Imagine it’s January — peak season for what we call “the winter scaries.” Christmas has passed. New Year’s has passed. Nothing else to look forward to. It’s a normal Wednesday, and you get done with class around 4:30 p.m. On your way home, you notice the sun has started to set, and by the time you arrive home around 5 p.m., it’s already dark outside.
Since it’s a Wednesday, there’s not much to do, so you have two options:
Option A: Clean the house and get your homework done.
Option B: Change into your pajamas and rot on TikTok for the rest of the night.
By 10 p.m., you decide to go to sleep.
The next day, when you roll out of bed to your 7:30 a.m. alarm (yes, just pretend you took an 8 a.m. this semester), you check the weather app and see the temperature has a high of 32 degrees. You have two options:
Option A: Turn off your alarm and get out of bed to start your day.
Option B: Turn off your alarm and go right back to sleep.
Why do we pick Option B when we have the winter scaries
The fancy name for this is Seasonal affective disorder (SAD). SAD is a type of depression that’s related to changes in season. The symptoms of this usually begin in the fall and end in the spring. The Mayo Clinic describes certain specific symptoms of SAD to include oversleeping, appetite changes, weight gain and low energy”. This is not to say that you must have all of these symptoms to fall under SAD, but rather a consensus that research has found.
There is no ONE cause to the “winter scaries” but rather multiple factors that could be contributing. Factors that could be contributing include:
Your biological clock: The decrease in sunlight in fall and winter may disrupt your body’s internal clock and lead to these symptoms.
A drop in serotonin: Serotonin is a neurotransmitter that plays a vital role in various bodily functions such as mood regulation, sleep and appetite. When there is little sunlight, there can be a drop in serotonin, which greatly impacts mood.
Melatonin levels: The change in sleep can disrupt a person’s sleep patterns and result in poor sleep. Sleep has a huge impact on health and wellbeing.
How do we go from choosing option b to choosing option a
As we are all made differently, there is no one-size-fits-all solution to the “winter scaries”. You should try a multitude of these tips to see which one benefits you the most and give it time to work. These tips include:
Get as much time in the sunlight as possible: As we discussed earlier, serotonin levels greatly depend on sunlight. To keep those levels up where we need them to be, we have to make an effort to get outside each day (yes, even in the below-freezing temperatures). Whether that is taking short walks during the day or just sitting in your car, make an effort to spend time outdoors.
Exercise: I know it’s annoying that this pops up everywhere, but it is true. Exercise is one of the best ways to promote mood regulation and overall health. Experts at Harvard describe exercise as the best medicine. Before you roll your eyes at this, try it. Take a brisk walk outside or find indoor alternatives such as online classes, lifting weights or YouTube videos.
Find a routine: Although life can be hectic, try your best to find a routine, even if it is the little things. Wake up at the same time every day, immediately brush your teeth and get ready. Enjoy your cup of coffee in your kitchen before school every morning. Whatever it is, create a routine. Oversleeping can lead to a slump.
Make plans: Give yourself something to look forward to. Reach out to friends and family members to plan an event such as dinner or a movie. Anything that occupies your time during this season will help you focus on the positive and get through the tough time.
Talk to a doctor if symptoms worsen: If this is something that has affected your daily life with no change, do not be afraid to contact a doctor. They are they to help you and give you tools to get your life back on track.
There is no one cure to the “winter scaries” but there are mundane exercises you can practice to be able to choose option A even when your body tells you to choose B.
For other wellness tips, check out another Her Campus article about the effects of the Calm app. https://www.hercampus.com/wellness/calm-sleep-i-tried-it/