Avoiding the Winter Blues

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For many students, the winter months can feel like a challenge to get through. Shorter, cold, cloudy days can really put a damper on productivity. Experiencing the “winter blues,” or Seasonal Affective Disorder (SAD), is very common and affects people of all ages. SAD is a type of depression that is related to the changing seasons – typically starting in the fall and continuing into the winter months. Some factors that play a role in SAD include your biological clock, serotonin levels (brain chemical that affects mood), and melatonin levels (chemical that plays a role in sleep patterns and mood).

Signs and Symptoms of SAD may include:

  • Feeling depressed
  • Having low energy
  • Difficulty concentrating
  • Problems sleeping or oversleeping
  • Appetite or weight changes
  • Feeling sluggish or agitated

Seasonal Affective Disorder affects everyone differently, but there are some remedies that might be helpful. Encourage your student to take steps to keep their mood and motivation steady throughout the year:

1.       Stay Active

Regular exercise and physical activity can help relieve stress and anxiety, both of which can contribute to SAD.

2.       Go Outside

A daily walk outside or sitting in the sun can help improve one’s mood. Outdoor light can help fight the effects of SAD.

3.       Eat Well

Nutritious foods and a healthy diet can help those affected boost their mood and give them more energy. Balancing those winter cravings with fruits and vegetables can help to avoid winter weight gain.

4.       Use Light Therapy

Light therapy can be an effective treatment for seasonal depression. With less exposure to sunlight, vitamin D levels tend to drop. Light therapy mimics natural outdoor light and can be a helpful remedy with the onset of SAD.

5.       Spend Time with Friends & Family

Spending time with friends and family can be fun and relaxing. Taking time for enjoyment will have positive effects on mental health and help foster positive relationships when one most needs support.

Megan Cohara works in the UP Health & Counseling Center to provide wellness programs and prevention education initiatives to students regarding the various dimensions of wellness, interpersonal violence, and bystander intervention. Megan’s goal is to help promote overall well-being and success in our community by working to create a healthy and safe environment for students here on The Bluff.