As of 21 December, the days have been getting longer and brighter. But there’s still a 64% chance that, if you’re reading this, it’s dark outside (fact). This month has been darker and gloomier than most. Between coming back to LSE after winter holidays and leaving the Library at 6pm to complete darkness, it’s enough to make anyone feel a little bit off. And that feeling has a name: seasonal affective disorder or SAD.
The NHS estimates that SAD (also called “winter depression”) affects 1 in 15 people in the UK, while a survey by the Weather Channel found that 29% of adults experience some symptoms during the winter. Let’s not question why the weather channel is conducting surveys in its spare time. If your Lent Term is off to a sluggish start, this might be why. Symptoms include:
- A constant bad mood, plus increased stress and anxiety
- Losing interest in normal activities
- Difficulty concentrating
- An increased appetite (especially for carbohydrates. See: chips, pizza, pasta, cake, and all other hibernation diet staples)
- Sleeping for longer than usual, and struggling to get out of bed in the morning
Nobody knows exactly what causes SAD. It might be the lack of daylight mixing up your body’s circadian rhythm, or decreased melatonin and serotonin production. Whatever the cause, SAD can make life difficult.
Here are five tips for fighting seasonal affective disorder and feeling better this winter:
1. Go outside… or just pretend!
Fresh air and a little daylight can make a big difference to your mood – even if that means sitting by the windows in a café. Walk around Lincoln’s Inn Fields between classes or visit the Barbican Conservatory (it’s free!) for some amazing tropical plants and indoor nature.
2. Exercise
If you’re like me, this might not sound pleasant. But regular exercise can hugely improve your mood, and even help treat mild depression. It doesn’t have to be anything major, either. You can try a salsa or bachata lesson for under £10, rent a Santander bike for the afternoon, or download the Couch to 5k podcast if you’re feeling ambitious.
3. Try a light alarm clock
If you need to wake up extra early, consider investing in a light alarm clock. It gets gradually brighter until your alarm goes off, so you don’t wake up to a dark room. Light alarm clocks can get expensive if you want the deluxe version (I haven’t read the fine print, but I’m guessing it makes you breakfast and plans your outfit or something), but there are options for under £20 on Amazon. Or, if you’re ultra low budget like me, try leaving your curtains open a bit so your room feels brighter when you wake up.
4. Get some vitamin D
According to the NHS, from October to March we don’t get enough vitamin D from sunlight. That is “we” as in everyone in the UK. Yikes. The symptoms of vitamin D deficiency might sound familiar to a lot of students: fatigue, tiredness, bad mood and even being sick all the time. You can get vitamin D from certain foods like fish and egg yolks, or you can find supplements in your nearest pharmacy.
5. Go for maximum coziness
Light candles (if your flat/student hall allows them!) and throw on a blanket. If it’s cold and miserable outside, why not be extra cozy inside. Consider buying a plant for your room, too – they can improve air quality and even help you concentrate. And if you have to spend much time outside (for example, to go to class), treat yourself to a hot chocolate at one of these nearby cafes.
Don’t hesitate to contact your GP if you think you might have SAD and are struggling. If the cold weather and dark days are getting you down, you aren’t the only one, so try to be extra kind to yourself this time of year.
Written by LSE Social Media Ambassador Erika Loggin