)? benefits + criticisms. PositivePsychology.com. Retrieved November 4, 2021, from https://positivepsychology.com/attention-restoration-theory/. 

8 Kuo, F. E., & Taylor, A. F. (2004, September). A potential natural treatment for attention-deficit/hyperactivity disorder: Evidence from a national study. American journal of public health. Retrieved November 4, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1448497/. 

9 Louv, R. (2005). Last child in the woods: Why children need nature, how it was taken from them, and how to get it back. Algonquin Books of Chapel Hill. 

10 Buzzell, L., & Chalquist, C. (2009). Ecotherapy: Healing with nature in mind. Sierra Club Books. 

11 Vivier, E., Tomasello, E., Baratin, M. et al. Functions of natural killer cells. Nat Immunol 9, 503–510 (2008). https://doi.org/10.1038/ni1582

Seasonal Affective Disorder: Weathering the Storm in the PNW

Seasonal Affective Disorder

It’s that time of year again – Daylight Saving Time has ended and winter is a stone’s throw away, prompting the skies to gray and darken earlier. Along with the seasonal and time shifts, tend to come bleaker moods.

Seasonal affective disorder (SAD) is a form of depression also known as seasonal depression or winter depression. The Diagnostic Manual of Mental Disorders (DSM-5) identifies SAD as “Major Depressive Disorder with Seasonal Pattern.”[1] This disorder is particularly commonplace in the Pacific NorthWest, with its relentless rain and gray skies so famous that paint manufactured dubbed one hue “Seattle Gray.” If you’re curious what it looks like – just glance to the sky most days in winter in the PNW and you’ll know. Notably, the National Oceanic and Atmospheric Administration (NOAA) finds Seattle has some of the cloudiest weather in the country, with an annual average of 71 clear days, 93 partly cloudy and 201 cloudy.[2]

SAD is more than just “dreary winter blues.” Symptoms can be distressing and overwhelming to the point that they interfere with daily functioning. Roughly five percent of adults in the U.S. experience SAD, with durations lasting typically 40 percent of the year; symptoms tend to peak in January and February.[3]

Research has found shorter daylight hours and less sunlight in winter is linked to a biochemical imbalance in the brain. People can experience a shift in their biological internal clock/circadian rhythm that can cause them to be out of sync with their daily schedule.[4] The sleep-related hormone, melatonin, also has been linked to SAD as one’s body naturally increases melatonin production when it's dark; as days become shorter and darker, people have comparatively high levels of melatonin during normal wake-hours.[5] But for our sleep-wake cycle, it's important to pay attention to the fundamentals to those processes that regulate sleep. We have a circadian system that under normal circumstances, is very effective in promoting sleep at nighttime and wakefulness during the daytime.[6] In areas of higher latitudes (note: the PNW) where daylight hours wane in the winter, this disorder is more prevalent.[7] 

SYMPTOMS AND DIAGNOSIS

According to the American Psychiatric Association[8], the two main/common symptoms of SAD include:

• fatigue (even with increased sleep)

• weight gain associated with overeating and carbohydrate cravings.

Additional symptoms of SAD are similar to those of major depression and can vary from mild to severe, such as:

• Feeling sad or having a depressed mood

• Loss of interest or pleasure in activities once enjoyed

• Changes in appetite; usually eating more, craving carbohydrates

• Change in sleep; usually sleeping too much

• Loss of energy or increased fatigue despite increased sleep hours

• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others)

• Feeling worthless or guilty

• Difficulty thinking, concentrating, or making decisions

• Thoughts of death or suicide

SAD may begin at any age, but it typically starts when a person is between ages 18 and 30, with risk increasing with age.[9] Further, demographically, this condition is more common among women than men.[10,11]

A diagnosis of SAD may be made after a careful mental health exam and medical history is conducted by a psychiatrist or other mental health professional.

TREATMENT

SAD can be effectively treated in several ways, including: light therapy, antidepressant medications, talk therapy or a combination of these methods. While symptoms will generally improve on their own with the change of seasons, symptoms can improve more quickly utilizing treatment.

