Today is World Mental Health Day, and if there was ever a year that focus on mental health was needed, 2020 is it! I mean, if a year could resign, 2020 should have decided to spend more time with its family back in August and handed the reins to 2021 to allow for a good run up to Christmas. That would have been the decent thing to do.

But, joking aside, 2020 has been an incredibly tough year on many. For some, it proved too much. Male suicide has reached a two-decade high. The most recent figures indicate that suicide accounts for 11 deaths per 100,000. The current Covid-19 figures (which are based on two-week intervals, rather than the full year) are 1 per 100,000. Whereas Covid-19 might take the title overall when finally compared year on year, suicide was the leading cause of death in men up until August. It’s also the second leading cause of death worldwide in 15-29-year olds, regardless of gender. And, although suicide isn’t a male-only problem, over ¾ of suicides are male. 

Globally, a suicide takes place every 40 seconds. And for every adult suicide, it is estimated more than 20 others will have been attempted. The problem is very real, and very severe. And it’s just one of the reasons we should take mental health as seriously, if not more seriously, than Covid-19 or any other life-threatening illness. Because that’s what it is. One in four people suffer from mental health issues, making it one of the leading causes of illness and disability worldwide. It requires our attention, our understanding, and our action.

2020 has seen our lives impacted and changed in unprecedented ways, and for a significantly extended period of time, due to Covid-19. There are restrictions on how many people we see and spend time with. Marriages, funerals, birthdays and many other gatherings have either been postponed or compromised. Jobs have been lost, reduced, or put on hold as we wait for it all to be over. And holidays abroad and a true time out have become wishful thinking for most of us.

Even simple hugs (which are hugely important by the way – a 20 second hug can lower blood pressure, slow your heart rate, and improve your mood by releasing oxytocin; they can even reduce the risk of heart disease!), are under scrutiny. My advice – keep hugging your select few, just turn your head when you do so and be sensible. I’m a big hugger, and I’m really missing the physical contact. It’s another factor that is really important in safeguarding mental health that we are being denied, or having to restrict.

We need to keep this and other aspects in mind when trying to understand why this year is harder on us than we might think. Constantly being exposed to bad news, or to reduce it to its bare components – trauma, takes a huge toll on our mental health. Our body naturally responds to trauma by preparing us for “flight, fight, or freeze” activity by stimulating the adrenal glands. Under normal circumstances, we then go into a recovery period as our body chemistry goes back to normal. But, if our bodies are undergoing this process far more frequently, we risk interrupting that recovery, and our adrenal glands become fatigued.

Symptoms of adrenal fatigue include feeling tired in the morning, a lack of restful sleep, anxiety and depression. Further physical manifestations include headaches, muscle tension, and stomach problems.

If this all sounds familiar, don’t be surprised. Many of us have been struggling with the constant barrage of bad news, confusing guidelines, and uncertainty. If the goal is to stay calm and stable, it has been made extremely difficult for us. This is month seven, and we’re potentially looking at another five to go, through what is often a challenging time of year for many.

Seasonal Affective Disorder, or “winter depression” as it is also known, is something we should all be aware of. This is partly because I believe that this “season” of prolonged difficulty imposed on us by Covid-19 is producing very similar symptoms in many. Seasonal Affective Disorder is brought on by the changes in daylight hours, drops in temperature, and the “closing down” of nature around us. But I think many of us could draw parallels with what we’ve experienced in 2020. There have been some really dark days for us. We have felt isolated, just as we do on rainy days. And as the news has regularly told us, our natural world is under threat at unprecedented levels.

Incidentally, symptoms of Seasonal Affective Disorder include a persistent low mood; a loss of pleasure or interest in normal, everyday activities; irritability; feelings of despair, guilt, and worthlessness; feeling lethargic, finding it hard to sleep – or sleeping longer than usual; and craving carbs and gaining weight. Again, I think many will find these side-effects familiar.

I have battled depression on and off since my early twenties. Anxiety dropped into the mix a few years ago, but seems less of an issue for me recently. I’m aware of the changes in my personality – I’ve basically gone from being the life of the party, and a very confident “Paul the Wine Guy” type to someone much more considered. I still have some of my extrovert characteristics, but also some more introverted behaviours. I’m officially an “ambivert”, and I’m okay with that. And, of course, it’s not just depression that has led to that. Age is a factor, as is perspective and outlook. I only mention these things because I spent a long time in my recovery wanting to be “the old me”, but it’s important to realise, and be comfortable with the fact that’s no longer who I am. Looking forward rather than back is much more beneficial.

