The Great Behavioral Transformation

A study released in February 2021 by a team of researchers in the United States examined the effects of the early pandemic on people's daily routines. They analyzed data from a wellness study involving college students that spanned from February 2019 to July 2020. This timeline enabled them to assess student well-being prior to the pandemic and compare it to the situation following the lockdowns that began in March 2020.

The research utilized data collected through surveys and Fitbits. Surveys gauged daily habits and lifestyle shifts, while the wearables offered objective wellness metrics, particularly regarding physical activity and sleep quality.

The critical analysis focused on the three-month semester from February to April 2020. Findings indicated that the average daily steps taken by individuals plummeted by over 50%, decreasing from approximately 10,000 to around 4,600 steps. Overall physical activity declined from 4.4 hours to 2.9 hours per day, although individuals enjoyed an additional 30 minutes of sleep nightly.

Unsurprisingly, social interactions drastically decreased right after the pandemic began, with participants reporting only about 30 minutes of daily social activity—a reduction of nearly two-thirds. Furthermore, there was a notable doubling in the time spent on screens outside of academic or work obligations.

These behavioral shifts led to an increased risk of clinical depression. Initially, in February, 32% of the participants were at risk for depression; by April, this number had surged to 61%.

The researchers noted that these changes in mental health and behavior were markedly unusual for that time of year. In 2019, during the same semester, similar patterns were not evident, underscoring the pandemic as the primary cause of the drastic shifts. The decrease in physical activity was pinpointed as the main contributor to the heightened risk of depression.

Continuing the analysis until July 2020, the researchers discovered some encouraging signs of recovery. By that time, daily steps had risen to approximately 6,400, and the percentage of students at risk for depression had dropped to around 50%.

However, what does the situation look like today? In December 2021, the same research team published a follow-up study examining behavior patterns one year into the pandemic. By this time, vaccination rates were rising, and lockdown measures were loosening in the United States. As of May 2021, 95% of students had received at least one vaccine dose, while 85% were fully vaccinated.

Despite these developments, behavioral patterns remained relatively unchanged compared to July 2020. Individuals were still averaging around 6,400 steps daily, and physical activity stagnated at approximately 3.7 hours per day. While recreational screen time diminished from a pandemic peak of 5.2 hours to 3.2 hours, it still fell short of pre-pandemic levels of 2.2 hours. Even more disheartening was the loss of the additional 30 minutes of sleep that had been gained during the pandemic.

On a brighter note, social interactions showed signs of recovery, with people returning to pre-pandemic socializing habits of about 1.5 hours per day. However, this improvement wasn't enough to positively influence depression rates, which plateaued after the slight recovery in July 2020. By May 2021, 50% of students remained at risk for clinical depression.

Overall, it's unsurprising that the pandemic significantly disrupted our normal routines, but it is concerning that the deterioration of lifestyle has proven so persistent. As vaccination rates rise and restrictions lessen, we would expect improvements in lifestyle trajectories, although they have not yet returned to pre-pandemic standards. As of mid-2021, this positive trend was not evident among a large sample of U.S. students, and uncertainty remains today.

Changing entrenched habits can be challenging. Once established, routines tend to persist. The enforced lockdowns initially forced us to adapt our habits, yet there is no longer any mandate urging us to revert to healthier lifestyles. The responsibility for change rests solely on our willingness, and the transition back to a healthier lifestyle may not be straightforward.

Takeaway Strategies for Improved Mental Health

Reflect on your changes: Consider what behavioral shifts you might want to maintain post-pandemic. Many individuals appreciate the flexibility of remote work or the increased time spent with family. It's crucial to consciously evaluate how your behavior has evolved, recognizing both positive and negative changes. If you allow inertia to dictate your lifestyle, any detrimental habits may become ingrained, as seen in the aforementioned studies. Create a list of the aspects you appreciate and those you dislike in your post-pandemic lifestyle to gain clarity on your situation.

Develop a plan: After identifying negative changes in your lifestyle, make a commitment to addressing them. Are there friends with whom you haven’t connected in a while? Is there a way to achieve a better balance between remote and in-person work? Have you postponed travel plans that may now be feasible?

Prioritize your mental health: Awareness of mental health has improved over the past decade, yet we still tend to overlook the importance of mental well-being compared to physical health. We have facilities and programs to maintain physical fitness, but mental fitness often only comes into focus when problems escalate. Today, your risk for depression may be higher than it was before the pandemic, so pay attention to what brings you joy and what detracts from your happiness. Experiment with adjusting your screen time, spending more time outdoors, socializing more frequently, and enhancing your sleep schedule. Most of us likely do not have the ideal balance in these areas, so ongoing exploration and adjustment can yield positive results.

“With your talents and industry, with science, and that steadfast honesty which eternally pursues right, regardless of consequences, you may promise yourself everything—but health, without which there is no happiness. An attention to health then should take place of every other object. The time necessary to secure this by active exercises should be devoted to it in preference to every other pursuit.” ~ Thomas Jefferson

The first video titled "The Impact of the COVID-19 Pandemic on Mental Health" explores the various ways the pandemic has affected our mental well-being, emphasizing the importance of awareness and proactive measures.

The second video, "The COVID-19 Pandemic and Mental Health," discusses ongoing challenges and strategies for maintaining mental health in the wake of the pandemic, highlighting the need for social connection and self-care.