This time of year, the Midwest is not only cold, but is also generally dark and dreary with less hours of sunlight. While the good news is that we have passed the winter solstice and each day is getting slightly longer with more daylight, for some of us, winter can be an especially challenging time of year.
A day or two of feeling down happens for everyone, but when these symptoms stick around longer than a day or two, they can become what is known as Seasonal Affective Disorder (SAD), a depressive disorder that is brought on by extreme temperatures and less exposure to natural sunlight.
SAD can occur in both the winter and summer months. SAD is characterized by low energy, sleeping too much or too little, fluctuations in eating or appetite, feeling irritable, sad, edgy, or overwhelmed, losing interest in hobbies and activities we normally enjoy, and withdrawing socially.
If you notice any of the symptoms above occurring in your own life for a week or more, it’s time to talk to a helping professional, as these symptoms can worsen and cause bigger problems if not dealt with. A Dr. or counselor might recommend a variety of solutions, which could include counseling, prescription medication, or home remedies like exercise, using a special light at home to simulate sunlight, or slight changes in routine or nutrition. When visiting with a medical provider or counselor, be honest about what you are experiencing so they can help you find the best solutions to fit both your symptoms and your lifestyle.
Even if someone is not dealing with seasonal depression, the winter can still be a tough time. Take the following steps to support your mind and body during this chilly season with less sunlight.
Support Yourself With Healthy Food
Opt for lots of fresh water and fill your plate with fruits, veggies, seeds, whole grains, and lean protein. Caffeine might wake us up temporarily, but too much can make us anxious or set us up for a mid-day crash and poor sleep. Consuming alcohol can have a similar rollercoaster effect on our moods, and is actually a mood depressant. Consuming lots of sugary foods or beverages gives us a very short-lived pleasant feeling, but ultimately leads to a mood and energy slump.
Make Time To Move
Is the sun shining? Hurry outside for a snowball fight or walk around campus if it’s not too chilly. If you love to work out, great! If you don’t, trick yourself with something fun like ice skating, playing a sport, or taking a dance class. The main goal is to move, however it works best for you.
Connect In Person
When everyone is busy, it can be harder to motivate ourselves to get together. Plan something fun to do with friends, if it’s something that involves moving around, that’s even better! Get together with a friend to walk, workout, cook, make popcorn, anything that’s fun and healthy. Take time to laugh and talk, even if it’s over skype with a far-away friend or family member.
Give Your Body The Rest It Needs
Focus on a sleep schedule. The same schedule each night is recommended, but a more realistic option for college students might be sticking to the same waking and sleeping schedule Sunday night through Friday morning. If you notice yourself sleeping too much or too little, make small adjustments to get into a routine and to reduce activities and substances that could be hurting your sleep. Consult with a medical or mental health professional if your sleep difficulties last more than a few nights.
Change Up The Scene
Sometimes it’s easy to get tired of the same spaces when we are stuck inside in the winter. If you are feeling like you need to go somewhere, there are plenty of great options in Aberdeen. Grab a day pass to the local YMCA and go for a swim, take a class, or sit in the hot tub or sauna. Visit a coffee shop or a new restaurant you have not tried yet. Try taking homework to the library if you usually study in your room, or explore some of the open study spaces around campus. Sometimes a change of space can give us new energy. Bonus points if that new, perfect spot to sit & study is beside a sunny window!
Want more info on SAD, sleep, or something else?
Visit the NSU Counseling Center in the Student Center, Suite #240 to schedule your free and confidential session today, or call 605-626-2371, Monday – Friday, between 8:00 am and 5:00 pm to schedule.
Ashley Geist-Cusik
STAFF COLUMNIST
Photo credit: Public Access Image
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