It’s that time of year again. The sun is setting at 5 p.m. and the temperatures are dropping further each day.
While the seasons are going through their change, you might also notice changes in yourself. You’re starting to fall behind on school work, and it feels impossible to get out of your warm and comfy bed. Seasonal depression is here.
Seasonal Affective Disorder, which abbreviates to SAD, is an annual occurrence that relates to the sun’s shift in pattern. This happens when Daylight Saving Time (DST) ends and we “fall back” one hour.
According to Mayo Clinic, those at a higher risk of developing SAD are young adults, especially women. Other risks include already being diagnosed with other types of depression as well as bipolar disorder. Another risk is living further away from the equator, as well as one that all college students will recognize: high levels of stress.
Some people including myself, are left feeling lost and not knowing what to do or how to fix it.
For a college student dealing with a slew of responsibilities, battling a recurrent disorder at the busiest point in the semester doesn’t help. So what do you do about it?
While there is no official way to prevent Seasonal Affective Disorder, there are some actions that can be taken that can hinder the worsening of symptoms.
- Light Therapy
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From personal experience, I find utilizing light therapy to be the most effective method. On those rare days in the winter when the sun decides to shine high and bright, go outside if it’s possible. If you have to stay inside, try to find a seat that is near a window or as close as possible in order to get all the benefits from the sun’s rays.
Realistically, this is much easier said than done. Most days will be cloudy with an overcast, or it’s too cold to think about moving, let alone venture outside.
When this happens, I turn to my trusty sunlight alarm clock. My original intention when I bought it was to have a less invasive method to wake up. As time went on, I realized I can also use it to have my mini ray of sunshine whenever I want. Whenever I work in my room during the winter, I keep the light on that gives my desk a nice orange glow that grows brighter and brighter as time goes on.
- eXERCISING
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I will be the first to admit that I am not the biggest fan of the gym. However, I can’t deny the obvious health benefits that it provides to the body as well as the mind. Getting the blood pumping can help you destress and allow you a moment in your day when school, work and any other important projects aren’t a pressing issue.
One way that I stay motivated is by having a gym buddy. That way we both can hold each other accountable when the other drags their feet about going.
A designated gym playlist is another good way to stay passionate about a workout. Tailoring the length of the playlist to the length of your routine will make the time seem like it’s flying by while also getting to listen to your favorite songs. Win-Win.
- Utilize Mental Health Resources
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It’s important to know that many people are also experiencing the same thing about you and that there are trained individuals and resources out there willing to help you.
On campus, Student Affairs offers Counseling and Psychological Services which is better known as CAPS. CAPS has many services including group and/or individual counseling, online mental health screenings and virtual chats to name a few.
The great thing about CAPS is that they offer six free sessions and you can choose how little or many you want to use, and if necessary they can give you the tools to find a local therapist if you feel that is necessary.
It’s important to note that CAPS is not built to be a long-term solution, its goal is to be the first step in a hopefully successful and permanent solution.
If you feel you are in an immediate crisis, please call the Penn State Crisis line at 1-877-299-6400 or text LIONS to 741741. Another influential and vital option is the National Suicide Prevention Lifeline which can be reached at 1-800-273-8255.
Seasonal depression is real. Just because it is not year-round doesn’t make it any less important than any other form of depression. Remember that there are ways to diminish the impact SAD can have on you, and I hope that you or someone you know can find some of the resources I mentioned helpful.