As the winter weather approaches Wisconsin, it can be hard to have the same pep in your step from summertime when days were brighter and longer. 

Wisconsin is ranked No. 13 for the worst states for seasonal depression. 

What is seasonal depression? Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at about the same time of the year, usually during the fall and winter months when there is less sunlight.  

What are some symptoms of seasonal depression?  Many people experience seasonal depression differently, but here are some common symptoms: 

• Irritability  
• Sleep issues 
• Difficulty concentrating 
• Fatigue and lack of energy  
• Changes in appetite and or weight  
• Lack of interest in things you used to like 
• Withdrawing from socializing (almost like hibernation)  
• Feelings of guilt, hopelessness, and or worthlessness  

What can I do? Here are some tips for fellow college students and anyone struggling with this seasonal adjustment. 

Light therapy. Buying a light therapy box can be helpful. Exposure to bright light that mimics natural sunlight can help us improve our moods by regulating our neurotransmitters and circadian rhythms, relieving some symptoms of seasonal depression. They are only about $20 on Amazon. 

Stay active. Even if it’s cold outside, getting our bodies moving is essential. Physical activity is a natural way to lift our moods and help us feel better mentally and physically.  

Eat well. Along with staying active, ensure you get all the nutrients you can get. Vitamin D is an excellent supplement since we have less natural exposure to the sun. Remember your vitamins. 

Socialize. Make sure not to hibernate! Meet up with friends, join clubs on campus, and join a winter sport. It’s easy to isolate ourselves during the season, so ensure you get out there!  

Make a solid routine. Daylight savings time can be a tricky adjustment! Don’t let it run you off track. Ensure you get enough sleep, manage your time well, and have time to yourself. Also, the semester is almost over! Make sure you make time to keep up on your assignments and to stay caught up. You are so close!  

Talk to a professional. Therapy is fantastic. It may sound silly to go to therapy for seasonal depression that comes around maybe once or twice a year for some people, but it can be beneficial for many. Madison College even has some counseling services as well. 

Find ways to express yourself. Pick up a new hobby: Painting, knitting, crocheting, discovering music, reading a book, taking a nap or cooking a new recipe. Journaling is also an excellent way to keep track of your emotions, as it is an excellent grounding exercise. 

 Being a college student can be challenging. The semester is over within a couple of months. Education is essential, but don’t abandon your mental health along the way. Identifying seasonal depression is necessary to pave a brighter day in the darkest of seasons. 

To schedule an appointment with a counselor: 

• Self-schedule using our Navigate app 
• Need a quick mental health check-in? Call 608.246.6060 

In-Person & Virtual Service Hours 

• Monday – Thursday: 8 am – 4:30 pm 
• Friday: 9:30 am – 4:30 pm 

Journey Crisis Line – 608.280.2600 

National Suicide Prevention Hotline – 1.800.273.TALK (8255) 

Crisis Text Line – text ‘home’ to 741741