The Winter Blues, yes, they are real.
Winter days are short, the sun is an occasional visitor. This may make the days dreary and the nights endless. This may not just be in your head. Seasonal Affective Disorder is a form of depression also known as SAD. Many people call it the Winter Blues. The most difficult months for people experiencing SAD tend to be January and February. With that said, SAD is more than the winter blues. Symptoms can be distressing and interfere with daily functions. About 5% of adults in the U.S. experience SAD, and it typically lasts about 40% of the year.
This can particularly affect college students. Especially those who may have formally had a routine that involved getting up early on a regular schedule. Having a schedule that doesn’t include those early rise times typically reduces our possible exposure to sunshine. Sunshine is a natural way to obtain vitamin D and this vitamin is crucial for optimal mental and physical wellness. Below are some tips that may help during this time of the year:
1. Maintain a regular bedtime.
A lack of sleep is known to worsen the symptoms of general depression and can increase the likelihood of experiencing SAD. That sounds easy but with studying and varying work and class schedules it can get tricky to get consistent sleep. Do your best to go to bed by a specific time. Even if you are a night owl, set a reasonable time to stop working, like midnight. This may also help with the quality of work that you produce. Create a bedtime routine that works for you. This will signal to your body that it’s time to relax and go to sleep.
2. Create balance.
Time management, study skills, work, social life and family time should all have a place in your calendar. Prioritizing and sticking to your schedule can help you feel more at ease. If you’re not sure where to begin with time management you may want to connect with our WCC success coaches.
3. Prioritize emotional and physical wellness.
It’s very tempting to stay inside and hunker down during these cold months. This may contribute to the winter blues. It’s important for your mental health and overall well-being that you get your body moving. No matter your physical fitness level, find something you enjoy doing and get started. If you can exercise outside in the sunshine you can reap even more benefit. Just 20 minutes to an hour of light exposure each day can have a positive effect.
4. Talk with WCC’s counselors.
If the above strategies don't help and SAD’s symptoms begin to interfere with your daily life, take advantage of WCC’s mental health support. To schedule an appointment please call us at 734-677-5223. Unsure if you want to schedule an appointment? You can access “Let’s Talk” meetings. These meetings are informal meetings where students can briefly meet with a WCC counselor to ask for advice about specific problems. These meetings are a great way for students who have never seen a counselor before to learn about the therapy process. These consultations can also be a great way for students to seek a counselor's perspective on a particular issue. As part of these meetings, we can assist with referrals to on-campus and off-campus resources.
Let’s Talk is:
- Open to all students
- 15-20 minutes long
- Informal meetings and not a substitute for personal counseling
- Not intended for mental health emergencies
- On a first come first serve basis
To access Let’s Talk visit your blackboard account. Under the student resources area click on the “Personal Counseling” tab. You should be able to locate further information here.
Information adapted from Helping Your Student Get Through Seasonal Depression.