Does your mood tend to match the dreary weather as the winter draws near? YOU ARE NOT ALONE! Seasonal Affective Disorder (“the winter blues”) is common in the college population and it can prevent you from enjoying the fun things about winter like sledding and hot cocoa! If you notice that you feel worse as the season changes, take a closer look…

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a significant change in mood that occurs with changes in the seasons. Most often, people with SAD experience “normal” mood during the spring/summer, and some or all of the following depressive symptoms during the fall/winter:

• sleeping more than usual

• craving sweets and/or carbohydrates

• weight gain

• decreased desire for exercise

• lack of interest in usual activities

• feeling tired

• sadness

Symptoms can range from mild to severe. Less often, individuals experience “normal mood” in the fall/winter and the opposing depressive symptoms mentioned above in the spring/summer. It is thought that SAD occurs because of a decrease in exposure to sunlight, which contains key ingredients for our mood regulation. During the fall/winter, the days become shorter and there is less time for people to be exposed to the sun, resulting in symptoms. For the cases of atypical SAD, with symptoms in the spring/summer, it is thought that the increase in sunlight and heat may trigger these.

What should you do if you think you have SAD?

Here are a few things to try to prevent the “winter blues” from coming your way.

• Soak up the sun! Sunlight exposure releases chemicals in the brain that can positively affect your mood. This is important because SAD may be caused by a lack of sunlight. However, remember to protect your skin with sunblock – the sun still contains harmful rays even in the winter!

• Make a conscious effort to stay active. Regular exercise has countless benefits, many of which are directly related to mood regulation.

• Avoid overeating. Giving in to those “sugar and carb cravings” will zap your energy level and exacerbate your negative mood. Allow yourself a holiday cookie or two, just don’t overdo it.

• Cut out or limit caffeine intake. Caffeine can leave you feeling MORE tired when the initial rush wears off. Exercise and good nutrition are the healthiest means of increasing energy.

• Keep a sleep schedule. If you find that you are sleeping more than usual, try going to bed and waking up at the same time every day (yes, even on weekends). Twelve-hour snoozes can actually make you MORE tired, so limit your sleep to seven to 10 hours per night.

• Get help. If your symptoms persist or worsen, seek help from a qualified mental health professional.

The Ohio State’s Counseling and Consultation Services offers all students a number of treatment options such as light therapy (exposure to “fake” sunlight for short intervals to boost your mood), individual/group counseling, and psychiatric consultation, all of which can help you manage the symptoms of SAD. You can reach us at (614) 292-5766 to make an appointment.