Winter days in northern Indiana can be rough. Icy winds sting uncovered faces, snow and freezing rain fall almost as frequently as North Dining Hall has breakfast for dinner, and the permacloud over the area leaves many wondering if spring will ever come.
Another side effect of winter weather for many, besides numb fingers and chapped lips, are feelings of depression. Commonly called “winter blues,” it’s not unusual for people to feel sluggish, sad, or irritable during this time of the year.
However, there’s a difference between feeling the post-Christmas blues and feeling truly off. If you’re feeling seriously down more often than not, you could actually be suffering from Seasonal Affective Disorder, a type of depression.
The clinical term for these feelings is Seasonal Affective Disorder, or SAD. SAD is a type of depression related to changes in seasons, most often taking effect in the fall and continuing through winter months.
Research has found that it’s more prevalent in regions that have more intense and longer winters, which includes our home of South Bend, Indiana. Unfortunately, women are more likely to have SAD: 60 – 90% of people with SAD are women. 1 in 10 Americans also experience subsyndromal SAD, a milder form of the disorder, often referred to as “winter blues.”
If you have SAD, you may feel tired and moody and might feel like you have little energy to do anything. Other symptoms of winter-onset SAD are hypersensitivity to rejection, problems getting along with others, or irritability.
What causes SAD? There is no clear-cut answer, but a huge player in the development of feelings of depression is reduced sunlight. Less exposure to natural light can disrupt the body’s internal clock and affect two important neurotransmitters in the body – serotonin and melatonin. Lower levels of serotonin and melatonin can trigger depression and have an impact on sleeping patterns and mood regulation.
It’s normal to have days when you feel down in general, but if you’re feeling down for days at a time and can’t motivate yourself to do things you normally enjoy, it might be a good idea to talk to a professional.
Whether you’re just having an off day or feeling the effects of SAD, you can take a few steps to help get yourself back up on your feet.
Get as much natural light as possibleYes, this may seem tough in South Bend, but whenever the sun peeks through the clouds, take advantage of it! Sit next to a window or take a walk around campus to get your daily dose of Vitamin D.
Light TherapyWhen natural light just isn’t an option, try light therapy. Research has found that light therapy can have positive effects on people suffering from both SAD and chronic depression. The recommended dose of light therapy is 20-30 minutes per day. You can book the Inner Resources Room of the University Counseling Center to try out this treatment. It’s easy to sign up, just go here.
Maintain a regular sleep patternThis might feel especially impossible now that the first round of midterm exams are coming up, but try your hardest to avoid pulling all-nighters. Lack of sleep can put people at risk for all sorts of mood disorders, including SAD. Plus, getting sleep before a big test can help you remember the test material, which is far more preferable than struggling to stay awake come test time.
ExerciseMoving your body fights the tendency to be sluggish. It might be hard to get going, but even a half hour of exercise can do wonders to your mood and overall health.
SocializeThe last thing you might want to do in winter is go outside in the cold to visit friends or go out to dinner. Push yourself to maintain connection with others. Being with others can lift your spirits and move attention away from yourself and your thoughts. Even having a coffee date with a friend is a good way to move the focus away from your unhappy mood. Talking to people about what you’re feeling can help too – chances are they might be feeling the same way!
This time of the year can be really difficult for everyone. Between your responsibilities inside and outside the classroom and the dreary weather, it’s no surprise people can get down in a rut. If you’re feeling depressed more often, don’t fret – you aren’t alone. Reach out to friends, RAs, the counseling center, your rector – or anyone else. And don’t worry – spring will come, even though it seems impossible at this point.
McDonald Center for Student Well-Being
XOXO, HCND
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