At lunch last week, a colleague shared she’d been “so tired lately” and couldn’t figure why. She said she’d been sleeping enough and did not feel especially stressed at work. So, why? I thought of the impact of winter and asked if the winter blues, or what can be called Seasonal Affective Disorder (SAD), was a thing for her? After reflecting, she said she hadn’t thought about it that way, noting it was not uncommon, at this time of the year, for her to feel less energetic and more down.

In winter, we can find ourselves in a familiar slump. The vibrant energy of fall, with its fresh start to the academic year, gives way to shorter days, less light, colder weather, and a sense of well. . . .feeling “blahhhhhh.” For some, this is a passing mood and for others it is the recurring struggle of Seasonal Affective Disorder (SAD).

SAD is a type of depressed mood, triggered by less sunlight; changes in circadian rhythms; and a slowing down, tightening up, and drawing in that comes with darker, colder weather. Millions of Americans experience SAD annually. On a campus, where demand is unrelenting, the effects of SAD get compounded. 

Good news! There are simple things to partially mitigate winter blues or Seasonal Affective Disorder and thrive in winter, instead!

1. First, You Gotta See It

Recognize the signs like persistent low energy, difficulty concentrating, changes in sleep patterns (oversleeping or insomnia), increased appetite, and a general sense of sadness and/or irritability.

2. It’s Hard Enough Feeling Badly

Experiencing these symptoms is no personal failing. Acknowledging your feelings and understanding they are tied to seasonal changes helps reduce feeling guilt or frustration. It is hard enough feeling badly without also feeling badly about feeling badly. 

3. You Got to Share It, Yo!

Like my lunch friend, talking about how you are feeling with a trusted colleague, friend, family member, or therapist, reduces feeling badly about how you feel and expands your perspective to find out you are not alone.

4. Maximize Natural Light Exposure

Less sunlight? The worst! This disrupts our internal clock and lowers serotonin. Be intentional in increasing exposure to natural light. How? What about these:

• Take Breaks Outdoors: Even when it’s cold, bundle up for short walks in daylight hours. Combining fresh air, movement, and sunlight lifts mood.
• Rearrange Your Workspace: Position your workstation near windows to maximize natural light. Keep blinds open to let in more light.
• Use Light Therapy: Light therapy lamps mimic natural sunlight and are effective in combating SAD. Use about 20-30 minutes each day, ensuring it’s placed at the correct angle and brightness.

5. Predictability Is Your Friend

Winter disrupts routines, due to holiday obligations, inclement weather, and a desire to hibernate. Consistent daily schedules help regulate mood and energy levels:

• Set Regular Sleep Patterns: Go to bed and wake up at similar times each day, even on weekends. Good sleep is crucial!
• Incorporate Movement: Physical activity, even in small doses, boosts endorphins and reduces low mood. Fitness classes, brisk walks between meetings, or stretching at your desk all help.
• Plan Enjoyable Activities: Schedule time for activities that bring you joy, whether it’s reading, crafting, or catching up with friends. Have something to look forward to.

6. Don’t Go It Alone

Winter is isolating when it discourages social interaction. On campus, where workloads can feel isolating, fostering connection is essential.

• Join Campus Groups: Campuses have wellness committees, staff affinity groups, or lunchtime meetups. Join a group to help stay connected.
• Share Meals Together: Invite colleagues to join you for lunch on occasion. Breaking bread with someone fosters connection and lifts spirits.
• Lean on Professional Resources: Check if your campus offers Employee Assistance Programs (EAP) or wellness workshops. Take advantage of these resources for skills and support.

7. Don’t Skimp

I know. . ..eat right and stay hydrated. . . Blah-blah-blah. But it’s true--what you eat and drink influences mood and energy. Sugary treats and carby, comfort foods are tempting, but energy crashes exacerbate fatigue. Whole grains, lean proteins, fruits, and vegetables are your friends! Staying hydrated fights fatigue and irritability, so drink plenty of water. Do it! Caffeine and alcohol interfere with sleep and mood regulation if consumed in excess. Be gone, monster drinks!

8. Care Enough to Care Enough

Winter can be challenging! Treat yourself with kindness and understanding! Celebrate small victories and don’t sweat the petty things (or pet the sweaty things 😊).

Winter thriving is about finding workable strategies. You are a vital part of your campus community, your well-being matters—to you, your colleagues, and your students.

Take intentional steps to combat SAD and the winter blues, so you not only survive winter, but emerge stronger, more connected, and ready to embrace the brighter days ahead!