- Get a light box. A light box, or more formally, a phototherapy light, is generally both the most helpful and the most recommended treatment for seasonal affective disorder or ‘winter blues’. The cost of one is usually between forty to a hundred and fifty dollars and simple google search will bring up hundreds of results for places to purchase them. Though most people use their light boxes for about thirty minutes a day, bear in mind that everyone is different and you may need more or less time in front of yours. It may take a little while to figure out what amount of time that is most effective for you.
- Get your vitamin D levels tested. A vitamin D deficiency can play a pretty big role in seasonal depression. If it turns out that you do have a deficiency, you can get over the counter supplements at virtually every drug store, Target, and hippy apothecary in America.
- Get outside. While this is most helpful on sunny days, going outside when it’s cloudy is still a lot better than not going outside at all. Don’t worry if you have to bundle up, the sunlight doesn’t actually have to touch your skin. As long as light gets in your eyes, it should help.
- Get out of bed and turn on your lights. Tempting though it may be to wallow in the dark all day, it certainly won’t do you any favors. If you are finding it difficult to not climb into bed, putting a chair or stacks of books on top of it can be a wonderful deterrent. If you do end up laying in bed for hours, at least try and keep your lights on.
- Keep your space relatively tidy. Depression contributes to messiness, which contributes to depression, which contributes to more mess and so on and so forth in cycle of tears and piled up laundry. Remind yourself that you do not have to clean your entire room or house in a single day. Start by just cleaning off your desk, or picking just the clothes up off of the floor. Baby steps are good steps. Baby steps are sustainable.
- Ask for others to help you. Friends, family members and roommates can all be enlisted to help you help yourself. Ask them if they would be willing to remind you to do things that you are letting slide. From the dishes to doctors appointments, you are more likely to do something if someone else also knows that you have to do it. It can also just be helpful to simply let someone know that you are struggling. That said, letting someone know that you are struggling is very different from asking someone to carry your struggles for you. It is unfair to ask someone who is not a therapist for therapy-like help.
- Do the things that used to make you happy, even if you don’t enjoy them right now. It sounds like garbage, but going out and doing things that used to excite you can end up being really helpful. You may find out that though your motivation to do these things is nonexistent, you end up enjoying them anyways. Even if that isn’t the case, having something to do prevents you from sinking further into your own misery. This is particularly true if it involves seeing other people. Humans are social creatures and we don’t do well with extended periods of no social contact, whether we believe it or not is irrelevant.
- Keep a healthy sleep schedule. One of the things that messes people up in the winter is that their body’s natural clock gets all out of whack. Try to make a set time of when you generally want to go to sleep, and when you usually want to wake up. To get to sleep earlier than you intended, or without feeling tired, try to establish a sleep routine, or a series of things that you can do to tell yourself that it’s time to go to bed. Avoid bright light, exercise, and technology for an hour before bed, as all of those things can affect your sleep.
- Most importantly, if this is becoming too much for you to handle, or you are having thoughts of of wanting to harm yourself, go to a doctor. Through seasonal affective disorder is remarkably common and can be self diagnosed, there is certainly a possibility that someone can cross the threshold of normalcy. It is important to know where that threshold is. It's normal to have trouble getting out of bed. It isn’t normal to start calling in sick so that you can lie in bed all day. This list is meant as a supplement to dealing with seasonal depression, not a solution to it. If you have thoughts of wanting to die or wishing you were dead, consult a doctor as soon as possible.
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Luckily, many colleges offer a number of ways to take part in campus and community life, without forcing you to dedicate all of your time to these organizations. Here are a few ideas!
1. Look into Housing and Dining.
Many first-year students start off college life in residence halls, and the Housing & Dining network throughout campus often provides multiple opportunities for students throughout the year. Many buildings have student community councils that work to create policies and events that make the dorms a more welcoming home for residents. Becoming a community assistant (or the students who work the desks at the front of many halls) is another easy way to have a consistent, well-paying job only minutes away from your room.
If you really enjoyed your housing experience, consider applying to be an RLA, or, if the school offers it, help to teach the first-year community. You'll get the chance to help support new and returning students over the year, and many of these positions also cover major costs like board and meal plans.
2. Pay attention to campus postings.
This advice is more obvious, but it still gets overlooked a fair amount. Even on a busy day, taking the time to stop around campus and look at the flyers advertising clubs and events can draw your attention to something that you never would've noticed otherwise. Students on many campuses also chalk the sidewalk to catch students' attention while they walk to class. Just make sure that the event you're interested in hasn't taken place already!
3. Find common interest groups.
One way to find friends and get involved is to focus on what you're passionate about. Have you always loved to sing? Do you enjoy playing video games? Is photography your favorite past-time? Have you always wanted to join Greek life? Whatever you love devoting your time to, chances are there are organizations around school who are focused on the same thing. Check the student life section of your university's website, or stop by a student organization fair at the beginning of the semester.
4. Join an intramural sports team.
If you're the athletic type, you've probably heard of intramural sports. Often offered through the Rec Center or the residence halls, most colleges often offer various indoor and outdoor sports to take part in throughout the year. Personal favorite? Mini golf.
5. Work on a cause that you care about.
Whether you're passionate about a political group, a social cause, or a religion, working with people who value beliefs similar to yours can be an easy way to meet people, get a better sense of your own identity, and promote causes that are important to you. Look into getting involved with College Democrats, Republicans, or whatever party that you belong to. Find a club that supports social issues, from women's rights to protecting the environment. If you're religious, look into student organizations based on your faith.
6. Join a club related to your major.
Even if you're not entirely sure what you want to do after school, finding a club or organization related to your field of studies can benefit you long after you leave the classroom. From career-related workshops to conferences to professional connections, these groups have a lot to boast.
7. Get an on-campus job.
If you have the time, need to work, or want to save a few extra dollars, finding a job on or near campus is a time-effective way to build up your bank account and gain work experience. Check in your residence hall (see #1), at local businesses and offices, or make an appointment with your school's career center.
8. Volunteer.
When you're caught up in school life, it can be hard to think about the bigger picture. Volunteering your time to people (or animals/an environment) in need puts things in perspective and allows you to feel good while making a positive difference. Check if your college town has a volunteer page, or look up local organizations requesting help.
Best of luck this year! Get out, and get busy.
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