The grey season: silently battling the winter blues

As the charm of autumn slowly fades out, giving way to the chills of winter, everything around us takes a new turn. Leaves fall, leaving the trees looking empty with empty branches. By late afternoon, the sky feels heavy and dark. November brings in not only the chill but, for many people, something a little heavier, a quiet, unrelenting shadow known as seasonal depression.

Usually dismissed as “winter blues” or moodiness, seasonal depression is often misunderstood and even trivialised. Some think it’s something you can “snap out of,” or worse, that it’s not as serious as other types. But for those who feel it, seasonal depression is very real, and at times it can make them crumble. The fallacy makes it hard for people to seek help.

Large swathes of the United Kingdom experienced recent periods of unbroken greyness that barely showed any hints of sunlight, according to a recent report from Sky News. While sunlight seems such a natural thing, it’s deeply tied to mental health. It helps our body be in sync with its rhythms, keeping our sleep, mood, and energy levels aligned. As the amount of sunlight decreases in winter, serotonin levels can drop and may result in feelings of fatigue, lower mood, and lack of motivation. Vitamin D, which is produced through sun exposure, also decreases and makes us lethargic, affecting the immune system.

For students in general, this season can be more frustrating in managing academic deadlines along with personal responsibilities. Resulting sluggishness and tiredness makes it hard to keep up with assignments, group projects, and impending deadlines. It’s tough to focus, and the motivation to push through tasks can feel non-existent. What once felt manageable may now require twice the effort, and you might not have the same energy for social activities or routines that once grounded you. Seasonal depression doesn’t just affect academic life, it can pull the spark from things that normally keep us going.

The winter blues may differ for international students. One of the challenges is adjusting to colder and dimmer weather. It is very easy to be surprised at just how much a lack of sunlight and shorter days might weigh on you or to find yourself missing the comfort of familiar weather and traditions from home. This, in turn, could sharpen feelings of homesickness and loneliness. But if any of these rings a bell, kindly remind yourself that you are never alone. Sometimes, all it takes is connecting with friends or people who understand. It can make a big difference, and even a casual chat can remind you that you are not the only one to feel this.

If you are struggling, here’s how you could handle seasonal depression:

Try Light Therapy

Light therapy lamps simulate natural sunlight and can be a gentle yet effective way to manage symptoms of seasonal depression. Just twenty to thirty minutes a day by a lightbox can brighten your mood and energy levels. If curious, try an online search for “SAD lamps.” Many are affordable and easily used.

Adjust Your Schedule to Capture Daylight

Take any opportunity to venture outside and get some sun when you can. Try to schedule breaks or small errands among the daylight hours of the day. Even a short walk will help improve your mood and energy levels.

Whip up something nourishing and healthy for yourself:

Resistance to comfort foods may be low in winter months, but balanced meals support even energy and mood. Include foods rich in omega 3’s, such as salmon or chia seeds, and B vitamins that promote healthy brains. Warm, nourishing meals can be a true comfort during cold weather, too.

Take Focused Study Breaks

Winter is like trudging uphill to get things done. Instead of trying to study long and hard, for example, try using shorter, more dedicated intervals, like the Pomodoro Technique of 25 minutes of work with a 5-minute break. It keeps you moving and feeling less overwhelmed.

Get Moving

Exercise releases endorphins, naturally lifting your mood and energy. Whether that is through a brisk walk, yoga, or dancing to your favourite tunes, any movement can help counter the sluggishness that often comes with winter.

A Gentle Reminder

Take things one day at a time and ask for help when you need it. More people live with seasonal depression than most suspect. Even in those grey moments, help and hope are reachable. It may feel like the long winter is here to stay, but happier and brighter days are ahead. Until then, small, mindful steps will make the grey days lighter.

Words by Jacqueline Wong