Uncover the key to a more joyful day.
You may be familiar with the concept of seasonal affective disorder, which explains why many individuals experience increased feelings of depression during the winter months. However, could our mental well-being also vary throughout the day?
Recent research published in the BMJ Mental Health journal suggests that there may be truth to the age-old adage that things appear brighter in the morning. The study found that people generally have a more positive and hopeful outlook in the morning, while mental health and overall well-being tend to be at their lowest point around midnight.
Key Findings from the Study:
– The study, based on self-reported data from the University College London COVID-19 Social Study, analyzed mental health and well-being trends from March 2020 to March 2022.
– Researchers examined data from 49,218 adults to assess variations in mental health indicators such as depressive and anxiety symptoms, life satisfaction, feelings of loneliness, and sense of life’s worthiness.
– Overall, individuals reported feeling most mentally balanced in the morning and least so at midnight.
– Mental health appears to be better during the summer months, with higher levels of depressive and anxiety symptoms and loneliness reported during winter.
– The authors suggest that these fluctuations in mental health could be linked to the body’s biological clock, with cortisol levels peaking in the morning and declining at night.
Lead researcher Feifei Bu emphasizes that while the COVID-19 pandemic has undoubtedly influenced daily life and mental health, the study’s observations align with pre-pandemic research on mood cycles.
Moving Forward:
– Understanding that mental health can vary throughout the day has implications for future research and mental health support services.
– It’s important to note that individual experiences may differ from broader trends, and not everyone will follow the same patterns of mental well-being throughout the day.
Clinical psychologist Chloe Carmichael notes that while the study’s findings generally reflect her professional observations, there is still room for individual diversity in mental health experiences.
In conclusion, while mornings may generally bring a brighter outlook, it’s essential to recognize and respect the unique mental health needs of each individual.
“We’re freshest in the morning,” Carmichael mentions. “However, there are those who simply can’t function until later in the day, finding their creativity, sociability, or focus peaks in the evening.” Experts stress the importance of understanding your mental health patterns and planning accordingly. Here’s their advice:
First off, familiarize yourself with your daily and seasonal mood shifts. Carmichael suggests that many individuals inherently recognize these patterns within themselves, but if you need assistance, purposefully observe your mood changes. “Simply being mindful of your patterns can be enlightening,” she notes. “If needed, jot down recent highs and lows. Do you notice any recurring trends?”
Next, foresee when you might feel low and prepare in advance. Carmichael warns about the anxiety that can precede stressful events, like the “autumn blues” leading into winter. Psychologist Kirk Schneider emphasizes the challenge of “anniversary reactions” linked to significant losses or trauma, suggesting that awareness of these can aid in coping strategies. “By anticipating tough times such as anniversaries or dark winter days, you can better equip yourself and others to handle potential stressors,” Schneider advises.
Furthermore, adapt and make adjustments as necessary. Carmichael stresses that understanding your mood patterns can facilitate practical self-care and a feeling of empowerment. “In situations pushing you out of your comfort zone, prepare as best as possible,” she suggests. For instance, if you’re an early riser but have an evening commitment, consider a short nap to recharge.
Take a moment to introspect. Schneider proposes a mindful approach when facing mental challenges. “Pause, reflect, and respond,” he advises, highlighting activities like contacting a friend, practicing mindfulness, going for a walk, or seeking therapy to gain a fresh perspective and explore beyond negative emotions.
Lastly, communicate your mood rhythms with others. Carmichael recommends “narrating your experience,” or sharing how external factors like time or season influence your mood. She stresses the importance of open communication rather than canceling plans due to feeling off. “Expressing your needs honestly can lead to better understanding and support,” Carmichael explains. “Most people will appreciate your honesty if you say, ‘I’m struggling right now, but I’ll be in a better place tomorrow. Can we talk in the morning?'”