Embracing the Chill
Five tips to help you navigate the Bellingham winter blues
Illustrations by Roshni Capewell
Story by Isabel Hyde
As the air turns colder and the days grow shorter, you may begin to notice a shift in your mood and a drop in energy. Things you usually love don’t spark the same joy. You struggle with a lack of motivation, and your school load feels heavier. Social outings require more energy, and you find yourself quickly drained more and more frequently. Even just getting out of bed in the morning starts to feel like a challenge. If any of this resonates, you may be experiencing the winter blues.
These changes in mental and emotional well-being are caused by a decrease in serotonin and increase in melatonin that occurs naturally during Pacific Northwest winters, as the temperature drops and, more importantly, the amount of natural sunlight is sharply reduced.
“You [may] feel kind of down or sad, however, it’s not permeating all aspects of your life. You’re still able to function at a high level or get things done,” said Manj Bath, a psychology intern at Western Washington University’s Counseling and Wellness Center. “But when all areas of functioning are impacted and everything just feels really depressing, that’s when you could be experiencing seasonal affective disorder.”
Seasonal affective disorder (SAD) is a more serious and clinically recognized condition than the winter blues. SAD is categorized as depression brought on by the dark winter months specifically. The winter blues and SAD share many symptoms, however, they differ in duration and severity. The winter blues are typically somewhat less intense, and are characterized by a relatively short lifespan, while SAD symptoms are much more disruptive and persistent. When symptoms become overwhelming and begin to impact your ability to complete day-to-day tasks, look into speaking with a medical professional.
If you find that your symptoms aren’t quite as severe, but you’d still like some help with managing them, you’ve come to the right place. The following five tips might just help you persevere through the winter blues or SAD, while navigating the already-challenging terrain of college life.
1. Soak in the Light
Spending time outdoors, soaking in natural sunlight and vitamin D, is important when it comes to regulating your mental health. However, finding the time can be tough, especially during winter.
Consider investing in a light therapy box or lamp, which mimics natural sunlight while filtering out potentially damaging UV light. The National Institute of Mental Health (NIMH) recommends sitting in front of a 10,000-lux light box for about 30-45 minutes every morning. While some light boxes go for well over $100, you can also find portable, highly rated light boxes that are perfect for a college room for under $50 online. Using this light therapy technique daily can help regulate your circadian rhythm and boost your mood during the dark winter months.
2. Keep Moving
Regular exercise is a natural mood booster, as it releases endorphins and increases metabolism. This does a lot to combat the winter blues and increase energy levels.
“Keep it simple. Just move daily,” said Darcie Hill, registered dietitian nutritionist and wellness administrator at Western. “Whether it's setting aside a chunk of time to get a great workout in at the gym, going on a hike, or breaking it up throughout your day.”
Hit the Wade King Recreation Center on campus, join a fitness group, or simply take a brisk walk if the weather allows. Find a friend to join you for added motivation and support!
3. Eat A Balanced Diet
Your food choices can have a significant impact on your mental and emotional well-being. A balanced diet can work to improve your energy levels, boost your mood, and help you to avoid unhealthy weight gain. Manage your carb cravings by consuming foods rich in vitamins and nutrients, such as fresh fruits and vegetables. Regulating your caffeine and sugar intake will also help to stabilize your energy levels.
Keep in mind that each body is unique and requires different nutrients to function at its fullest. It’s also totally fine to occasionally indulge in comfort foods that bring you relaxation and happiness.
“It’s best to try to refer to foods on a nutrient-density spectrum and to avoid labeling [foods as] ‘good’ and ‘bad,’ because those terms can be associated with guilt,” Hill said. “The goal is to try to nourish your body fully, while keeping in mind that there is a place for all food.”
4. Manage Stress and Reach Out For Help
College life can be stressful, which only makes it harder to manage the winter blues. Practicing stress-reduction techniques such as meditation or deep-breathing exercises may help. The Rec Center’s organized yoga classes also offer on-campus, structured physical activity that promotes mental and emotional wellness.
If your symptoms feel overwhelming, consider joining support groups or seeking counseling services. Talking treatments, such as counseling or cognitive behavioral therapy (CBT), are recommended by the NIMH to help develop coping techniques. Reach out to the Counseling and Wellness Center on campus to speak with a professional and get more information.
5. Stay Connected
Avoid isolation during the winter months by maintaining a strong social support system. Stay connected with friends and family, and engage in social activities regularly to build a sense of community. To combat loneliness on campus, try attending club meetings and school events or participating in group study sessions.
It’s also important to set goals and make plans ahead of time. Having a schedule ensures that you always have things to look forward to, while keeping you connected at the same time. When battling the winter blues, sometimes you need the extra push that comes from commitment.
Prioritizing self-care, healthy routines, and maintaining a strong support system can make all the difference, as you attempt to persevere through the darkness of winter quarter at Western. Talking with those around you and acknowledging the impact of the changing seasons on everyone’s mental and emotional health is an important first step.
“A lot of people feel this way, and it’s okay to share that with people around you,” Bath said. “Sometimes just talking about how things kind of suck right now is a way to connect with other people.”
For more information on the winter blues and SAD, visit the NIMH website or stop by the Counseling and Wellness Center’s annual Beat the Blues event on Jan. 24 in the Viking Union building. If you’re struggling to manage the symptoms on your own, reach out to the center directly for on-campus support.
Remember, you’ve already made it through the first part of the winter. Take pride in that as you look ahead to the warmer, brighter months of spring that are just around the corner.