The toll on my mental health has been taken by many things. I’ve experienced bullying as both a child and adult. I’ve worked in highly toxic work environments. I’ve lost friends and family. I’ve had bad days and things just haven’t worked out. The breaking point in each of us is different, and it resets each time we find it. When you are struggling, it’s important to understand that nothing you are facing is little or insignificant. Just cutting your fingernails and washing your hair can take as much preparation and effort as climbing Mount Everest. The important thing is to acknowledge that it, whatever it is, is challenging for us. 

I’ve worked hard in 2020 to not let my depression get a serious grip, and in the words of Steve McQueen in The Magnificent Seven, “so far, so good”. That doesn’t mean I haven’t been impacted, or had an easy time of it. But I have managed to stave off a prolonged period of depression. I’m going to share what has worked for me, but, if you are struggling with feelings of depression, anxiety, angst, or fatigue, please remember that it is okay to not be okay. There is no cure all, and how you feel is valid to you. The important thing is to own those feelings and be open about them. Talk to someone – your GP, or a charity like MIND or The Samaritans, might be easier than friends and family to start. But I would encourage you to seek advice and help. And, if you are okay – take the time to check on someone you think might not be. That’s what awareness days like World Mental Health day are all about.

It’s probably important to note a 2020-specific trend that we need to dismiss. We’ve probably all been aware of friends or those we follow who have used this period to build a new business, smash an exercise goal, start a new hobby, or create incredible art in whatever form that may be. Treating a global pandemic and lockdown like a productivity or creativity contest is a first-world problem you have my full permission to kick in to touch. Just getting through is enough.

For me, my connection to the natural world has been vital in keeping me grounded. In March, when daily exercise became rationed, I started taking walks. I discovered a local woodland, and two nearby nature reserves I didn’t know were there. I also became much more familiar with my area, finding trails, alleys, and footpaths that often linked up. I love wildlife, and spent Spring getting to know some of my wild neighbours – grey wagtails, kingfishers, geese, ducks and swans on the river, and a flurry of furry and not so furry critters elsewhere. Spending time in nature and green spaces has been shown to reduce feelings of stress and anger, help people feel more relaxed, and improve physical health. Being in natural light also has been shown to combat mild to severe depression, as well as Seasonal Affective Disorder. In fact, spending time in nature as a way of coping with mental health issues has an official title – ecotherapy. So, I would strongly recommend a course of regular ecotherapy if you are finding things difficult.

Exercise is also an important aspect of battling mental health issues. But, its role and its impact have been abused by personal trainers and gyms. The thought of strenuous exercise to anyone suffering from depression or anxiety has the same impact as doing strenuous exercise – it is stressful, difficult, causes huge self-doubt, and generally delivers none of the benefits we want to see. We need to take baby steps, and we need to get genuine joy from what we are doing.

For instance, it has taken three “Couch to 5K” courses, two seasons of running, and two fairly severe periods of injury for me to realise that I don’t enjoy running. Those endorphins everyone talks about don’t ever seem to kick in, no matter how fast or far I go. But, they do kick in when I take a long hike with a good ascent or two, and I really enjoy them. The same goes for bouldering, trail biking, kayaking, and (wild) swimming. Walking is exercise, and so are lots of things that are free or low cost. You don’t have to be a pro athlete or set goals that will kill you, or your mood. You just need to find something you enjoy doing and can do regularly.

My third piece of advice is to find an outlet, a way of expressing how you feel and working it through. For me, it’s writing. I journal daily at the moment, and use the time to reflect on where I am, how I’m feeling, what I’ve had to face the day before, and so forth. I tend to do this first thing whilst I’m still in my PJs. For you, it could be dancing, or painting, or a regular call and coffee with a friend. Whatever it is, find it and do it.

There are lots of other things you can do. A break from social media or putting limits on screen time can be huge. Reading an actual book (Bird Therapy by Joe Harkness covers many of the things I’ve mentioned today), is also something I find very soothing. Again, charities like MIND and your local GP will have lots of information they can make available to you.

I hope that you are coping and well this World Mental Health Day, and that if not, knowing that you are not alone in the fight will encourage you to get through another day and reach out. I promise help will come if you seek it out. For all of us, keeping going is more important than ever – so do just that!