From Gloom to Bloom: Managing Seasonal Affective Disorder

Living in the Pacific Northwest means embracing the beauty of lush forests, rainy days, and cozy coffee shops. However, the gray winters can take a toll on mental health for many college students. About 25% of people in the Pacific Northwest report lower mood in the winter, and approximately 10% experience Seasonal Affective Disorder (SAD)—twice the rate of the United States as a whole. So if you're feeling impacted, you're not alone! Even those who do not suffer from SAD can benefit from these tips to help maintain a positive mood during the darker months.

Seek Out Light

With limited sunlight during our Western Oregon winters, your body’s natural rhythms can get disrupted. Try to maximize daylight exposure by sitting near windows or spending time outside during daylight hours, even if it’s cloudy. Light therapy is also proven way to combat SAD. You can check out a therapy light from the Valley Library or reserve the Mind Spa where you can relax and use our DayLight. You will find most benefit from using a therapy light 20-30 minutes each morning. Individuals with certain conditions (e.g., bipolar disorder or eye sensitivity) should consult a healthcare professional before starting light therapy.

Stay Active

Exercise isn’t just good for your body—it’s great for your mind. Physical activity releases endorphins, which help boost your mood. Whether it’s a yoga class, a jog through campus, or a quick home workout, staying active can make a big difference. Explore the ways OSU can help you stay active.

Build a Support System

You don’t have to face SAD alone. Talk to friends or family or find ways to connect with peers at OSU. 

Prioritize Sleep

SAD can disrupt your sleep patterns, leaving you feeling tired during the day. Create a consistent sleep schedule and stick to it. Avoid screens before bedtime, and try relaxation techniques like reading or meditation to help you wind down. You can find meditation and sleep support resources in our Resilience Toolbox.

Fuel Your Body

What you eat can affect how you feel. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Foods with vitamin D, like salmon and fortified cereals, can help combat the lack of sunlight. Don’t forget to hydrate—it’s easy to overlook when it’s cold outside. Students experiencing food insecurity can visit the Basic Needs Center for food and resources.

Consider a Vitamin D Supplement

The location of the Pacific Northwest means the sun’s rays aren’t strong enough to help your body produce vitamin D, making deficiency a common issue in this area. Vitamin D is essential for mood regulation and overall health, so it’s important to address this gap. Reach out to your doctor or a provider at Student Health Services to discuss whether supplementation might be a good option for you. It's crucial to consult with a healthcare provider before starting a new supplement to discuss factors such as dosage and potential interactions with medications.

Embrace the Coziness

One of the joys of winter is the opportunity to embrace cozy vibes. Turn on some string lights, grab a warm blanket, and dive into a good book or show. Small comforts can go a long way in lifting your spirits.

Know When to Ask for Help

Feeling the "winter blues" is common, but if you are experiencing symptoms of SAD, don't hesitate to reach out for help. Symptoms include fatigue, pervasively sad mood, excessive sleeping, loss of interest in typically pleasurable activities, weight gain, decreased ability to focus, and feelings of hopelessness or despair. 

We are here to help and a mental health professional can help tailor strategies to your needs. Explore our services or call us at 541-737-2131.

Remember, you're not alone. Seasonal Affective Disorder is common, especially in regions like ours where winters can be long and gray. By taking proactive steps and seeking support, you can manage SAD and make the most of this season. You’ve got this!

References:

Seasonal Affective Disorder, National Insitute of Mental Health

Seasonal Affective Disorder, American Psychiatry Association

Seasonal Affective Disorder: More than the winter blues, American Psychological Association

Seasonal Affective Disorder Treatment: Choosing a light box, Mayo Clinic

Winter Blues & Seasonal Affective Disorder, Eastern Washington University