As winter rolls in and the days grow shorter, many college students find themselves battling the “winter blues.” At this point in the school year, nearly everything we have been looking forward to has now passed. The holidays, the new year and what was probably our only snow day of the semester have come and gone.
Winter break was a much-needed reprieve. After our previous semester, we needed to spend time looking at Christmas lights, drinking hot chocolate and spending time with friends and family. But now that that has all passed, what do we do next? All that remains is cold temperatures and a new semester of academics.
This seasonal phenomenon, which is also known as seasonal affective disorder in its more severe form, brings with it feelings of lethargy, sadness and difficulty concentrating. For many college students juggling academics, social obligations and personal well-being, these feelings can seem overwhelming.
As we are thrust into a new semester with new classes and new peers, it can be hard to adjust. However, some strategies can help combat the winter blues and bring warmth and light to the darkest months of the year until the higher temperatures return.
One of the most effective ways that we, as students, can combat the so-called “winter blues” is to maximize our exposure to natural light. Natural light helps regulate your body’s internal clock and boosts the production of serotonin, a neurotransmitter that promotes feelings of well-being and happiness.
Daylight hours are limited during the winter, so it’s important to take advantage of them in any way we can. Start your day by opening curtains or blinds to let in as much sunlight as possible. If your schedule allows, take a walk or sit outside during daylight hours, even if it’s just for a short break between classes.
Exercise is another proven mood booster. Physical activity releases endorphins, which are natural stress relievers and mood elevators. Even on super cold days, find ways to keep moving; take advantage of our ability to go to the Douthit Hill Fitness Center or Fike Recreation Center.
However, I know that some of us don’t love structured exercise, so instead, students can go for a walk around campus or opt for the stairs instead of the elevator when going to classes. The key is consistency — regular movement, even in small doses, can make a big difference in our mood.
As much as I, as I’m sure others do, absolutely adore hot chocolate during the winter months, we also need to make sure we focus on eating healthier. It’s easy to default to Schilletter Dining Hall pizza or a McAlister Dining Hall cheeseburger, but these foods are high in sugar and refined carbs. While they can provide a temporary energy boost, these types of ingredients often lead to crashes, which result in us being more tired and irritable.
Instead, focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Omega-3 fatty acids, found in fish, flaxseeds and walnuts, can be particularly beneficial for boosting our mood.
In addition, don’t forget to stay hydrated! Being dehydrated can exacerbate our feelings of fatigue, which can make us unmotivated in classes. For my warm drink lovers, beverages like herbal teas or hot water with lemon can be comforting and help you stay hydrated without adding caffeine that can disrupt your sleep schedule.
Speaking of sleep, maintaining a consistent sleep schedule is crucial for combating the winter blues. The lack of daily sunlight can disrupt your body’s production of melatonin, a hormone that regulates sleep. In order to counteract this, aim for 7-9 hours of sleep a night.
Taking time to rest your brain is also very important. Budget your time with academics and your social life, and allow for time to wind down before bed. Watching a feel-good movie with your roommates or reading a good book are great ways to do this. Let yourself enjoy those hobbies you may have left in the dust during the stress of exam season and the excitement of the holidays, and focus on what makes you happy.
Let’s finish this school year strong, Tigers.
Lauren Douda is a freshman secondary education and English major from Lexington, South Carolina. Lauren can be reached at [email protected].