Light therapy - This involves sitting in front of a light therapy box that emits a very bright light (and filters out harmful ultraviolet (UV) rays). According to the American Psychiatric Association, this method usually requires 20 minutes or more per day, typically first thing in the morning, during the winter months. Most people see some improvements from light therapy within one or two weeks of beginning treatment. To maintain the benefits and prevent relapse, treatment is usually continued through the winter. Anticipating the return of symptoms in late autumn, some people may begin light therapy in early autumn to prevent symptoms from arising.[12] 

Those wishing to try light therapy, should speak to a specialist about which type of light is most effective. Dr. Lorin Boynton, a psychiatrist practicing at the University of Washington Medical Center-Roosevelt, notes, “You need 10,000 lux, so talk to a provider about what to get. Some people who have sensitive eyes shouldn’t use white light. They now make bright light therapy with green light that’s friendlier for the eyes.”[13]

Spending time outdoors - For some people, increased exposure to sunlight can help improve symptoms of SAD. Boynton suggests, “If you’re working out indoors, at home or at a gym, try to be in a brightly lit area, exercising outside whenever you can.” Further, research has shown that being in nature has a positive impact on health. “Natural daylight, even when it’s cloudy like it often is here, is much better for your brain and for all your hormones that control mood than artificial light.”[14]

Talk therapy, particularly cognitive behavior therapy (CBT) – Talk therapy has been shown to effectively treat SAD. Cognitive-behavioral or interpersonal therapy can help change distorted views one may have of themselves and the environment around them. Further, it can help improve interpersonal relationship skills, and identify things that cause stress as well as how to manage them[15.16]; this is particularly important as SAD leads to depressive symptoms.

Selective serotonin reuptake inhibitors (SSRIs) – This type of antidepressant is most commonly prescribed to treat SAD. SSRIs can help correct chemical imbalances that may lead to SAD.[17,18]

Maintain Health & Wellness – Ensuring your general health and wellness is optimized can also help. This includes: regular exercise, healthy eating, getting enough sleep, and staying active and connected (such as volunteering, participating in group activities and getting together with friends and family).[19]

Maintain your sleep routine - Dr. Ramanpreet Toor, a UW Medicine psychiatrist, notes that “Getting out of bed in the morning when it’s still dark out may be difficult, but maintaining a sense of normalcy by sticking to a regular sleep schedule will help your body better adjust to the lack of daylight.” Toor adds, “I wouldn’t recommend slowing down more or sleeping more; if someone is at risk of depression, that’s going to worsen symptoms.”[20]

The practice of good sleep hygiene is essential, including: keeping the bedroom cool and dark, avoiding caffeine near bedtime and putting blue light-emitting devices like smartphones and laptops away.[21] David Neubauer, of Johns Hopkins Medicine discussed sleep hygiene in an interview with Seattle Anxiety Specialists, PLLC: “We should be active in the daytime outside if possible. Sunlight is a good thing to help with the robustness of our circadian system, exercise, other physical activity.” Adding, “For our sleep-wake cycle, it's important to pay attention to the fundamentals to those processes that regulate sleep. We have a circadian system that under normal circumstances, is very effective in promoting sleep at nighttime and wakefulness during the daytime.”[22]

Keep variety in your diet - Once winter sets in, people tend to crave carb-rich and sugary foods become less inclined to cook. Boynton notes this is normal but should try to be avoided. Opt for healthy “comfort food” options like homemade soups or stews full of veggies and lean meats. Further, try to make meals colorful as possible by using different fruits and veggies to counter the dreariness of the weather. Aim to eat a diet which focuses on fruits, vegetables and whole grains.[23]

Johns Hopkins Medicine notes the following methods can further help relieve symptoms of SAD:[24]

• Get help. If you think you may be depressed, see a healthcare provider as soon as possible.

