5 Ways to Deal With Seasonal Depression (and Still Thrive) in College

Since fatigue is a common symptom of SAD, keeping a consistent sleep schedule is essential. Bradley Seymour, PhD, an assistant teaching professor of psychology at Syracuse University, explained that you might feel like hibernating, but sleeping all day isn’t really feasible when you have classes to attend as well as other obligations.

“Given that you’re in college, the bulk of your work has to be done during this really difficult period,” he told POPSUGAR. Going to bed at the same time every night will help program your internal clock and keep you on task during the day.

A lack of sunlight is thought to be one of the biggest contributors to seasonal depression. That’s why Dr. Siddle recommends using a light box during these darker months. “To me, it feels a little bit like therapy,” she told POPSUGAR. Dr. Seymour agreed, noting that students should look for a light box that filters out UV light while delivering 10,000 lux of light (the standard recommendation).

If light therapy products are out of your budget, you can also make changes to your daily routine so that you’re maximizing the amount of daylight in your schedule, Dr. Seymour explained. Other ideas include shopping for brighter, full-spectrum light bulbs, or rearranging your dorm so that more light can get in.

Dr. Siddle noted that seasonal depression can cause you to crave comfort foods that are high in carbohydrates, but eating a healthy, balanced diet is essential, even if you’re limited to a dining hall and microwave. Vitamin D is especially crucial, she explained – in the Winter, the sun is sometimes too weak for your body to produce vitamin D on its own, and this important nutrient helps facilitate the release of neurotransmitters like serotonin, which regulate mood.

To make sure you’re getting enough vitamin D in your diet, Dr. Seymour recommends “feel-good foods” like tuna, salmon, kale, and mushrooms, as well as products fortified with vitamin D, like milk and orange juice. Of course, before making any significant changes to your diet, both experts recommend talking to a doctor or dietitian.

When snow is coming down and the sky is dark before you even get home from class, going to the gym can be the furthest thing from your mind. You should do it anyway. “Getting 45 minutes of cardio sounds awful, but it’s really helpful,” Dr. Siddle said. If the treadmill isn’t your thing, she suggests trying other activities that feel good to you, like swimming or yoga.

“There’s not really an issue of one type of exercise being better or worse than another for this,” Dr. Seymour added. The most important thing is that you try to do some kind of physical activity for at least 30 minutes every day. If you’re feeling especially reluctant, he suggests bringing a friend with you for motivation and encouragement.

Seasonal depression can cause you to withdraw and become isolated, but both experts stressed the importance of speaking with a mental health professional who can conduct an evaluation and develop a treatment plan, including appropriate medications and techniques like cognitive behavioral therapy. (Your college’s counseling center is a good place to start.) Remember that SAD is not a weakness, and you don’t have to go through it alone. “Your neurochemistry is changing in relation to the weather, and there are things in modern medicine that can help,” Dr. Siddle said.