Mental Health Awareness: Coping with Seasonal Depression This Winter
As the cold weather lingers and the days remain short, February can be a tough month for many. For some, these seasonal shifts bring more than just cold and discomfort, it can also trigger Seasonal Affective Disorder (SAD). This is a form of depression that is especially common during the winter months. It is extremely important for students as well as staff members and other adults to be able to recognize the signs of SAD and know how to seek support, as well as provide support to those who may suffer from it. Shedding light on the impact of seasonal depression, sharing real-life experiences, researching the signs, and offering strategies to cope during these challenging times is a way to help those in need.
An article published by the National Institute of Mental Health, “Seasonal Affective Disorder” explains what Seasonal Affective Disorder is, its symptoms, along with how to treat or manage it. SAD is caused by less sunlight in winter, which affects mood-regulating chemicals like serotonin. It is a bit different from typical winter tiredness, which is mild and temporary, while SAD can last for weeks or months and seriously affect daily life. Some symptoms may include, low mood, fatigue, trouble concentrating, changes in sleep and appetite, and withdrawing from social activities. Efficient ways to manage this disorder include treatments such as light therapy, taking Vitamin D supplements, therapy, exercise, social support, and in more serious cases, antidepressants. While trying to identify if yourself or one of your peers is suffering from SAD it is important to not let it affect your life in a negative way.
Lucas Rosario, a senior at Leonia High School, believes that SAD or “seasonal depression” is a real disorder that people suffer from. During the change in weather and the shorter days, Rosario says he “begins to procrastinate more” as well as experiencing extreme “feelings of tiredness and a lack of energy” throughout the day. Despite the winter’s effect on his mood he does not let it take over, instead he continues to keep moving and keep a positive attitude. A strategy that Rosario recommends doing is, “Planning a day for yourself, where it’s just all about you, where you do things to make you feel better about yourself”. Setting aside a day for yourself gives you the opportunity to fully focus on your own needs, whether that means enjoying a meal at your favorite restaurant, treating yourself to some shopping, or dedicating time for self-care.
SAD can affect any person of any age, getting a look at how to manage SAD from an adult perspective can show the younger generations that this is something real and something that can be dealt with. Ms. Alexandra Nufrio, a physical education teacher at Leonia High School has shared her thoughts and opinions on the topic, from a teacher’s perspective. Navigating the challenges of seasonal depression while managing the demands of a job, especially during the winter months can be difficult when suffering from Seasonal Affective Disorder. Nufrio prioritizes her mental health to be able to perform her best at work. She says, “Self-care, however it looks for you, is crucial,” which is extremely true. Nufrio’s opinion corresponds with what senior Lucas Rosario was saying, she truly believes that “doing things that bring joy and recharge you can boost your motivation.” Another thing that Nufrio says plays a big role in managing her mood is coffee.
When it comes to dealing with the winter blues Nufrio recommends “Setting small daily goals helps you feel productive and boosts your mood.” These goals could be something simple, like getting out of bed on time or finishing a task you’ve been avoiding. Achieving these goals gives a sense of accomplishment and increases motivation. Any type of physical activity can be energy restoring, she says “whether it’s stretching, yoga, or a walk—a nice surge of dopamine and endorphins works wonders.”
Recognizing and addressing Seasonal Affective Disorder is essential for managing mental health during the winter months. By making small changes like setting daily goals, prioritizing self-care, and staying active, we can better cope with the challenges of winter. It’s important to remember that seasonal depression is real, but with the right approach, it’s possible to stay motivated and maintain a sense of well-being.
Photo Credit: Jaylene Hernandez ’25
