As the weather gets colder and sunlight decreases, seasonal blues may be a tune you might find yourself singing.
With snow falling and low temperatures making it hard for students to get outside and connect, there are resources on campus to help you when your happiness may be feeling a little frozen.
The technical definition of seasonal depression is the same as major depressive disorder, just with a seasonal pattern, said Megan Wrona, a clinical psychologist.
This means that seasonal depression expresses the same traits as depression, only it occurs during a certain time of the year, Wrona said.
Seasonal depression, like most categories of depression, is characterized as a pervasive feeling of tanking mood, Wrona said. This may be shown through symptoms such as lack of concentration, feelings of falling self esteem, loss of interest in activities, and isolation, Wrona said.
Wrona said that there are many things that can trigger seasonal depression, some of them having nothing to do with seasons at all.
“I do think it’s important for people to know that sometimes with depression, there’s not always a really clear trigger,” Wrona said.
“With seasonal depression, there’s a pattern that seems to be present that can be tied to weather changes, but we also have seasonal depression tied to events that have happened,” Wrona said.
Seasonal depression is more common in the winter, the shorter days, lack of light, and colder temperatures make getting outside and moving a lot harder, Wrona said.
With less light, our circadian rhythms can be messed with, in turn affecting many people’s sleep patterns and making it harder for people to get out of bed, said Jen Shupe, director and counselor at the Counseling Center.
There are higher rates of suicidal ideation and death by suicide in internal regions of the United States, such as Colorado, Utah, and Wyoming,Wrona said.
She said that there are theories related to the notion of individualism, the idea that you have to take care of yourself, making people hesitant to ask for help when they need it. Wrona stresses the importance of creating a network of support.
“Some of our less severe depression episodes can be treated with things like lifestyle changes, but for many people, when we have more of a moderate or severe depression, it needs to be treated with either therapy or medication,” Wrona said.
Some of the biggest misconceptions about depression is that it is something that you can think your way out of, but that is not the case. Wrona said there is a lot of evidence around the development of these disorders and the need for treatment.
It is very important to try and get outside during the winter, as “getting that exposure to sunlight early in the day is one thing that can be useful,” Wrona said.
This outside time doesn’t have to be physical activity, and could just look like sitting outside, Wrona said.
“You have to let yourself take in the present moment as you’re doing the activity that could be helpful for you and your mood. So being really mindful of things like ‘Oh it’s cold out. What does that feel like? What does the snow look like on the trees? What’s the sound of the crunching leaves under my feet?” said Shupe.
Having a way to keep yourself accountable and maintain a schedule, especially around sleeping and eating are ways that can keep you engaged in your life even when it may be hard to stay active, said Shupe.
Having a buddy system, making a commitment to show up with another person, can be beneficial to getting over the initial hump of moving out of isolation, said Shupe.
Seasonal depression looks like clinical depression but in a seasonal pattern, Liam Oshields, a peer support officer of the Wellness Peer Advisory Counsel said.
Often, these symptoms of depression lead to isolation, Oshields said.
To combat this, joining clubs or getting involved in campus activities can be a good resource, he said.
Peer Support through WellPAC can also be a good resource if you need a space to vent or access to a relaxing space, Oshields said.
There are multiple Peer Support officers with WellPAC office hours that can give students a space to reflect and vent in a quiet space with information about resources both on campus and locally, Oshields said.
“I think peer support is a great resource,” Shupe said.
“Peer Support is the in-between of what WellPAC and the Counseling Center is, so we offer these one-on-one sessions for students to come in and just talk about whatever might be bothering them,” Oshields said.
However, Peer Support can be limited by their office hour availability, they are not professional counselors, and are mandated reporters, he said.
The Health Center is always a good place to start, the nurse practitioners have a good understanding of the symptoms that people deal with, and if somebody wanted to take the medication route they could definitely start over there, said Shupe.
“We also have a psychiatric nurse practitioner here who can do a little more specialty care,” said Shupe.
Getting a physical exam can be helpful as well, to rule out physical issues that could contribute to someone’s mood, Shupe said.
Or if talk therapy is something that you might be interested in, the Counseling Center and WellPAC are great options, said Shupe.
During the winter months, other students act differently and are more short-tempered and stubborn, William Smith, a senior business student, said.
“You know when people are happy, they always have that glow about them, there’s less of that,” Ian Myers-Haeussler, a senior psychology student said.
To combat these blues, different students do different activities.
Smith recommends going to the gym, and Bree Johnson, a freshman business student, recommends pursuing sports, she said.
Other students agree with the physical activity route, “I’ll just go to the Student Life Center and I’ll just hit the bag for 20 minutes,” Myers-Haeussler said.
Other activities, such as drawing and joining clubs with like-minded people, can also be helpful, Connor Kai Selmon, a sophomore environmental conservation and management student, said.
Spending time with friends can also help boost one’s mood, Taylor Jackson, a freshman studying exercise physiology said.
Going on adventures with friends away from stressful situations can also be beneficial, Myers-Haeussler said.
If you see or know someone who might be struggling with a depression of any kind, remember to be compassionate and listen, let them know that you are there for them and that you care about them and that getting help is never something to be ashamed of.
In an emergency, call 911, the National Suicide Crisis Hotline at 988, or the local 24/7 crisis hotline (AXIS) at 970-247-5245.
Counseling Center: Call 970-247-7212 or email counselingcenter@fortlewis.edu to make an appointment