As winter settles in, one might notice a dip in energy levels, persistent sluggishness or a tendency to feel more down than usual. Shorter days and colder weather can take a toll on one’s mental health. For some, these seasonal changes may lead to Seasonal Affective Disorder (SAD).
While SAD is often dismissed as simple “winter blues,” it is a serious mental health condition that deserves greater attention and understanding. Recognizing the stigma surrounding SAD and addressing its impact can help us take this condition seriously and support those who are struggling.
SAD is a form of depression that typically emerges during the fall and winter months. While the exact causes are not fully understood, the Mayo Clinic suggests that reduced sunlight can disrupt the body’s internal clock and lead to changes in serotonin and melatonin levels. These chemicals, in particular, affect mood and sleep.
Unfortunately, societal stigma often prevents individuals from seeking the help they need which makes it essential to confront the misconceptions surrounding SAD.
For students managing the demands of college life, SAD can add an extra layer of difficulty to an already challenging time of year.
While SAD affects nearly 6% of Americans, it is often dismissed or trivialized. For instance, many people believe that depression is something you can simply shake off or change instantly, like flipping a switch. They might say things like “just smile” or “be happy.”
Why the Stigma Exists
According to an article by The Guardian, “Depression, despite decades of work by awareness organizations, still has ‘laziness’ associated with it.”
This misconception is further fueled by the belief that individuals struggling with depression are simply seeking attention.
Such assumptions not only invalidate the lived experiences of those affected but also perpetuate the stigma, which makes it even harder for people to seek help or talk openly about their struggles.
Moreover, Health Central reports that “horror movies and other (sometimes) controversial programming, exploit these stereotypes and perpetuate the notion that people with serious mental illness are violent, dangerous, or evil.”
Such portrayals not only reinforce stigma but also create fear and misunderstanding around mental health conditions. By sensationalizing mental illness, these narratives contribute to the barriers many face in seeking understanding and treatment.
How We Can Break the Stigma
Reducing the stigma surrounding mental health requires intentional actions and thoughtful communication. There are different ways adapted from Health Central that individuals can use to overcome the stigma.
One key step is being mindful of language, as words carry significant weight. It is important to avoid defining individuals by their illness. For example, use person-first language, such as “a person with schizophrenia” instead of “a schizophrenic” or “a person struggling with a substance use disorder” instead of “a drug addict.” This approach emphasizes humanity over condition.
Another effective strategy is drawing parallels between physical and mental illnesses, as people are often less judgmental about physical health conditions like heart disease or arthritis. Highlighting this inconsistency can help normalize mental health struggles and foster greater empathy.
Supporting educational initiatives is also crucial. Efforts to educate the public about mental illness such as accurate and compassionate portrayals in media, movies and other platforms can challenge harmful stereotypes and spread awareness.
By addressing the stigma, we create an environment where individuals feel safe seeking help for SAD and other mental health conditions.
Recognizing the Symptoms and Practical Strategies for Coping
The symptoms of SAD go beyond the typical “winter blues” and can significantly impact one’s ability to focus on academics, participate in activities and maintain a sense of normalcy.
These symptoms include feeling sad, losing interest or pleasure in activities and an increase in appetite or craving carbohydrates and sugars.
They may also involve changes in sleep patterns like oversleeping or still feeling tired despite getting adequate rest.
While SAD can feel overwhelming, there are several effective strategies adapted from UC Davis Health to mitigate its effects:
- Make Daily Walks a Ritual
Even during the busiest days, taking a short walk around campus can help reset one’s mood. Whether it’s a stroll between classes or a loop around a favorite spot, getting outside provides fresh air, a change of scenery and a mental break from academic stress. - Get Vitamin D and Focus on Nutrition
Many college students don’t get enough sunlight or maintain a balanced diet during the winter. To address this, they might consider adding a vitamin D supplement to their routine or consulting a campus nutritionist for tips on eating foods that boost energy and mental clarity. - Schedule Fun Events Ahead of Time
When managing a heavy course load, it’s easy to cancel plans when SAD symptoms kick in. To avoid this, one might plan enjoyable activities—movie nights, game nights or dinner outings—and stick to them. Having fun to look forward to can be a motivator during the darker months. - Stay Connected with Friends and Classmates
Winter can make one feel like retreating into their dorm or apartment, but staying social is key. Study groups, club meetings or casual coffee dates with friends provide an easy way to combine productivity with connection. Surrounding oneself with others can lift the mood and create a sense of belonging. - Get Moving
Physical activity does not have to mean hours at the gym. One might find that joining a fitness class offered at the campus recreation center or playing an intramural sport makes exercise feel less like a chore and more like a social outlet. Even a quick yoga session in the dorm can help with focus and energy. - Build a Support Network
Letting friends, roommates or family know how the season affects one’s mood can help create a network of accountability. These people can check in regularly, encourage follow-through on commitments and offer support when motivation wanes.
Managing academics alongside mental health can be especially difficult for students dealing with SAD. However, incorporating small intentional changes—prioritizing movement, maintaining social connections and practicing self-care—can make a significant difference.
By treating SAD as a legitimate mental health condition and breaking down the stigma, we can ensure that individuals get the understanding and support they need to navigate the challenges of the winter months.
Copy edited by Anijah Franklin
