Finding Light In the Dark
With sunsets starting around 5 PM, some individuals find their energy, focus and mood all dimming along with the fading daylight. For some, these shorter days and the change in weather can hit harder than expected. This can sometimes be described as Seasonal Affective Disorder, or SAD.
SAD can impact someone at any time in the year, though many people struggle most during the wintertime, with the longer nights and colder weather affecting their overall well-being. This can be especially hard for some students living in gloomier, winter climates such as Paris. It can be difficult to study and socialize while trying to prioritize physical and mental health. Luckily, AUP has some amazing resources in place to help students power through the long winters and feel their very best year-round.
Fleeting daylight can make tasks and ordinary stress feel much heavier
Many people who experience SAD often feel fatigued, have trouble sleeping, experience mood changes and/or a lack of motivation. With piling schoolwork and finals quickly approaching, trying to maintain a steady work/life balance can be difficult. According to Johns Hopkins Medicine, both shorter days and less exposure to sunlight are said to be linked to chemical changes in the brain. In addition to that, the human body naturally produces more melatonin when it’s dark. Melatonin affects the hypothalamus, which is the part of the brain that regulates biological circadian rhythm, and increased melatonin signals relaxation to the body, preparing it for sleep. This is often why many individuals feel sleepier during the later fall/winter months and also feel it’s harder to maintain levels of productivity and motivation during this time.
AUP’s guidance counseling office is a safe space for students
It's quite normal for people to feel less motivated around this time, many describing it as seasonal depression, but for others it's more intense. Seasonal Affective Disorder was formally described and named in 1984 by psychiatrist Norman E. Rosenthal, and has been researched heavily since then. Due to this extensive research, scientists have been able to find many helpful suggestions on how to combat SAD. According to the National Institute for Health and Care Excellence (NICE), SAD should be treated in the same way as other forms of depression.
One important strategy for combating SAD is physical movement. Charlotte Vernier at the AUP Guidance Counseling office mentioned that there are free yoga and meditation classes available year-round that are accessible through the AUP Engage page. Similarly, AUP offers student discounts to two gyms and a Pilates studio to allow students more accessibility to physical activity throughout the year. Many studies show that being active is directly linked to natural energy boosts, more focus and motivation, and less tension and mental fatigue—all extremely helpful approaches to combating SAD.
Another helpful method is making time to talk with others. Depression can thrive in stillness, and AUP’s guidance counseling office is a space that students can turn to if they feel alone. Vernier says, “Come and see us! We are on the 4th and 5th floor of Combes, and you can connect with us through walk-ins, appointments or email at guidancecounseling@aup.edu”. She also recommends joining a club during this time as “continually and consistently seeing others and having social encounters can be a powerful buffer against the gloomier and more isolated days in the winter months.”
Sustaining regularity is both important and helpful for combating SAD
If any or all of that seems too intimidating, or you’d rather opt for a gentler approach, there are many simple, accessible habits that students and teachers alike can do to maintain mental well-being during this time. Vernier talks about the importance of maintaining a routine during this time. The biological clock is directly impacted, so taking control of your schedule and staying consistent is vital when dealing with SAD.
Vernier says to try maintaining a regular sleep schedule. Introducing allotted wind-down and start-up times can keep the body and brain on track. She also recommends getting as much sun as possible during the day, which many psychiatrists and SAD researchers also suggest. “Getting out of the house and exposure to sunlight through the eyes is important to regulating sleep rhythms, mood, hormones, metabolism and even cognitive functions”. Her final suggestion is to maintain a healthy diet by not resorting too much on comfort food. Nutritionist Resource recommends both eating seasonally and foods rich in vitamin D: oily fish, cheese, dark chocolate, egg yolks, etc. can be especially helpful during this time.
Winter can be tough, but no one has to get through it alone. Taking care of your mental health is just as important as keeping up with classes. Don’t hesitate to use the school’s resources and take small steps toward feeling better this season.
