By Peer Mentor Kat

It’s only 4pm outside, but it’s already dark. Somehow, that darkness can seep into our mood as well. As the days get shorter, darker, and chillier, our risk

 of developing the “winter blues”, or seasonal affective disorder (SAD), increases. It’s more common than you would think. In fact, according to Forbes Health, SAD affects 15% of all people in Massachusetts. (https://www.forbes.com/health/mind/winter-blues-states/) 

SAD is a form of depression that can often happen during the darker months of the year. Symptoms can look like sleeping into the afternoon (oversleeping), having multiple little treats (overeating), and persistent feelings of sadness, emptiness, and/or anxiety. (https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder)

But SAD is not a sign of weakness or laziness. We can use simple, affordable ways to combat these winter blues and ease symptoms.

Keep a Steady Routine

A daily routine can help reduce stress, provide structure, and build habits. Try to make time for some exercise, especially during daylight hours. Studies show that exercise can dramatically improve mood. Even jogging for 15 minutes helped reduce the risk of developing depression by 26% (https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood). This act of moving your body can be an effective distraction from negative thoughts and feelings. YouTube, Instagram, and TikTok are free resources for simple yoga, stretching, or workout exercises. I like the channel “Yoga with Adriene.” She has a lot of beginner friendly videos like this one (I definitely don’t get distracted by her adorable dog Benji). I also recommend her video for stretching specifically the shoulders and wrists since I spend a significant amount of my day sitting down and studying, working, or playing video games.

 

Stay Connected

Make sure to keep up with your usual schedule, especially socializing and spending time with your friends and family! It is always nice to have a support

 system close by. The winter holidays are a great opportunity to get together with loved ones to share happy memories, delicious food, and good vibes.

Find Joy in Cozy Hobbies

Engage your brain and connect with others over games. There are so many options to choose from – board games, RPGs, cards, etc. You can also play with friends and family, either in real life or virtually. For example, Settlers of Catan is a fun strategy board game where you can build (or break) alliances to control certain natural resources. Some free multiplayer video games include Fortnite, which is a free for all battle royale, and Rocket League (soccer but with cars!). I have even enjoyed watching streamers play video games on YouTube – it’s a great way to figure out if a game is worth buying!

Creative hobbies like knitting, journaling, or painting can help you express emotions in a healthy way and reduce anxiety. It is also a very fulfilling feeling to finish a project and appreciate the sense of accomplishment – you have just made a thing! While crafting you can also bundle up by the heater/fire and sip on some hot chocolate or tea. I like to play some holiday music as soothing background noise while I knit scarves or hats to gift to my loved ones.

Remember, you’re not alone in feeling this way. Small, consistent steps can make a huge difference. If your symptoms feel overwhelming, consider reaching out to your school counselor or another trusted adult. You deserve support and brighter days are just ahead.

Before you go, don’t forget to check out our Seasonal Depression Media Guide. It’s a quick, accessible resource curated by Peer Mentor Kylee to help you better understand SAD, learn healthy coping strategies, and find supportive tools you can use throughout the winter months. Whether you’re looking for tips, educational content, or just want to feel a little more prepared as the days get darker, our guide is a great place to start.