Feeling down, low energy, or lacking motivation? It might be the “winter blues.” Known clinically as Seasonal Affective Disorder or more commonly as the “winter blues,” this disorder’s symptoms can range from mild to severe. According to CollinsDictionary.com, “winter blues” can be a feeling of depression or unhappiness associated with the cold and darkness of winter. None of us are immune to the impact that changes in weather can have on our mental health.
The winter blues can cast a shadow over your college experience, particularly as the colder months set in. As the days shorten and the sunlight diminishes, you may have a dip in mood and energy levels. Academic stress, social pressures, and gray skies can make you feel lethargic and anti-social. It’s helpful to recognize the signs of winter blues.
Winter blues symptoms may include but are not limited to:
- Feeling down
- Low energy
- Loss of interest in activities you once enjoyed
- Changes in sleep patterns (i.e., sleeping more or less than usual)
- Feelings of hopelessness, helplessness, or worthlessness
- Having thoughts of not wanting to live.
Depending on the level of your symptoms, it might be beneficial to meet with your doctor or Miami Regionals Student Counseling Services to get some professional insight. Clinical treatments could include therapy or medication.
Note – Medication should only be prescribed and used under the care of a licensed professional.
Reduced exposure to natural light can impact circadian rhythms and disrupt sleep patterns, exacerbating feelings of fatigue and discouragement. You juggle coursework, exams, and social engagements and may find it challenging to prioritize self-care during this season.
Here are some ways to counteract the winter blues:
- Stay active
- Seek social connections
- Incorporate small joys into daily routines
- Foster resilience
- Maintain a positive mindset.
Read on to learn why your mental health is essential and resources that may help you and your peers thrive during the winter months or at any time.
Why is mental health important?
“Your mental health is important because it affects how you think, feel, and act,” says the Centers for Disease Control. It also helps determine how you handle stress, relate to others, and make healthy choices. College life often comes with academic pressure, social challenges, and transitional stress, which can negatively impact your mental well-being. Neglecting mental health during this critical period can lead to burnout and a higher risk of developing mental health disorders. Prioritizing your mental health can set the foundation for long-term well-being, preparing you for the future.
Why should you take a mental health day?
A mental health day is a break from school, work, and other responsibilities to “recharge” and rejuvenate your mind and body. Mental health days provide an opportunity to rest, reflect, and address emotional needs. Communicate to your professors, supervisors, or teachers if you think you will miss a significant amount of work.
Balancing college and mental health
Balancing college and mental health is critical to the overall well-being of students like you. College often presents numerous challenges. Maintaining a healthy equilibrium between academic responsibilities and mental health is essential for academic success and personal development. Build a support system. Establish connections with peers, family, and friends. Do not overlook self-care. Taking breaks, getting adequate sleep, exercising, or participating in mindfulness or relaxation techniques are vital for maintaining mental health. You can access mindfulness exercises anywhere, from the App Store to YouTube, or try breathing exercises. Recognizing the signs of stress or mental health challenges is crucial. PsiChi.org offers additional information about balancing mental health and student needs.
Why prioritize mental health?
Prioritizing your mental health is an ongoing journey that requires attention, compassion, and intentional self-care. Reaching out for help is a sign of strength, and the Miami community is ready to support you. You may feel uncomfortable reaching out to a professional or may not think your symptoms are severe enough to warrant counseling services. The great news is that there are things that you can do right now that can have a positive influence on combating the winter blues. The first step is to make sure that you are maintaining good self-care. While you may roll your eyes at going back to basics, they matter for a reason. Make sure you are maintaining good sleeping, eating, and activity habits. Do your best to maximize your exposure to natural light when available. In the winter, this could mean doing your homework next to a window or sitting in your car while on your lunch break on sunny days. These habits may be overwhelming to add to your already hectic schedule, but the work you put into maintaining your mental health will benefit you in the long run.
Mental health resources
Miami Regionals has faculty and staff available at your fingertips, ready to help you with whatever you need. Consider bookmarking these resources or adding them to the contacts in your phone.
Regionals Student Counseling Services
Regionals Student Counseling Services provides no-cost mental health therapy to any student at Miami University Regionals. They offer in-person and virtual appointments on the Hamilton and Middletown campuses. To schedule an appointment, please call 513-727-3431 or stop by their office locations in Hamilton (Rentschler 130) or Middletown (Johnston 001).
H.O.P.E. line
The H.O.P.E. (Help Over the Phone Everywhere) line is available 24/7 for students to call for immediate support, crisis intervention, and stabilization from a licensed mental health counselor. The H.O.P.E. Line is not an answering service but rather an extension of university services for callers.
The H.O.P.E. Line phone number is 855-249-5649.
Student of Concern Form
If you’re a Miami student concerned about a friend or peer’s mental health, the “student of concern” form notifies the Miami University CARE team to support the student in need. Fill out and submit this brief form if you’re unsure how to help someone who is not in an immediate crisis.
988 Suicide and Crisis Lifeline
If you or someone you know is in crisis, don’t hesitate to contact the Suicide Prevention Lifeline at 988. This helpline provides free and confidential support 24/7. Your mental health matters and hope and help are available.
Let’s challenge misconceptions about mental health and aim to foster a world that genuinely embraces empathy and support. The only way out is through.
Miami University Regionals E-Campus thanks and acknowledges Grace Osterberger for compiling and writing the content of this blog. Grace is a first-year student studying Applied Biology. She plans to further her career as a safety manager upon completing her degree. E-Campus also thanks Miami University Regionals Student Counseling Services for providing additional resources and content.
