Combatting seasonal depression

Remember that you are not alone

Spencer Bispham /Asst. Opinion Editor /The USD Vista

Jackie Marqez / Asst. Opinion Editor / The USD Vista

There’s no denying that fall is an exciting time of year. It’s the start of a new school year, pumpkin spice latte season and the anticipation of upcoming holidays is in the air. All of these things are great, but they can also feel overwhelming, especially for students. During the fall and winter months, stress can push us to a darker place: seasonal depression. Some people don’t understand it can be much more than just “feeling down,” which is why it’s important to recognize the symptoms and know how to combat them. From personal experience, reaching out to others for support is the best way to do so.

Also known as Seasonal Affective Disorder (SAD), it is a form of depression that occurs at the same time every year, cyclically. Most commonly, this is from fall to the end of winter. Though it is unique to this time of year, the severity of SAD is on-par with other types of clinical depression (specific to the individual). The specific cause of this condition is unknown, but researchers have theorized about the factors that may contribute to it.

According to the Mayo Clinic, the decrease in sunlight that happens during fall and winter months disrupts your biological clock as well as a host of other chemicals in your brain. Your circadian rhythm, the body’s internal clock, regulates your 24 hour sleep cycle.

When they’re thrown off, your sleeping patterns are disrupted. This causes a decrease in serotonin levels, a chemical that regulates mood, as well as an influx of melatonin, a hormone that affects when and for how long you sleep. Because of this, SAD is associated with symptoms such as feelings of sadness, lack of energy, loss of interest in activities, oversleeping and overeating.

On top of that, seasonal depression comes around at an incredibly inconvenient time. For students, the change in season is accompanied by a variety of other obstacles such as exams, sickness and burnout.

Here at USD, midterms typically start in late September and continue through October. Finals take place in mid-December. Students spend hours upon hours studying for tests, writing papers and composing projects. These exams are beyond stress-inducing, and they happen during SAD’s prime time. When you pair this with the struggles of seasonal depression, school becomes overwhelming. The lack of energy and motivation that is caused by SAD takes the stress of midterms and makes it unmanageable.

This stress leads to more than just exam season struggles. If left unchecked, seasonal depression can contribute to academic burnout. Defined in a study by Oloidi et. al, academic burnout refers to “exhaustion and disengagement symptoms experienced by students due to long-term exposure to specific school demands.” This burnout is correlated with disengagement in classes, lower grades, decreases in motivation and negative feelings toward oneself.

Trying to manage both SAD and academic stress is hard enough, but on top of that you’re also balancing a social life and personal responsibilities. This juggling act is near impossible to keep up, and often leads to isolation and social withdrawal. When you’re emotionally and mentally exhausted, it’s difficult to pour your limited energy into other people.

All of this information begs the question: what can be done to combat Seasonal Affective Disorder? The simplest answer is to “take care of yourself,” according to Mayo Clinic, but under that broad statement are a myriad of possibilities. There are the standard choices, such as counseling or medication, but for many people these things can be either too much or not enough.

Depending on how SAD manifests in you, certain activities could be helpful in different ways. For me, when dealing with SAD, I tend to withdraw. I’ve missed class, parties and career opportunities because I simply just couldn’t make it out of bed. I become irritable and tired, so I isolate myself so as not to let these behaviors become a burden to friends or family.

Over the years I have learned that withdrawing only makes my symptoms worse. Letting others know how I’m feeling really does help. I try to be honest with people about how I’m doing and include myself in different social events to stay connected with my support system. For example, I went to the Lucky Stars vintage market recently with a friend and did some shopping. It was hard to get myself in a good mental health space to go, but it was a healing experience and a necessary reminder that I’m not alone.

When you’re in the throes of SAD it can sound corny, but the reality is there’s no reason to go through it alone. Whether we talk about it or not, more people are affected by the condition than we think. According to the Anxiety and Depression Association of America, about 7.1% of the U.S. population deals with SAD every year, and that’s just people with a formal diagnosis. We live in an environment that encourages students to build a support network which encompasses multiple forms of aid. Go to a concert, see a movie, chat with a friend, treat yourself to something new or snuggle up with a good book. Sometimes taking care of yourself just means surviving; do whatever you need to do to get through the day. Communication is also key; letting trusted family, friends and professors know what’s going on reduces your stress.

This is a stressful time of year for everyone. It’s exciting to be back at USD, but the expectations that we should always be productive, creative, excited and contribute to the community are unreasonable when held at the same time.

There are many resources here to alleviate symptoms of SAD. You can schedule an appointment at the counseling center through your student portal, you can participate in USD Wellness events, you can even go work out at the Bosley or McNamara Fitness Centers. There are many options you can try, and it’s okay to take things at your own pace. Rome wasn’t built in a day, and your problems may not go away that fast either.

The most important thing to remember is that there are people who love, support and care about you. If you’ve felt, or feel  a shift in your behavior, don’t hesitate to reach out and let someone else know. It will make all the difference to your mental health.