Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically emerging during the fall and winter months when daylight hours are shorter. Students in northern states like Wisconsin face higher risk because reduced winter sunlight can disrupt circadian rhythms and serotonin levels. Symptoms may include:
- Persistent low mood, feeling sad, or hopeless
- Brain fog
- Appetite changes, especially a craving for foods high in carbohydrates
- Difficulty sleeping or oversleeping
- Social withdrawal
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Why Does This Happen?
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Several factors increase the risk of Seasonal Affective Disorder (SAD).
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Geographical location: Regions situated at higher latitudes, such as Wisconsin, experience more pronounced seasonal changes, including shorter days and longer periods of darkness in the winter. These environmental patterns can make students in these areas more susceptible to developing SAD.
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Family history: Having a family history of depression, anxiety, or other mood disorders may increase a your vulnerability to SAD, making your brain chemistry more sensitive.
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Stressful life changes: The transition to college brings major shifts including new environments, academic pressure, and social adjustments. All of which can heighten stress levels.
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Light deprivation: Spending most of the day indoors, especially in classes, dorm rooms, or study spaces, can limit exposure to natural light. This reduced light intake is particularly common during winter and can contribute to the onset of SAD.
Strategies to Manage SAD
Seasonal Affective Disorder (SAD) often reaches its peak just as the academic calendar reaches one of its most demanding times. Shorter days, colder weather, and reduced sunlight can create a dip in energy and motivation right when finals, projects, and deadlines are piling up. For many, this can make the end of the semester feel heavier than it already is. As the season shifts and expectations climb, it can help to rely on small, intentional adjustments that steady your mood, sharpen focus, and restore a sense of control.
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Light Therapy
Bright morning light helps reset your body’s internal clock (circadian rhythm). It signals your brain to lower melatonin levels so you feel more awake and supports healthy serotonin activity to your boost mood and energy. “Happy Lights” of 10,000 Lux can mimic natural daylight, triggering positive responses in your body to enhance wellbeing. These lights are available for rent through the Madison Public Library, making it easier to try light therapy as part of your routine.
Physical Activity and Movement
Physical activity releases endorphins to propel a positive mood. Try moving your body three times per week by taking a group fitness class, going for a walk, practice light stretching and yoga, or working out at the gym.
Nutrition and Supplementation
Seasonal Affective Disorder (SAD) can trigger cravings for sweets and carbs like chocolate, pasta, and bread. Remember to balance your plate with fruits and vegetables. Vitamin C, D, and K2 can also help support your mood and energy.
Consistent Routines
Establishing regular sleep patterns, meal times, and study schedules can provide more structure and stability, helping to mitigate mood swings. Start small by choosing one of the following options and add more to your routine each week:
- Go to bed and wake up at a consistent time
- Step outside in the morning
- Swap doomscrolling for a different comfy habit like journaling. Write down one thing you are looking forward to
- Add one fun or cozy non-academic activity to your week. Check out what’s happening in The Well or attend a Chillax session to create art
- Self reflect on how the week the went
Social Connection
Maintaining your social connections by spending time with friends can relieve feelings of loneliness and remind you that others may be experiencing symptoms of Seasonal Affective Disorder (SAD) too. Do something casual such as watching a movie, cooking a meal, or hosting a game night. You can also meet new people and build connections by joining a student organization through the Wisconsin Involvement Network (WIN), which makes it easy to explore clubs and activities that match your interests.
Journaling
Journaling can be helpful because it can provide a structured, safe, space for you to process how you may be feeling during the winter months. It can also serve as a grounding routine offering a sense of continuity, clarity, and control when days feel heavier. Get started with these prompts or journal freely!
- What is one comforting ritual or routine that you find helpful in the winter?
- What’s one thing you’d like winter to feel like? Consider making a winter mood board that you can use as a reminder to engage in self-care this season.
- Where do you notice warmth in your life right now?
- What is one act of kindness you can offer yourself today?
- What’s a winter routine that supports you?
- Name one thing you are grateful for this week.
- Write down items you have that make winter feel a bit less cold. Dedicate one night per week to use all of those items. Items may include blankets, warm beverages, music, movies, tv shows, crafts, candles/aromatherapy, etc.