Mental Health in a Post-Pandemic
The COVID-19 pandemic saw a sharp increase in the prevalence of mental disorders such as anxiety, depression, insomnia, stress, and sleep disorders among both the healthy and “at-risk” people. This unprecedented situation worsened the symptoms and caused a relapse in people who were already suffering from mental health issues.
While the focus was predominantly on physical health and on controlling spread of the virus during the pandemic, many other factors worked in parallel and emerged as a serious threat to overall mental health. Nation-wide lockdowns, fear of contracting the disease, lack of clear and accurate information, fear of what’s going to happen next, fear of losing jobs and financial uncertainty were some of the key factors that were collectively instrumental in collapsing the mental health of people on a global level. In addition, lockdown measures such as home confinement found people trying to cope with stress and fear by resorting to substance abuse (alcohol and drugs), online gaming and online gambling, and potentially destructive and addictive behaviours that further exacerbated mental health issues and domestic violence.
In the post-pandemic world, there is a greater need to address mental health issues than ever before. It is important because even many years after the pandemic, people are still reeling from the after-effects of the COVID-19 scare and continue to grapple with a wide range of issues affecting their mental and emotional well-being. Furthermore, this pandemic has brought a major shift in how people want to work. ‘Working from home’ has created unique mental health challenges. The hybrid model of work (between home and office) has reduced the opportunity for socializing, leading to the feeling of isolation and loneliness and in turn fueling further addictive behaviour.
Remote working has also made it difficult for some people to totally unplug from work even after the working hours have ended, leading to burnout and fatigue. Some people face abuse and domestic violence at home, and going out for work (or when the abusive partner leaves for work) was their escape from the potential conflicts and stressful situations. Being stuck at home in such situations can lead to increased stress, depression and anxiety in the abused person.
Post-pandemic stress disorder (PPSD): Another mental health fall-out
As feared, the chaos resulting from the pandemic is more noticeable now that it is over. Two continuous years of restrictions along with home-confinement, fear of one’s health, job losses, financial uncertainties, and loss of loved ones have undoubtedly affected the mental health of many. For some, continuous exposure to such deep trauma and stressors has even left a deep dent in their mental wellness, leading to post-pandemic stress disorder (PPSD). The symptoms of PPSD include a constant feeling of fear, lingering anxiety that refuses to leave, recurrent negative thoughts, panic attacks, irritability, nightmares, suicidal thoughts, social withdrawal and insomnia.
Coping strategies to restore mental health after the pandemic
We can take many measures to combat post-COVID mental health issues and restore mental and emotional wellness, such as:
- Creating social awareness to help remove social stigma associated with mental illness.
- Creating stronger support systems both at workplace and community level that gives a high priority to mental well-being
- Creating a work culture that supports mental health, create awareness to remove social stigma, encourage open communication and offer the right tools and resources for employees.
- Encouraging social connections (meeting friends and family) that can work wonders in rebuilding and strengthening mental health.
- Practicing mindful meditation and other techniques to reduce stress
- Embracing healthy a lifestyle with regular exercise, a healthy diet, adequate sleep, self-care activities and hobbies.
- Addressing addictions and addictive behaviours that can accelerate healing and build mental resilience.
- Seeking professional help that may involve medications, counseling, and cognitive behavioral therapy.
Can supplements help in relieving anxiety and depression?
Nutrition plays a pivotal role in keeping your mental health in optimal shape. People with mental disorders don’t usually have a healthy diet and often suffer from chronic gut issues that further increase their risk of developing nutritional deficiencies, which in turn will negatively affect mental health and reduce the body’s natural ability and strength to manage stress. In addition, conditions like depression and anxiety also increase oxidative stress in the body - known to increase inflammation - and increases one’s risk of heart disease, weight gain, diabetes and gastrointestinal disorders.
Certain supplements not only help manage many mental health conditions such as anxiety, sleep disorders, stress and depression, but also reduce the risk of many health ailments brought on by long-term stress, anxiety and depression.
Magnesium
Magnesium deficiency is known to affect how the body perceives stress (it heightens stress perception). Even a mild form of magnesium deficiency has the potential to disturb how your nervous system functions and operates. It has been found that people with magnesium deficiency often struggle with migraine, anxiety, depression, chronic fatigue syndrome and fibromyalgia. Taking magnesium supplements can help you maintain healthy magnesium levels that your body needs to relax, regulate stress hormones, and reduce symptoms of depression [1]. Magnesium is essential for proper absorption of vitamin D which is another important nutrient for mental health.
Vitamin D3:
Poor vitamin D levels are mostly associated with poor bone health, poor immunity and a higher risk of heart disease. But research shows that the ‘sunshine vitamin’ also plays a central role in maintaining your mental health [2], and vitamin D deficiency can increase the symptoms of depression and anxiety. Vitamin D has powerful anti-oxidant and anti-inflammatory properties, and it regulates stress hormones such as cortisol. It also regulates the production of various neurotransmitters that are good for your mood and mental health. Chronic vitamin D deficiency also results in symptoms such as joint pain, overwhelming fatigue, muscle aches, back pain and poor concentration. All of this creates additional burden on the mental, physical and emotional health of people already suffering from stress and depression.
Ashwagandha (Withania somnifera):
This adaptogenic herb is known for its anti-stress properties. It regulates levels of cortisol (the stress hormone) and empowers the body to cope with stress without becoming overwhelmed. Ashwagandha reduces oxidative stress and inflammation, and helps in relieving stress, anxiety, fatigue and insomnia.
Reishi mushroom:
It is a powerful adaptogen that helps the body fight stress and stress-associated fatigue. It contains a wide range of bioactive compounds such as polysaccharides, and triterpeniods that strengthen immune function, protect the body against infections and help you respond to stress in a healthy manner. Reishi mushroom supports adrenal health, calms the nerves and eases symptoms like anxiety, restlessness and irritability.
The bioactive compounds present in the mushroom make it highly anti-oxidative and anti-inflammatory, which means it protects against oxidative stress, inflammation, premature ageing and stress. Reishi mushroom also protects the heart, which is especially beneficial to people suffering from stress and depression.
Reishi mushroom also helps relieve various symptoms of fibromyalgia – a chronic condition that causes widespread pain in the body along with extreme fatigue. Emotional trauma is one of the many factors known to trigger fibromyalgia flare-ups.
This condition can also cause depression and anxiety or aggravate the symptoms of depression in people with pre-existing conditions. Reishi mushroom regulates immunity, reduces pain, promotes healthy sleep, reduces fatigue and exhaustion and improves mood in people with fibromyalgia.
Turmeric:
Curcumin, one of the main bioactive compounds found in the yellow spice turmeric, exhibits anti-stress qualities. Turmeric supplements help ease symptoms of anxiety and depression. In addition, turmeric is a highly anti-inflammatory herb that reduces inflammation and reduces the risk of inflammatory disorders such as heart disease, diabetes and neurodegenerative disorders.
References:
- Moabedi et al. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Front. Psychiatry. 2023
- Musazadeh et al. Vitamin D protects against depression: Evidence from an umbrella meta-analysis on interventional and observational meta-analyses. Pharmacological Research. 2023.