The weather’s changing and the cold is coming to settle in. Do you notice that you do not feel like yourself? This is completely normal!
Seasonal blues have a term: SAD, which stands for Seasonal Affective Disorder. About five percent of adults in the U.S. suffer from it. Some experience it in the summer, but most experience SAD in the colder months. Moreover, women are more likely to experience symptoms than men. Furthermore, those who already struggle mentally are more at risk. (Cleveland Clinic, 2022)
As a woman who adores summer, I tend to start feeling more down starting in October, and I start to feel better around the following May. Personally, I experience higher levels of sadness and anxiety, less motivation, lower energy levels, trouble with productivity, issues with sleep and wanting to eat more “unhealthy.” Dealing with the changing seasons is especially hard on me, so I hope I can help you!
First things first, I am diagnosed with SAD and these coping strategies are simply ones that work for ME. Secondly, YOU ARE NOT ALONE!
Let’s learn about some of the science! I find this to be helpful, especially when figuring out what helps me. Firstly, sunlight creates Vitamin D which increases the neurotransmitter serotonin (responsible for feelings of happiness). The lack of sunlight makes some experience a Vitamin D deficiency and may make serotonin harder to come by. Moreover, the lack of sunlight and the surplus of dimmer light may produce higher levels of the chemical melatonin (responsible for feeling sleepy), leading to feeling more tired.
Let’s talk about coping. SAD is similar to depression and anxiety, so coping strategies can overlap.
Some take medication, some don’t. SSRIs (Serotonin Synapse Reuptake Inhibitors that promote the production of serotonin) can help but only with proper diagnoses from a doctor.
An easy way to help seasonal blues is to spend more time outdoors to attempt to soak up Vitamin D and prevent the overproduction of melatonin; I try to go outside for a few minutes every couple of hours! Spending time outdoors with nature has tons of mental and physical health benefits!
Just as with depression and anxiety, eating nutritious meals and exercising are highly beneficial. These are the ones that have better effects over longer periods of time. Don’t be discouraged, it’s never too late to start! I struggle with consistency on both, but remember: small progress is STILL progress.
A wonderful coping strategy during college is spending time with friends whenever possible! Spend time with people who are good for you! Spending time with friends even in daily activities can help to make life more purposeful and keep you going. I always study with friends most days of the week and we end up doing spontaneous things like baking or having movie nights.
Practice self-care and take some time for yourself! Do things you’ve been wanting to! Take this extra time indoors to learn a new skill or adapt a new hobby! Meditate! Take a social media cleanse! Learn to sew! For example, in colder months, I try to have more movie nights where I curl up in a cozy blanket and I’ll paint while doing so.
Overall, you aren’t alone and there are things you can do. Prioritize yourself and do things for yourself, because you deserve it.