• Set realistic goals in light of the depression. Don't take on too much. Break large tasks into small ones, set priorities, and do what you can as you can.

• Try to be with other people and confide in someone. It is usually better than being alone and secretive.

• Do things that make you feel better. Going to a movie, gardening, or taking part in religious, social, or other activities may help. Doing something nice for someone else can also help you feel better.

• Get regular exercise.

• Expect your mood to get better slowly, not right away. Feeling better takes time.

• Eat healthy, well-balanced meals.

• Stay away from alcohol and drugs. These can make depression worse.

• Delay big decisions until the depression has lifted. Before deciding to make a significant transition—change jobs, get married or divorced—discuss it with others who know you well and have a more objective view of your situation.

• Remember: People rarely "snap out of" a depression. But they can feel a little better day-by-day.

• Try to be patient and focus on the positives. This may help replace the negative thinking that is part of the depression. The negative thoughts will disappear as your depression responds to treatment.

• Let your family and friends help you.

If you feel you have symptoms of SAD, seek the help of a trained medical professional. Just as with other forms of depression, it is important to make sure there is no other medical condition causing symptoms. SAD can be misdiagnosed in the presence of hypothyroidism, hypoglycemia, infectious mononucleosis, and other viral infections, so proper evaluation is key. A mental health professional can diagnose the condition and discuss therapy options. With the right treatment, SAD can be a manageable condition.[25]

If you feel your depression is severe or are having suicidal thoughts, consult a doctor immediately, seek help at the closest emergency room or dial 911.

For more information, click here to access an interview with Psychiatrist David Neubauer on insomnia & anxiety.

 Contributed by: Jennifer (Ghahari) Smith, Ph.D.

Editor: Jennifer (Ghahari) Smith, Ph.D.

References

1 “Seasonal Affective Disorder (SAD),” American Psychiatric Association. (accessed 11-6-21) www.psychiatry.org/patients-families/depression/seasonal-affective-disorder

2 NOAA's National Centers for Environmental Information (NCEI). (accessed 11-6-21)

www1.ncdc.noaa.gov/pub/data/ccd-data/clpcdy18.dat  

3 “Seasonal Affective Disorder (SAD),” American Psychiatric Association.

4 Ibid.

5 “Seasonal Affective Disorder,” Johns Hopkins Medicine. (accessed 11-5-21)

www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

6 Naubauer, D., & Ghahari, J. (2021, August 24). Psychiatrist David Neubauer on Insomnia & Anxiety. Seattle Psychiatrist Magazine. (accessed 11-8-21) seattleanxiety.com/psychology-psychiatry-interview-series/2021/8/24/anxiety-and-insomnia

7 “Seasonal Affective Disorder (SAD),” American Psychiatric Association.

8 Ibid.

9 “Seasonal Affective Disorder,” Johns Hopkins Medicine.

10 Ibid.

11 “Seasonal Affective Disorder (SAD),” American Psychiatric Association.

12 Ibid.

13 “How to Survive - and Thrive - in the Pacific Northwest's Cold, Dark Months,” Right as Rain by UW Medicine. (accessed 11-5-21) rightasrain.uwmedicine.org/mind/mental-health/winter-motivation-tips    

14 Ibid.

15 “Seasonal Affective Disorder (SAD),” American Psychiatric Association.

16 “Seasonal Affective Disorder,” Johns Hopkins Medicine.

17 Ibid.

18 “Seasonal Affective Disorder (SAD),” American Psychiatric Association.

19 Ibid.

20 “How to Survive - and Thrive - in the Pacific Northwest's Cold, Dark Months,” Right as Rain by UW Medicine.

21 Ibid.

22 Psychiatrist David Neubauer on Insomnia & Anxiety.

23 “How to Survive - and Thrive - in the Pacific Northwest's Cold, Dark Months,” Right as Rain by UW Medicine.

24 “Seasonal Affective Disorder,” Johns Hopkins Medicine.

25 “Seasonal Affective Disorder (SAD),” American Psychiatric Association.