Last week we spoke about the importance of restful sleep, mindfulness, relaxation and bibliotherapy in promoting emotional well-being. Today we will discuss the last two – light therapy, and positive relationships and social support. The latter has become a major concern during this Covid-19 pandemic.  But more about that later.

Light therapy

A condition called Seasonal Affective Disorder (SAD) is well recognised in parts of the world with long winters and little daylight. Depression and anxiety and other emotional conditions seem to be more common with less exposure to sunlight. This may occur because of two mechanism. The one is through decreased production of Vitamin D in the skin from sun exposure – resulting in Vit D deficiency. This leads to mood disorders that respond well to Vit D supplementation.

ALSO READ : Turning the Tide-The role of emotional well-being in promoting health (3)

The other is due to reduction in the production of serotonin – a happy neuro-transmitter produced in the brain. There is also a change in the production of melatonin with disruption in the normal diurnal rhythm – the daily biological clock that controls hormones, wakefulness/sleepiness, appetite and moods. Exposure to artificial light within the blue spectrum for a certain number of hours per day can make a big difference. It is less of a problem in South Africa, especially in our part of the world.  But perhaps in the Southern and Western Cape where the days are significantly shorter in winter than in KZN, there may be some benefit. Here is an article on SAD form the Mayo Clinic.   

Positive relationships and social support

One of the most significant casualties related to Covid-19 has been social connectivity. Of course we are all encouraged to keep personal distance. Some people talk of social distance – but that is actually not the intention. We can still keep personal distance and yet participate in social connectedness. Thanks to social media we can and should still maintain vital connections between family members and friends.

This is particularly important in relationship with our senior citizens, who already feel somewhat disconnected from their children and grandchildren. Young people often don’t realise how important those connections are to seniors who spend an inordinate amount of time thinking of their children and grandchildren, and long for reciprocation of thoughts and words of love and appreciation and sharing. Obviously we can’t get together in close contact with our friends and families as we used to.

Too many people have become ill and even died from Covid infections, because they felt too inhibited by social restrictions and let their guard down. Remember someone can be quite infectious even though not displaying any symptoms.

Here is a useful article about connectivity during Covid and how this can benefit our mental health.

Too often we hear people complaining that no one is making contact with them, or neglecting them, or avoiding them. Remember relationships are a two-way street. There is that well-known saying  by one of the wisest men of history, Solomon: “He who will have friends, must show himself friendly”. “Do to others as you would like them to do to you” is another wise saying from the Good Book.

It is easy for someone who is outgoing to start up a conversation with a stranger. But even introverts need positive connections.  This is where common interests come into play – gardening, music, reading, bird-watching, stamp-collecting, photography – the list is endless. You may be able to join a club of your particular interest on-line, and develop some meaningful friendships. Keep your eyes and ears open to what interests people around you might have, and listen more than talk. Ask questions instead of being too quick to give your opinion.

Most people feel better if their opinions are valued and taken seriously.

Remember that most people love affirmation and appreciation. If people feel good by being around you, you are more likely to attract friends. On the other hand, if you are always whinging, or complaining about things and people, you project gloom and depression and you are likely to drive people away. What are some things we can do to promote positive relationships?

• Think of people who may be feeling lonely and drop them a line/note/whatsApp message
• Make contact with a family member you haven’t spoken to for some time.
• Remember birthdays or anniversaries.
• Send some flowers or goodies to an elderly friend who may not be allowed to have visitors
• Play a game with your family where you go around the circle and mention specific things you appreciate about each of them.
• Go for walks in the neighbourhood and be friendly to your neighbours across the walls and fences.
• Look people in the eye and smile as you pass them. (You probably could not do that in a big city, but you can still do it in Port Shepstone).
• Share some veggies or flowers that you have grown in your garden with colleagues or acquaintances.
• Adopt an animal from SPCA for companionship if you can. Research has shown that pets can provide purpose to life and reduce anxiety and depression. See this fascinating article:

There are endless ways we can still connect with others positively. Not only will we feel the the love of people who respond to us, but we too will be blessed by reaching out. Next week we will discuss some other practical ways of enhancing emotional well-being and killing ANTS.

Stay well,

Dave Glass

HAVE YOUR SAY

Like the South Coast Herald’s Facebook page, follow us on Twitter and Instagram