Navigating the Seasonal Slump: Coping with Winter Blues and S.A.D.
- Clarion Staff
- Dec 10, 2024
- 5 min read
By Bobbi Heidelberg-Tillotson & Devynn Stevens, Clarion staff reporters
As the days get shorter and the weather turns colder, many of us feel a dip in our mood and energy. It's easy to blame it on the cold, but for some, this seasonal shift can trigger something more significant than just the "winter blues." Understanding the difference between the winter blues and Seasonal Affective Disorder (S.A.D.) is crucial for getting the right support.
Winter Blues vs. S.A.D.: What's the Difference?
The "winter blues" are a common experience. According to UC Davis Health Blogs, you might feel a bit down, less motivated, and crave comfort food. Your sleep might be off, and you might have less energy. However, these symptoms are generally mild and don't significantly interfere with your daily life, studies, or social activities. They typically resolve as the days get longer.
Seasonal Affective Disorder, on the other hand, is a more serious form of depression. It's characterized by persistent low mood, loss of interest in activities, changes in sleep and appetite, and difficulty concentrating – symptoms that significantly impact daily life. Unlike the winter blues, S.A.D. can be debilitating and requires professional help.
Why Do We Get the Winter Blues and S.A.D.?
Mayo Clinic, an integrated, not-for-profit medical group practice, states that changes in sunlight exposure play a key role. Reduced daylight hours disrupt our body's natural sleep-wake cycle (circadian rhythm) and affect the production of serotonin (a neurotransmitter linked to mood) and melatonin (the sleep hormone). Lower sunlight also leads to lower vitamin D levels, which are important for mood regulation. These hormonal imbalances, combined with less physical activity and social interaction due to the weather, can contribute to both the winter blues and S.A.D..
Taking Charge of Your Mental Well-being:
Whether you're experiencing the winter blues or something more serious, The National Institute of Mental Health says that the following strategies can help you manage:
Light Therapy:
Exposure to bright light, particularly in the morning, can help regulate your circadian rhythm. Light therapy boxes are available, but even spending more time outdoors on sunny days can make a difference. Limiting the amount of blue light you are exposed to will also help.
Getting outside can help with managing your mental health during the colder months. Regular Exercise:
Physical activity releases endorphins, which have mood-boosting effects. Even a short walk can help. Join a gym, a sports team, or simply make time for regular walks. Believe it or not, just spending more time outside in nature can be a positive way to change your life.
Mindfulness and Relaxation Techniques:
Practices like meditation, nature walks, yoga, or deep breathing can help reduce stress and improve your mood. Many apps offer guided meditations.
Healthy Diet:
Nourishing your body with a balanced diet can improve your overall mood and energy levels. Limit processed foods, sugar, and caffeine, and focus on fruits, vegetables, and whole grains.
Maintaining a Routine:
Sticking to a regular sleep schedule, even on weekends, can help regulate your body's natural rhythms. Try to go to bed and wake up around the same time each day.
Social interaction have shown to be a good countermeasure to seasonal blues. Social Connection:
Connecting with friends and family is crucial for mental wellbeing. Planning hangouts or dates with friends and family is a great way to destress. Make an effort to socialize, even if it's just a quick chat or a virtual call.
Seek Professional Help:
If you're struggling with persistent low mood, loss of interest in activities, or significant changes in sleep or appetite, don't hesitate to seek help from one of the counselors here on campus or through your general practitioner.
To gain further insight, we interviewed several students about their experiences with seasonal mood changes:
Dominick
Kennedy Senior
"Have you ever experienced the winter blues or S.A.D.?"
"Kind of."
"Can you elaborate?"
"My mood goes down, maybe because it's colder."
"What strategies do you use to manage your mental health?"
"I usually try talking to my friends or hanging out with them. And I spend time with my family. More social interaction, I guess."
Everett
Kennedy Junior
"Have you ever experienced winter blues or seasonal depression?"
"I know I don’t have these emotions because of my religious beliefs."
"What religion is that?"
"Christianity."
"Do you believe your religion prevents you from experiencing depression?"
"Well, I used to, but after giving my life to Christ, I feel better, more energized. I don’t have those emotions anymore."
"What would you say to someone experiencing these emotions?"
"From my standpoint, I would say, find Jesus, but I know many people are skeptical. But you have to realize that life is short, and these things won't define you. You are who you are."
"Is it finding a higher power, or specifically Jesus?"
"From my understanding, it's the higher power, knowing I was created for a purpose, to love others and live life. That gives me comfort. Reading the Bible and Jesus' teachings taught me so much love and respect for others, and it was inspirational."
"So, religion gave you purpose?"
"Yes, it did."
Anonymous Student
"Do you know what seasonal depression is?"
"Hell naw!"
"It's a type of depression triggered by seasonal changes, most often during fall and winter."
"I actually feel the opposite. I feel really happy during the wintertime. I love it."
A'Niyah
Kennedy Junior
"Have you experienced seasonal depression or felt worse during winter and fall?"
"Yeah, for sure."
"Can you tell me more?"
"Recently, I haven’t been able to wake up at my usual time, and I’ve been falling asleep more after school and sleeping longer. I’ve been binge eating. It’s just been like—I hate seasonal depression."
"What strategies do you use to manage it?"
"I go to therapy. I actually have a session today. I don’t really do anything else—I don’t really have anyone to talk to as much anymore, so yeah, it’s just my therapist."
"What would you say to someone going through seasonal depression?"
"I would just say to have someone to talk to, because it’s really important to talk to somebody about it -- because if you just keep it all bottled up, it’s just going to get worse."
Don't Suffer in Silence
Remember, it's okay to ask for help. The winter months can be challenging, but with the right strategies and support, you can navigate the seasonal slump and maintain your mental wellbeing.
Take advantage of the resources available to you, and prioritize your mental health.
You're not alone.
Comments