Coming back from winter break is rough. The bleak days of January trudge on and on and the hope of Spring Break feels too far in the future to serve as encouragement. Although it feels like you’re the only one wondering when the day will come when you no longer freeze on your dark walk to first block every weekday morning, many people experience it. Seasonal Affective Disorder (SAD), or more popularly referred to as “Seasonal Depression,” is a common phenomenon of weather conditions causing prolonged feelings of fatigue and lethargy, in either winter or summer. But what is it?
Scientists believe the main cause of winter seasonal depression stems from the shift in our biological clock and circadian rhythm. Due to the shortening of daylight every winter, darkness is more common throughout everyday activities (previously mentioned, the freezing walk in the quad at 7:00 AM). The human body is conditioned to produce melatonin when it is dark, in order to promote sleep, then, when the sunrises, melatonin should wear off, allowing the body to wake up.
So, when your body’s melatonin peaks later and doesn’t wear off until well into the day, the increased levels of melatonin foster prolonged feelings of grogginess and fatigue that last through the day. In response, the body doesn’t fully awake until later in the day, making it more difficult to fall asleep at night. This creates a perpetual cycle of insomnia, weariness, and stress – all symptoms of depression.
Despite however looming it may feel, seasonal depression is not inevitable. There are plenty of ways to ward off the depressive cycle by allowing yourself the time and energy to feel better. Doctors have recommended bright light therapy as a form of treatment for SAD. I have friends who have invested in a sunlight lamp for just this! The light adjusts your circadian rhythm, and has been proven to help those who suffer from SAD upon consistent use. The lamp mimics the warmth of the sun in summer and tricks your mind into thinking you’re in the middle of summer break.
The easiest way, although it may not always be appealing, is simply stepping outside for a walk or a run. The dopamine released from being on the move outside will counteract the melatonin in your system, leaving you feeling refreshed with the energy needed to move about your day. Also, just sitting outside to enjoy the apricity is enough to boost your mood, as the exposure to light is more than what you’ll receive in your home.
Overall, if you too feel as though these next few months seem like the longest stretch of the school year, remember you are not alone in these emotions. Millions of Americans are affected by seasonal depression, and there are countless treatments and resources. Lastly, just remember, the sun will be here before you know it!