As the leaves change and the air becomes crisper, many of us face more than simply lower
temperatures and fewer days. Every year, millions of individuals suffer from seasonal
depression, often known as Seasonal Affective Disorder (SAD) , including college students like
me. As a 20-year-old junior in college who suffers from depression and anxiety, the seasonal
transition frequently causes mood swings, disturbances in my routine, and motivational
challenges. If you’re having similar feelings, remember that you’re not alone—and that it’s alright to take things one day at a time.
Recognizing the Signs
Seasonal depression typically coincides with the colder months when sunlight is scarce.
For me, it starts with feeling unmotivated to complete even simple tasks, like doing homework or
sticking to my daily routine. Rest becomes elusive, leaving me exhausted but unable to sleep. On
Some days, just getting out of bed or finishing a basic assignment can feel like an uphill battle. What makes this experience particularly challenging is the pressure to excel academically, socially, and personally while managing mental health. College students often wear multiple hats—student, intern, friend, and leader—and the weight of these roles can feel heavier during the darker months.
Give Yourself Grace
One of the most important lessons I’ve learned while navigating seasonal sadness is the value of self-compassion. Some days, I require more time to complete homework or find myself falling behind on responsibilities. Rather than berating myself, I try to show myself kindness and acknowledge that I’m trying my best under challenging circumstances. For example, I’ve learned to divide my activities into smaller, more manageable portions and celebrate little victories, such as finishing one paragraph of an article or rearranging my workplace. Reminding myself that development, not perfection, is the aim that reduces the pressure.
Six Coping Strategies for Seasonal Depression
- Set a Routine: Establishing a consistent daily schedule can provide structure and stability. Try to wake up and go to bed at the same time each day, even on weekends.
- Get Moving: Exercise might feel like the last thing you want to do, but even light activities like yoga or a 10-minute stretch can boost your mood. If it’s too cold to go outside, follow a workout video in your room or take laps around your dorm building.
- Soak Up Light: Lack of sunlight is a major trigger for seasonal depression. Consider investing in a light therapy lamp or spending time near a window during daylight hours.
- Stay Connected: Isolation can worsen feelings of sadness. Reach out to friends, join a club, or call a family member. Even a short conversation can make a difference.
- Practice Gratitude: Journaling about three things you’re grateful for each day can help shift your perspective and promote positivity.
- Seek out local resources: If seasonal depression becomes overwhelming, don’t hesitate to reach out to your school’s counseling center or a mental health professional. Therapy has been a lifeline for me, providing a safe space to unpack my feelings.
Indoor Activities for the Colder Months
When the weather makes outdoor plans less appealing, indoor activities can be a great way to lift your spirits. Consider having a self-care night by lighting candles, playing your favorite music, and indulging in a face mask or warm bath. Exploring creative hobbies like painting, journaling, knitting, or trying a new recipe can also take your mind off stress and spark joy. Hosting a movie night, whether with friends or solo, complete with your favorite snacks, is another cozy option. Decluttering your room not only creates a calming environment but also gives you a sense of accomplishment. For a moment of mindfulness, try guided meditation through apps like Calm or Headspace, which offer short sessions to reduce stress and improve your mood.
You’re Not Alone
Navigating seasonal depression as a college student is undoubtedly challenging, but it’s important to remember that you’re not alone. I’m right there with you, facing the same struggles and trying my best to prioritize my mental health. On the days when it feels impossible to move forward, remind yourself that it’s okay to take a step back, ask for help, and rest.
You are doing the best you can, and that is enough. By showing yourself grace, leaning on your support system, and finding joy in the little things, you can weather this season one day at a time!
