You know the story. The weather gets colder, the days get shorter, and you find yourself huddled in your dorm room sinking deeper into a slump of depression that seems impossible to get over. You’ve got no motivation but a mountain of assignments on your desk. Maybe you even skip class to stay in bed with the blinds shut while you binge-watch The Carrie Diaries for the eighteenth time. But, guess what? It’s 2017 which means New Year, New You. Here are 11 tips on conquering seasonal depression before it conquers you.
1. Go for a walk.
A lot of them. Morning walks. Night walks. Long walks. Brief walks. Any walk in addition to the walk from your room to your 8 am. (Even though that’s a walk you should be proud of.) Even in the cold winter months, physical activity is the best way to slump away from seasonal depression. When you feel like doing nothing but laying in your bed and binge-watching Netflix, pull on your boots and take a stroll around your campus. This is fine to do alone, but even better if you’re accompanied by a trusted friend. Talking is optional.
2. Be around light.
While campus strolls are a great way to get vitamin D in your body, busy students can be around sunlight in a myriad of ways. The first is to buy a light box, which can help mimic the natural effects of sunlight. Be sure to consult with a doctor or mental health professional before making this purchase, to make sure it’s right for you. Other easy ways to get light in your life include opening the blinds in your room when you wake up, sitting near the window during class, or taking advantage of any sunny spots you find around your school.
3. Eat your vegetables.
While it’s important to eat good, healthy food all year round, maintaining a balanced diet is a great way to combat seasonal depression. Filling your plate with leafy greens and fresh fruits is obviously going to have a more positive effect on your mood than eating something greasy and heavy. If you eat better, you’ll feel better.
4. Take vitamins.
A personal favorite for the winter months is a time-release B-12 vitamin. It helps to boost energy and keeps me focused. Vitamin C is also a good one to take and it can help combat that ugly winter cold! You should consult your physician to decide which supplements are best for you.
5. Stick to a sleep schedule.
According to licensed therapist Kati Morton, people who are suffering from seasonal depression have a tendency to oversleep. Even during a busy semester, we only need about 8 hours of sleep per night. You know to set an alarm to get you up in the morning, but try setting one to signal you to start getting ready for bed each night. Try to pull yourself away from any screens for at least half an hour before you’re ready to tuck yourself in. Use this time to take care of your body; I suggest trying your hand at a DIY face mask.
6. Stretch in the morning.
When you wake up in the morning, take five minutes to stretch yourself awake. Start with the in-bed wiggles and work your way out of bed in a way that’s bound to start your day off with a boost of energy. If you’re feeling adventurous, yoga is another great way to start your morning.
7. Make your bed.
While you’re brewing your morning cup of coffee, take a moment to pull up your sheets and fluff your pillow. A made bed not only makes your environment feel nicer, but it also makes you less likely to fall back into it after you get back from class.
8. Do your laundry.
I know. The last thing you want to do when seasonal depression is calling you to bed is to worry about the dirty clothes piling up in the corner. But you are strong and responsible, no matter what your depression is saying. Wearing freshly washed clothes will make you feel more confident and more prepared to tackle the day.
9. Spend time with your friends.
They are there for you! Maybe they don't really "get" why you've been off your game lately, but that doesn't mean you should cut them off. Spending time with people you love will release all sorts of awesome, happy chemicals that will boost your mood and cause your self-love meter to go flying. Watch a movie, get dinner, or play a card game!
10. Prioritize productive time alone.
Don't over-exert yourself. Sometimes depression can make it hard to tell people "no" when they ask you to get dinner, help them with a project, or grab a movie. While it's important to be social and spend time with loved ones, it is also beneficial to have time to yourself every single day. Even 15-20 minutes of productive alone time is great for your mood! Spend this time reading for leisure, drawing, listening to music, or finding a new hobby.
11. Take advantage of your school’s services.
Universities across the country offer a variety of mental health services. At Western Carolina University, CAPS (Counseling and Psychological Services) is an active part of the community and they are often sending liaisons around campus to spread the word about the services they offer. Don't be afraid of the stigma surrounding therapy. Prioritize your mental health just as you prioritize your physihical health. Many people suffer from seasonal depression - you are not alone.
If you exhibit depressive symptoms during certain seasons of the year, you might have Seasonal Affective Disorder. Talk to your doctor or mental health professional to come up with a comprehensive plan to make your seasons easier to get through.
