How to combat Seasonal Affective Disorder

Avoid “getting SAD” this holiday season

MEI FLORY / ASST. A&C EDITOR / THE USD VISTA

The months of November and December are supposed to be the happiest of the year, with families and friends coming together to celebrate national holidays and engage in other festivities. Plus, winter break means no school and all the time in the world to relax and sleep in. As much as everyone wants this to be reality, it isn’t always true. 

Seasonal Affective Disorder, ironically known as SAD, is commonly referred to as “seasonal depression”, “holiday blues”, or the “finals funk”. According to the Mayo Clinic, extreme cases of SAD are rare, but an estimated 20 percent of the population will experience a mild form of SAD during the holiday season. 

The actual cause of SAD is relatively unknown, but researchers believe that a drop or disruption in the balance of serotonin and melatonin levels may affect whether an individual feels SAD. Additionally, the lack of sunlight during the winter months may throw one’s circadian rhythm (also known as the biological clock) off track, which can affect emotions and the body’s internal sense of time. 

Symptoms of SAD include: oversleeping, weight gain, fatigue, appetite changes, feeling depressed, loss of interest in activities or hobbies, and having difficulties concentrating. 

It’s easier said than done  to not worry and just be happy. Stress, anxiety, and other negative feelings can occur during busy times like these, and it’s totally normal. But, persistent feelings that prevent people from completing their work and enjoying the holiday season can have larger consequences on mental health. 

To prevent SAD from limiting one’s enjoyment of life, there are many ways to help combat its effects, especially in mild cases. 

The Mayo Clinic suggests trying calming practices such as yoga, meditation, and mindfulness. Some popular apps like Headspace and Smiling Mind are designed to lead users through guided meditation sessions to help relieve tension and stress. Other simple but effective suggestions include engaging in self-care practices, trying out stress management techniques, and exercising. 

Self care can involve participating in calming, creative activities such as painting and drawing, or it could be staying in and watching a new Netflix show. Some students may find that studying with friends, taking a walk around campus or going for a run can also help clear their minds and make them feel refreshed. 

Rachel Fernandez, a USD junior, shared some other ideas for self-care and stress management. She finds that listening to calming music, napping, and journaling help her not just during finals, but throughout the entire semester. Fernandez really likes watching and listening to the “Zenimation” meditation series on Disney+, as well as playing piano or lo-fi music when studying. 

“Talking with friends and practicing self-care such as taking long showers, putting on face masks and painting my nails really help my self-esteem. When I take care of myself and feel like I look better physically, I feel better emotionally,” Fernandez said.

Dianne Catapang, a USD junior, also feels the effects of SAD each year, especially during finals season. She takes prescribed antidepressants for when she feels her worst, but Catapang has other ways of reducing her levels of stress and anxiety. 

“I have a self-care journal where I log how much I eat, physical things I do and mental things I’m thinking. I sometimes write songs,” Catapang said. 

Catapang described what she found to be the quickest way to calm down.

“If I’m anxious, I like to sit in a corner and breathe because I have two walls to lean against for extra support. I like taking walks and going on drives with friends. Not to anywhere really, but just the ride itself,” Catapang said.

Since darkness, colder temperatures, and finals stress tend to heavily contribute to SAD, other ways of reducing negative feelings involve changing up one’s environment and going outside. Instead of going to Copley Library, try studying at the UC’s. Or, instead of eating inside at the SLP, try grabbing a table outside La Paloma. A brighter, sunnier environment can help boost serotonin levels, which can help lessen the stress. 

A part of what makes SAD difficult to deal with is the lack of control that an individual may feel. To regain a sense of control, individuals could try re-decorating their room or re-organizing their desk. Sometimes cleaning up seemingly trivial things such as emails or sorting one’s Spotify playlists can create a therapeutic effect that helps individuals feel productive and motivated. As always, if one is experiencing SAD, one does not have to experience it alone. 

USD provides students with great mental health resources such as the Wellness and Counseling Center. Talking with friends, reaching out to trusted professors or other faculty members, and contacting family members can help. For more extreme cases or intense feelings of depression, getting in touch with a therapist or a counseling center can also be a great source of help.

SAD is normal, but extreme cases are a cause for more concern and may require prescribed medications. Seasonal Affective Disorder happens, and that’s okay. But it’s important for everyone to remember that someone cares about them and loved ones are always there for support. It can be challenging to reach out to others, but there are many ways to take care of yourself this holiday season that can help combat experiencing SAD.