Despite the recent return of the sun, this semester’s weather has been characterized by bone-chilling winds and frequent episodes of ice and snow.
During this time of the year, it is common to experience the phenomenon of the Winter Blues, or Seasonal Affective Disorder. These psychological affects can take their toll on many unsuspecting persons in some form or another, as the lack of exposure to light and warm weather can cause a change in behavioral patterns and moods.
SAD is partly brought about as a result of the changes in seasonal sunlight patterns. As seasons change, people’s biological internal clocks, or their circadian rhythms, shift. This can cause people’s biological clocks to be out of sync with their daily schedules. The most difficult months for SAD sufferers are January and February, and younger persons and women are at higher risk.
The Winter Blues are characterized by a general disliking of the harsh winter weather and lack of sunshine, a tendency to stay in and sleep more, a less healthy diet, as well as feeling less energetic than in warmer months.
Unlike SAD, the Winter Blues constitutes a general mood type and not a clinical diagnosis. Understanding the psychological and biological dimensions of SAD, however, is beneficial for improving the health and well being of those affected by both conditions.
Kathy HoganBruen, the senior director of Prevention for the National Association of Mental Health, said that much of these symptoms are due to lack of exposure to light and an increased production of melatonin.
“The characteristic symptoms of SAD and the winter blues . are thought to be caused by increased levels of melatonin production,” HoganBruen said. “This hormone is produced at increased levels in the day, and bodies are programmed to produce this hormone without the cue of sunlight, which as a result can decrease energy levels and motivation.”
HoganBruen also said that for college students, SAD and the Winter Blues, may be hard to differentiate from the normal erratic behavioral patterns of the college lifestyle.
“College students by nature have unpredictable sleeping and eating patterns. Therefore, it might be more difficult to distinguish mood changes from the weather and lack of light, from the effects of staying up late and feeling tired or overeating in the middle of the night,” HoganBruen said.
Despite the lack of control of the weather, HoganBruen says it is possible for students to remain active and feeling well.
“Above all things it is important to take care of yourself and your health. By exercising, refraining from abusive substances, eating a healthy diet and keeping a regular daily schedule it is possible to remain active and keep high levels of energy during the winter months. Getting out into the sunlight makes a big difference, as well as making plans to go out,” HoganBruen advised.
Carol Day, director of Georgetown University’s Health Education Services, offered additional advice for students wanting to boost their energy levels and moods. She said that instead of eating extra snack foods, people should try and increase their intake of “regular” foods, such as protein, fruit or yogurt.
HoganBruen also said to “add a small piece of chocolate; this really is a food that
impacts your mood in a positive way.”
Both Hogenbruen and Day advised that students who feel like they might be experiencing an extreme mood change should consult with a doctor or mental health professional.
“An evaluation with a professional at CAPS [Counseling and Psychiatric Services] can tell you whether your symptoms are directly correlated to SAD or if they are appropriate to your circumstances. They can suggest a treatment plan that may include therapy, and/or medication,” Day said.