By Daniel Okay
Short days, and frigid nights are ordinary parts of the winter, but as the season progresses, some students may especially struggle with their responsibilities—academic and otherwise.
Seasonal Affective Disorder, commonly referred to as SAD (a fitting acronym), can be characterized as a mood disorder brought upon by seasonal changes in daylight. While only 6% of Americans are affected by SAD in terms of diagnosed seasonal depression, many students may experience lethargy, melancholy, and a general lack of interest or passion during this time of year. It is no coincidence.
During winter, your brain produces excess melatonin (the hormone that makes you tired) resulting in fatigue and exhaustion. Lack of sunshine and weeks of gloom do change your body chemistry. Similarly, our bodies produce less serotonin, the hormone that reduces depression and regulates anxiety according to Ani Kalayjian, a psychologist and adjunct professor at Columbia University in an interview with the Washington Post. However, there are more than a couple ways to brave the cold and add some light to your life.
Turn on the lights!
It’s simple, yet effective. When you wake up, (roommate willing) get your room as bright as possible. It will help you wake up, and regulate your circadian rhythm within your schedule. A dingy desk lamp simply can’t do that. Even better, weather permitting, getting some natural light in the morning can be the most effective way to combat the winter blues.
Eat well!
This information is pertinent year round, but especially relevant this time of year. “Serotonin deficiency makes you crave sugary and unhealthy carbohydrates,” explained Dr. Kalayjian. Eating proteins and complex carbohydrates will stave off the desire for 1 o’clock nap, boost your energy mood, and hey, it’s good for you!
Regulate sleep!
As previously mentioned, excess melatonin secretion creates feelings of fatigue and exhaustion. Giving into the seemingly constant exhaustion of the freezing months may set a precedent for your body to sleep this amount, as well as exacerbate drowsiness.
Write down your feelings!
It may seem unglamorous, but keeping a journal (or using the Notes app on your phone) to articulate your day can be cathartic and help organize your thoughts and emotions. Also, do not forget to account the positives of your day. Simply writing down that you had a nice meal, or that your friend made you laugh can make your day just a little bit more vibrant.
Exercise!
This may be especially difficult given that we all want to hibernate, but finding the motivation to build up a sweat will greatly benefit your overall health. If Lerner (Hellwell) is crowded, no one said you can’t do some bodyweight workouts in your dorm.
Reach out to a professional.
If you believe your moodiness extends beyond your management or you just would like some professional advice, the Colonial Health Center offers confidential, free sessions. No appointment required. They’re opened 8:30AM-5PM, except Wednesdays (they open at 10AM), and are closed on the weekends.
Most importantly, if you accomplish any of these, take the time to recognize that you’re making healthy changes to benefit yourself. Answering the call to take an active role in your health will feel much better than sleeping it off. And if not? Spring isn’t too far off the horizon.
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