The winter brings with it holiday cheer and cozy sweaters, but if you’d rather hibernate until it’s over, you’re not being dramatic. The colder weather and shorter days can and sometimes do impact your mental health negatively. It’s common to feel more tired and gloomy, which is why the term “winter blues” is so popular.
For some students, the season can be especially hard, as it often lines up with the start of a new semester and all the stress that comes with those transitions. You may feel unmotivated to attend class or even spend time with friends. Here’s how the shift into winter can affect your headspace, as well as practical ways to boost your mood.
Ways Seasonal Changes Can Influence Your Mental Health
As the mornings get darker and the temperature drops, getting out of bed may take more effort than usual. It’s easy to brush it off as laziness, but don’t beat yourself up too much. Research shows that the changes during fall and winter can affect the chemicals in your brain and the way your body functions:
- Lower serotonin levels: Shorter daylight hours reduce serotonin, which is the chemical in your brain that helps regulate your mood.
- Circadian rhythm disruption: The circadian rhythm — or the body’s natural sleep-wake cycle — is primarily influenced by light. Since sun exposure is low during the winter, your body may not receive the signal to stay awake and alert.
- Overproduction of melatonin: Melatonin is a hormone that helps control sleep. The brain begins producing this hormone as daylight fades. Those with winter-pattern seasonal affective disorder (SAD) produce more of it, causing you to feel sleepy and sluggish much of the time.
While seasonal depression can be associated with the lack of sunlight, there are other factors to consider, as well. Isolation is one of them. Winter can also make your world feel smaller as the cold keeps you indoors, making you prone to social isolation and loneliness. Both of these conditions can increase your risk of depression and anxiety.
Another way seasonal changes can influence your mental health is through a lack of physical activity. The flu season often overlaps with fall and winter, so even if you want to push yourself to exercise, it can be harder to stay consistent. As activity slows down, mood often follows.
Many people don’t realize how much they rely on being outdoors until winter hits. Your body needs movement and sunlight to keep your head clear. When both become less accessible, you might feel sad and slow.
Signs the Seasonal Changes Negatively Affect Your Mental Health
If you feel sadder and more drowsy than usual, it could be a sign that the seasonal change is affecting your mood. It is normal to feel a little down as the seasons change from summer to fall and fall to winter. In fact, 38% of Americans experience a decline in mood during the winter. But for some people, seasonal changes can cause much more than just winter blues.
It can snowball into a diagnosable condition known as Seasonal Affective Disorder (SAD), often referred to as seasonal depression. The most common symptoms include feeling sad and hopeless, having low energy, oversleeping, and losing interest in activities that used to bring you joy. Some people also experience changes in appetite, like craving carbs, which may lead to weight gain.
Although anyone can get the winter blues, SAD is more likely to happen to those with a personal or family history of depression – it’s also more common in women and young people.
How to Beat the Winter Blues
You can’t change the season, but you can help beat the winter blues. Here are three practical tips to help you through the colder months:
- Go outdoors and soak up some sun: Being outdoors when the sun is out can increase your body’s natural production of vitamin D. Plus, it can improve your immune function, thanks to the substances called phytoncides that the plants release into the air.
- Spend time with friends and family: The urge to stay home and wrap yourself in blankets may be strong during the winter, but resist the temptation to isolate. Social connection is important for your mental health. Make plans to meet friends for coffee or organize a little get-together with your loved ones.
Engage in physical activity: The air can sting in the winter, so you may feel reluctant to engage in physical activity. However, various studies have shown that regular movement is linked to lower risks of depression, so try walking to the library instead of driving or running in the morning before class.
If the season hits you harder than you’re comfortable with, speaking to a mental health professional can be helpful. Sometimes, you just need the right tools to manage the seasonal change so the cold months feel less overwhelming.
You Don’t Have to Face Seasonal Changes Alone
The transition between seasons can be difficult, but it’s normal. You can support yourself through it by understanding how the changes affect you and taking small steps that make the colder months feel lighter. Remember — there’s no shame in reaching out to the people you love or getting professional help.
