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Winter and Your Mental Health: What to Know About SAD

Categories Stories , Health tips

When the days get shorter and the weather turns colder, many people notice a shift in their mood. For some, this goes beyond the "winter blues" and develops into Seasonal Affective Disorder (SAD)—a type of depression linked to changes in daylight and weather, most often in the fall and winter months.

Why does SAD happen?
Researchers don't know the exact cause, but a few factors are believed to play a role:

  • Less sunlight in fall and winter can throw off your body's circadian rhythm (your internal clock), affecting sleep and mood.

  • Lower serotonin levels—sunlight boosts this "feel-good" brain chemical, so shorter days can lead to dips in mood.

  • Melatonin changes—shifts in seasonal light can disrupt melatonin, a hormone tied to sleep and mood balance.


Signs & Symptoms
It's normal to feel down sometimes, especially with the stresses of classes and busy schedules, but if these feelings last for two weeks or more, SAD may be the reason. Watch for signs such as:

  • Constant low energy or feeling sluggish

  • Persistent sadness or emptiness

  • Loss of interest in activities you usually enjoy

  • Sleeping too much or too little

  • Changes in appetite or weight

  • Trouble focusing on schoolwork

  • Feelings of hopelessness, guilt or worthlessness


Managing SAD
The first step is recognizing the pattern. If you notice your mood tends to dip every winter, you can prepare early. Research suggests that starting treatment before symptoms typically hit and continuing past the usual "end of winter slump" may be especially effective.

Treatment options include:

  • Light therapy (phototherapy): Using an artificial light that mimics natural sunlight for a set time each day. This is often the standard treatment for SAD.

  • Therapy: Talking with a counselor or mental health professional can help you develop healthy coping strategies.

  • Medication: In more severe cases, antidepressants may help. A healthcare provider can guide you in finding the best option.


Everyday self-care tips:
Even small, daily habits can make a difference in keeping your mood steady:

  • Stay active: Whether it's walking across campus, hitting the rec center or doing a workout in your room, movement can help boost mood.

  • Stay connected: Make plans with friends, join a student org or talk with someone you trust about how you're feeling.

  • Do activities you enjoy: Movie nights, coffee dates or even ice skating can help break up the monotony.

  • Eat balanced meals: Nutritious foods help stabilize energy and mood (try not to overdo it on late-night sugary snacks).

  • Be patient with yourself: You can't just "snap out of it." Give yourself grace and time as you work through it.


At Falcon Health Center, our mental health professionals provide a safe, supportive space where you can feel heard and cared for. If you're struggling with SAD or need someone to talk to, our team is here for you.

Call (419) 728-0601 to schedule an appointment, or learn more here.