How Students Can Cope With Seasonal Affective Disorder (SAD)
As days grow shorter and sunlight fades, nearly 4 in 10 adults feel a shift in their energy and mood. Seasonal Affective Disorder can make it difficult to find motivation, stay social, or even get out of bed in the morning. But understanding why it happens and how to manage it can make a world of difference.
What Is SAD?
Seasonal Affective Disorder, or SAD, is a form of depression that’s connected to the change in seasons. Many people start to feel symptoms as the days get shorter in the fall and winter, then feel better once summer arrives. While it might seem similar to having the “winter blues,” having SAD is different. It’s a clinical condition that affects mood, energy, and daily life, while the “winter blues” are more of a mild slump that tends to pass on its own.
Common Symptoms
Here are some common signs of Seasonal Affective Disorder you might recognize in yourself or others:
Feeling down or unmotivated: You might notice a lingering sadness, guilt, or loss of interest in things you usually enjoy. Everything can start to feel heavier and harder to care about.
Constant tension or worry: Simple things may feel more stressful than usual, and it can be tough to relax or handle everyday pressures.
Emotional ups and downs: Many people experience mood swings during seasonal changes, and some even feel bursts of extra energy when spring or summer rolls around.
Changes in sleep: You might find yourself sleeping more than usual, struggling to stay awake during the day, or waking up earlier than you want to.
Low energy and motivation: Everyday tasks can start to feel draining, leaving you tired even after plenty of rest.
Social Withdrawl: It’s common to feel more irritable or to prefer being alone instead of spending time with friends or family.
Why Does SAD Happen?
Seasonal Affective Disorder can happen for several reasons. During the fall and winter months, shorter days mean less sunlight, which can throw off your body’s natural clock. With less sunlight, your serotonin levels (the chemical that helps you feel happy) can drop, while melatonin (the hormone that makes you sleepy) increases. Genetics can also play a part in how someone experiences SAD All of these factors combine to create the symptoms many people feel during the darker seasons.
Tips to Boost Your Mood
Now that we know what SAD is and why it occurs, here a few ways to help ease the effects and boost your mood during the fall and winter months:
Get outside during daylight: Spend time outdoors whenever the sun is out, even for a short walk. Natural light can make a big difference to your mood.
Use bright indoor spaces: Open your blinds, sit near windows, and let in as much light as possible.
Try a light therapy lamp: These lamps mimic natural sunlight and can help improve energy and mood when used regularly.
Move your body gently: Activities like stretching, walking, or yoga can help lift your spirits and reduce stress.
Create cozy winter routines: Find comfort in simple habits like reading, journaling, or enjoying a warm drink.
Stay connected socially: Spend time with friends, family, or support groups to keep feelings of isolation away.
Keep sleep and meal routines: Try to go to bed, wake up, and eat around the same time each day to maintain balance.
Break tasks into smaller steps: When motivation feels low, focus on small, manageable goals to keep yourself moving forward.
When to Seek Additional Support
You should seek extra support if your symptoms last more than a few weeks or start to interfere with your daily life. It is also important to seek help if your schoolwork is slipping or if feelings of sadness continue to linger. If you ever have thoughts of self-harm, reach out for help right away. You can talk to a trusted friend, a family member, the CARE team, or call or text 988 to reach the Suicide and Crisis Lifeline for immediate support.
Additionally you can reach out to CAPS, Widener's Counseling and Psychological Services and schedule an appointment or download the TELUS Health Student Support App, for instant support on your phone!
You Are NOT Alone!
You are not alone in feeling this way, and what you’re experiencing is valid. Healing takes time, and help is always within reach. Talk with a counselor, doctor, or someone you trust. Professional support can make a real difference. Simple actions like going outside, keeping a routine, or connecting with others can slowly lift your mood.
Madeline Maxson earned her Doctorate in Clinical Psychology (PsyD) from Widener University's Institute for Graduate Clinical Psychology. As the Associate Director at CAPS, she works to promote mental health and wellness initiatives across campus and provide and safe and supportive environment for students seeking therapy. Madeline works from a culturally informed perspective and strives to make each student feel welcome, accepted, and understood.