Overcoming Winter Blues: Tips to Handle Seasonal Depression
Alexandra Gore | November 8, 2023
Winter coats and fur-lined boots are making a comeback, which can only mean one thing: the cold season is upon us. The drop in temperature and sunlight may take your serotonin with it, making you feel unmotivated and sad. Less sunlight and shorter days are thought to be linked to a chemical change in the brain and may be part of the cause of seasonal affective disorder (SAD).
SAD is a type of depression that happens during certain seasons of the year — most often in fall or winter. An estimated 10 million Americans are affected by this type of depression. Seasonal depression is real, and while it may feel painfully unavoidable, following these steps will ensure that your experience is chilly, not chilling.
It is easy to go into this time of year with dread. Prepare yourself with an open mindset and embrace the season. Think about how lucky you are to exist at the time you do. Keeping a journal is a great way to remind yourself of all the things to be grateful for.
To ease your way into winter, start building your routines in the fall. While the temperature is still mild, set aside time every day for mood-boosting activities.
Some activities to implement can include picking up a new hobby, going to the gym, and even just getting into the habit of getting yourself out of bed at the same time every morning. By the time winter comes around, these activities should be easy and mindless, and you will not have to fight through the winter blues to find sparks of joy.
On the topic of getting yourself out of bed, take a second to remember the last time you slept poorly. How did you feel during the day? Probably horrible, both physically and emotionally. Maintaining a regular sleep schedule is every college student’s nightmare, but it raises an undeniable truth: getting more quality sleep makes you feel better during the day.
Snuggling under a million blankets and watching a show is tempting when the cold comes around, but doing this consistently may feed into seasonal depression. Avoid excessively sleeping during the day. If you feel your energy running low, do some light exercise to elevate your mood and energy. Moving your body will also keep you warm – double win!
When unwinding, resist the temptation to shut your blinds. Without the warmth of summer to encourage us outside, we get minimal exposure to the sun during the winter. Letting your body get adequate exposure to sunlight is proven to improve mood and stabilize the body’s circadian rhythms. For some, this can be a hard thing to do, so phototherapy boxes are another source of light that can be stored in your living space.
Do not isolate yourself! Socializing can be hard, especially during the winter when the atmosphere is dreary and unwelcoming. It does not have to be overwhelming – just chatting with some friends at dinner can help keep your spirits up.
Taking a short walk, even just 20 or 30 minutes, can help tremendously. Add in some friends, and you may just forget about the wistful cold.
If you find yourself slipping into seemingly unsolvable dread, remind yourself that things will not be this way forever. Try to recall some of the positive constants in your life that stick around no matter what season it is. And remember, you are not alone in this. Talk to your loved ones and be sure to check in with them too.
Resources are available to those who think they may be struggling with seasonal depression. The counseling center offers free therapy for all Warren Wilson College (WWC) students. They also have connections with local psychiatrists who can prescribe medications if necessary. WWC’s Wellness Crew also offers support to students, from students. Be sure to look out for yourself and others, and do not forget to allow yourself some grace.
