Winter is here, cold, wet and gray. Students may begin to feel that it is harder to wake up in the morning, discover an increase in appetite or find that they are feeling down.
These feelings, often called the “winter doldrums,” are common for many people during this season in the northern hemisphere. It is when these feelings start to change or dissuade regular routines that students may be dealing with Seasonal Affective Disorder. As the most common time of the year for SAD is in the fall and winter, it is recommended by the University Health and Counseling Centers that students take extra care to monitor their feelings and habits this winter.
There are different theories as to what causes SAD, but it is typically thought to be due to a change in sunlight exposure. This lack of exposure may affect a person’s circadian rhythm (or body clock) so that it is out of sync with normal routines and also may increase the presence of the hormone melatonin in the body, affecting sleeping habits.
“For some of those used to having sun daily, the shift in not having that is probably more dramatic than for those who have gotten ‘used to it,’” said Paula Staight,@@http://directory.uoregon.edu/telecom/directory.jsp?p=findpeople%2Ffind_results&m=staff&d=person&b=name&s=Paula+Staight@@ health promotion director at the University Health Center, referring to out-of-state students who might notice more of an affect on their mood this winter.
“I think you get used to your surroundings and your environment, and when you have to change that a lot going back and forth, I feel like it can really affect you in a lot of ways physically and psychologically,” said Mike Hibbard,@@http://directory.uoregon.edu/telecom/directory.jsp?p=findpeople%2Ffind_results&m=student&d=person&b=name&s=Hibbard@@ a University junior who came to Oregon after living in California for 18 years. “It’s gotten more bearable over time, I guess, but at first it was easy to … stay inside all day and not wanting to do anything because it’s rainy outside.”
Symptoms of SAD can stem from this poor weather and include depression, anxiety, fatigue, a greater desire to overeat carbohydrates, sleeping problems and social withdrawal.
“A lot of times when students have depression related to SAD, they don’t actually know it’s because of SAD, they just think it’s because they’re feeling down or feeling depressed,” said Asha Stephen,@@http://www.uoregon.edu/findpeople/person/asha*stephen@@ senior staff counselor and outreach coordinator at the University Counseling Center.
If this is the case, both Stephen and Staight urge students to make an appointment with a doctor to determine why they are feeling down or depressed, and to “constantly monitor how you are feeling” if those feelings appear to be happening for no reason, Stephen said. She also noted that this is especially true for out-of-state students who are not used to the weather in Oregon.
Treatment for SAD, if diagnosed, generally includes light treatment, which involves sitting in front of a light box for 20-90 minutes every day, usually in the morning. Those affected by SAD may also choose to speak with a counselor about their depressive feelings or may be prescribed mediation.
“I feel like over time … I’ve figured out the things like ‘what you do in Oregon to keep sane during the rainy season,’” Hibbard said, which he explained mostly includes doing something active outside despite the poor weather and hanging out with his friends.
Planning, public policy and management major Kelly Viernes@@http://directory.uoregon.edu/telecom/directory.jsp?p=findpeople%2Ffind_results&m=student&d=person&b=name&s=Kelly+Viernes@@ agrees.
“Just going to the gym and hanging out with people,” she said of what she does in the winter. “Definitely not being alone.”
Viernes had lived in Hawaii for all of her life before coming to Oregon and admits to having adjusted well to the less sunny weather upon coming to Oregon — although she still has her gloomy moments. She explained that leaving windows uncovered and keeping lights on help her mood when the weather gets bad.
According to Staight, these actions are some of the best preventative measures for SAD.
“Exercise, sleep, manage your stress, go get outside, spend time with friends. Find a way to have fun and be sociable,” she recommended, although she admitted that for some, these actions might not be enough.
The University Health Center offers scheduled appointments with a doctor or nurse practitioner for $15 every weekday and on Saturdays, and light box treatment is available to students who have been diagnosed with SAD in one of their clinics. The counseling center also provides support by appointment every weekday except for Thursday and features a workshop about depression once a term.