It is that time of year again; darkness comes in the middle of the afternoon, most days are overcast, the temperature is dropping and for so many people, something called that many call “seasonal depression” kicks in. The season may be doing its best to make you feel down, so finding ways to combat the effects of the dark, cold and wet weather can be crucial. 

Seasonal depression is actually properly termed as Seasonal Affective Disorder and is a legitimate mental health concern, affecting about 10 million Americans according to Psychology Today. That is about 3% of the population.

There is a huge difference between Seasonal Affective Disorder and the common effects of the seasonal shift, and it is unlikely that the oncoming fatigue and feeling of discomfort or unhappiness for most people is the effect of a disorder. However, it is almost inevitable that the lack of sun, which is made worse by the ending of daylight savings time in early November, coupled with the cooling weather and overcast days would lead to a change in mood for the average person.

In college, classes are often wrapping up and assigning the more demanding work to students by the first snowfall. Alongside that, many students are preparing for final exams, and are also concerned about traveling home or abroad for the upcoming break and securing a job for the two months between semesters. 

Pairing the holidays with these relatively dreary winter months may have been some attempt by the people who established the calendar to make the season slightly cheerier, but in modern times those holidays can be an added stressor to an already busy time. Not only do you have to deal with the emotional affects of the season change, but you have to shop for gifts, cook for family, arrange travel plans and earn enough money for all the spending you will be doing. 

With all this being thrown at the average person in the winter months, self care and mindfulness about personal health are key. Even the smallest adjustment to your everyday schedule can help keep you engaged, feeling your best and thinking clearly. Many experts suggest the use of vitamin D supplements or even light therapy to account for the lack of sunlight. As sleep cycles can get confused in the winter, some doctors will suggest a sun lamp for their patients who complain of depressive feelings or poor sleep, which can help reset their circadian rhythm. 

Exercise is a great way for the average person to help boost their mood. Exercise stimulates the brain to release serotonin, the neurotransmitter associated with happiness and pleasure, and it can help make someone feel accomplished when finishing a workout. Even if you do not have access to a gym, working out at home with jumping jacks, pushups, crunches or even just walking up and down the stairs a number of times can work just as well.

If you feel like you may be experiencing Seasonal Affective Disorder or any other mental health issue, do not hesitate to talk to a doctor. No tips or tricks can substitute real healthcare advice. But if you just feel a little under the weather this winter, practicing some mindful self care can help a lot.