As the days get shorter, the weather gets colder and the sun begins to hide behind grey clouds, it becomes harder and harder to stay positive, especially as a university student. With major deadlines happening as it seems to rain endlessly, it becomes harder to find a light at the end of the tunnel (literally).
The good news is that there are ways to fight this heavy mood. But to find a solution, it’s important to know what the problem is.
Seasonal Affective Disorder (SAD, fittingly) is a psychiatric disorder identified by depressive episodes that begin during the colder months of the year and improve in the spring and summer. These episodes can include depressed mood, lack of energy and a loss of ability to feel pleasure. SAD can also increase sleep duration, appetite and weight gain.
Despite there being strong evidence for the disorder, the Diagnostic and Statistical Manual of Mental Disorders does not recognize SAD as its own disorder, but rather a ‘specifier’ for patients with bipolar and major depressive disorder.
SAD can vary in intensity. Some patients show slight mood variation in colder months while others can become debilitated with depression.
Many factors can influence SAD, including where you live. Individuals who live in more northern latitudes — like Vancouver — are more likely to display symptoms of SAD.
SAD also affects university students at a higher rate than other members of the population. Even if students don’t have a diagnosis for SAD, they are at a higher risk to develop symptoms of the disorder, leading to subsyndromal SAD.
Although your bad mood might not be a direct symptom of SAD, it is still important to take care of your mental and physical health through the rainy months.
Dr. Kirby Huminuik, the co-director of UBC Counselling Services, recommends primarily taking care of ourselves.
“I think the first thing is to make peace with the seasonal change and try to embrace it ... We can notice the messages that the natural world is sending us, slow down, rest more, spend more time with special people, take time to reflect and feel gratitude. It’s time to bring out our ‘cozy’ clothes and rain gear, to dress in layers and be prepared for the weather,” wrote Huminuik in a statement to The Ubyssey.
Huminuik also recommended regular physical activity as well as light therapy to help students alleviate mood symptoms.
Light therapy works by lengthening individuals’ daily exposure to light and mimicking the effects of sunlight on the brain. Students can find light therapy lamps at both Woodward Library and the Biomedical Branch Library on a first-come, first-served basis.
Huminuik also highlighted therapy resources on campus.
“If you find that your poor mood doesn’t lift and begins to interfere with your daily life, UBC has a wide array of supports for students. Therapy Assistance Online (TAO) offers information and tools for addressing mood, stress and more. There are a number of peer-led activities and programs on campus where you can [drop] into a friendly, safe space to connect with others, learn new skills, find out about resources, and talk about mental health concerns ... You can always reach out to us at Counselling Services for help.”
Seasonal mood changes can severely impact your daily life, including your academic career and social life. The most important thing to remember when dealing with these added stressors is you are not alone and sunny days just around the corner.
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