Are you feeling under the weather? Well, these gray skies and cold temperatures might not be the only reason you’re feeling SAD.

Seasonal affective disorder (SAD), also known as seasonal depression, affects 5% of adults in the U.S. every year, according to the American Psychiatric Association website. People who experience seasonal depression are commonly affected during the fall and winter months where there is less sunlight. However, people may also be affected in the summer months as well.

Professional counselor Jane Owen shares her thoughts on how seasonal depression can affect college students. 

Owen is the Director of Educational Enrichment Programs, Clinical Services and the Counseling Center at Waynesburg University. She debunks – in her opinion – the two most common misconceptions of SAD, “SAD is not a real thing” and “there isn’t anything you can do for SAD.”

Question: What is seasonal depression? How is it different from other mental disorders?

Answer: Seasonal affective disorder (SAD) is a type of depression that’s related to changes in the seasons. Most people that are affected by SAD find the winter months the most challenging. Less sunlight, long periods of darkness. Going to bed and waking up when it’s dark. 

It’s different from other mental disorders in that when the seasons change, especially in the spring and summer the symptoms of SAD resolve and people find their energy increased and depression decreased.

Q: What are the signs of seasonal depression?

A: Signs and symptoms of SAD may include feeling sad, low energy or depressed most of the day, nearly every day. Other signs include losing interest in activities you enjoy, feeling sluggish, experiencing sleep problems (too much or not enough), overeating, having difficulty concentrating or feeling hopeless; very similar to depression.

Q: What are the causes of seasonal depression?

A: Change, any kind of change (even the good kind) can be stressful. That includes changes in the environment, the weather and hours of sunlight. Most people are affected by the changes occurring in the fall-winter to spring period but there are people who also experience SAD in the spring and summer months.

Some factors that affect SAD are your biological clock (your own circadian rhythm). The decrease in sunlight may disrupt your body’s internal clock. Serotonin levels (brain chemicals called neurotransmitters) affect mood. Reduction in sunlight can cause a drop-in one’s serotonin. The change in seasons can disrupt the balance of the body’s level of melatonin, which is a factor in sleep patterns and moods.

Q: Why do you think seasonal depression has such an impact on college students in particular?

A: I think it affects college students because that is a group that is already experiencing sleep disorders (usually lack of good REM sleep), perhaps not eating as healthy as possible, and already having increased anxiety from performance and workload from their courses along with all the other life factors of relationships, commitments, and everyday life management.  

Students may experience social withdrawal (and we already have many students that experience social anxiety), school or work problems like attendance, completing assignments, substance abuse (self -medicating) and SAD does play on existing mental health disorders such as anxiety and depression.

Q:  What are some ways students can combat seasonal depression? (5 tips)

A: Take steps to keep your mental health, moods and motivation stable throughout the year by intentionally focusing on your own self-care. 

(1) Are you getting enough good sleep?

Turn off your phone and other electronics before you go to bed, have a sleep routine, go to bed around the same time each night … Know how many hours of sleep you need for maximum benefits (thinking, feeling, self-regulation).

(2) Eating as healthy as possible. 

Food has such a major correlation to our moods and behaviors. Limit the amount of caffeine that you consume. Limit the amount of sugar and salt. There is so much research available on the connection between mind, body and food.

(3)  Exercise on a regular and consistent basis.  

Find activities that you enjoy or work out buddies that help to motivate you to take walks, go to the Fitness Center. Exercise is a great way to control your stress. Stress is physical so doing something physical is key.

(4) Fun! Have balance in your life.  

Are you spending time doing things that you enjoy? Reading, writing, watching movies or TV, skiing, dancing, gaming, etc. And balancing with classes, assignments and work.

(5) Social Interaction. 

COVID has isolated so many of us. COVID has kept many of us inside. Relationships are essential to your mental health. Having a friend, a person that you trust to talk to, that you can be your authentic self with is so important. Being seen, being heard, feeling present is so important to your mental health.

(6) Mindfulness. 

In all of the above, and in every aspect of life. Being mindful, being in the here and now, the present is essential to your wellbeing. Be aware of your awareness. Realize how much of the time that you are not fully present (being distracted when you are in class, being distracted by your phone) … Be in the moment. Becoming aware of how often you are not in the moment increases your awareness.  

If you feel that you have SAD, fill out the “Request Counseling Services” on Waynesburg University’s website to request counseling. The Counseling Center has individual and group counseling available.