Seasonal Depression: What It Is and How to Cope
Graphic by Bella Hang
Winter is starting, the days feel longer, and by 6 p.m. the sun has already set. At the end of the semester, we’re already barely hanging on with the amount of midterms and finals we have to do. But with it getting dark so early, the urge to curl up in bed by 6 p.m. with a cup of hot cocoa and a cute Christmas rom-com playing is stronger than ever.
This time of year can be difficult for a multitude of reasons. Stress levels are higher than ever, the holidays can be difficult for some people and seasonal depression comes into play.
Seasonal depression, or seasonal affective disorder (SAD), is a form of depression that affects people when there’s less daylight, primarily during the fall and winter months, according to the Mayo Clinic. The lack of light can disturb the internal clock, and the change of seasons can influence the body’s serotonin and melatonin levels which, when combined, may lead to SAD.
According to the American Psychiatric Association, about 5% of adults in the U.S. experience seasonal depression, and it typically lasts about 40% of the year. Common symptoms include loss of interest in activities previously enjoyed, change in appetite, change in sleep, difficulty concentrating, feeling worthless, and loss of energy or increased fatigue.
Jordan Dotson, a senior at the University of Minnesota, said that in high school she was super involved in extracurricular activities and did not prioritize her mental health, although, once COVID happened and she came to college, she decided to reach out to her doctor and confront how she had been feeling.
Despite having gone through treatments and being medicated, she said she still struggles with her mental health sometimes.
“You know finals suck, we’re in Minnesota, it’s gloomy and you can’t always go outside, it’s a whole thing,” said Dotson.
She said she understands both sides of struggling with mental health and not having resources versus having them now, yet still understanding that going through it is a process, but she has the tools in her toolbox to feel better.
While working three jobs, being a student, and experiencing a busy time in her life, understanding her boundaries as well as taking days to do things she enjoys helps her take care of her mental health.
Seasonal depression occurs around finals, making it difficult to find the motivation to finish off the semester on a strong note. For me, leaving my apartment becomes a difficult task during this time of year, and resisting the urge to take a midday nap is impossible. Although, there are resources available to help get through this time.
The University has reserved SAD light therapy stations located in Walter Library on East Bank and Magrath Library on the St. Paul campus.
Light therapy is the main treatment for SAD, according to the National Institute of Mental Health. It is meant to replace the sunshine that is missed during the fall and winter months.
According to Verywell Mind, the light exposure provided helps reset the circadian rhythm, improving sleep issues and is thought to trigger the production of serotonin similarly to the way natural light does. Serotonin plays an essential role in the proper functioning of your mind and body and affects mood, motor skills, emotions, and sleep.
There are also a variety of resources available year-round to help with mental health. Student Counseling Services, PAWS and Let’s Talk are great resources to utilize when experiencing seasonal depression. I always enjoy taking a study break to visit PAWS and enjoy being around the therapy animals for an hour or so.
Seasonal depression can be difficult, but it’s manageable. Don’t be afraid to take advantage of the resources offered to you. There is no one-size-fits-all solution to seasonal depression, so experiment with solutions that work best for you and if that includes hot cocoa and rom-coms at 6 p.m. then so be it.