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These past miserable, cold, and dreary Michigan days may have you feeling down in the dumps. Thankfully for the stressed Hillsdale student, there are straightforward ways to treat seasonal depression — or what is commonly coined “winter blues.”
Seasonal depressive symptoms stem from a lack of sunlight, according to The University of Chicago Medicine. The darkness of the colder months negatively affects the body’s circadian rhythm cycle (aka your internal biological clock). A severe lack of vitamin D reduces the body’s production of melatonin and serotonin, which help the body regulate sleep and mood. Plus, the brutality of Midwestern winters deters most people from going outdoors during the day anyway.
For starters, you can purchase a light therapy lamp. Cleveland Clinic notes that light therapy lamps mimic natural light, a trick that successfully restores the circadian rhythm and with it the body’s production of serotonin and melatonin. Light therapy lamps are available to borrow from both the library and health center on campus.
Unlike many medications and therapeutic services, light therapy lamps are cheap, with many models running for less than $20 on Amazon. In addition, you can consider purchasing vitamin D supplements to reap the benefits found from lazing about on warm and sunny days, such as mood regulation and focus.
If you don’t feel like spending a bit of extra money, consider some accessible dietary fixes. These options are easy to find even if you rely on the student meal plan.
Chicago Medicine recommends a diet rich in protein and fiber to help combat seasonal depression. Foods such as lentils, fish, meats, and eggs form great dining hall staples — perfect for increasing serotonin levels. Consider focusing on high-fiber and protein-rich foods like vegetables, whole grains, legumes, and fruits. Many of these foods contain tryptophan, an essential amino acid that produces serotonin, your body’s favorite “happy chemical” against depressive symptoms.
If you prefer a warm drink to dining hall meals, Verywell Health reports that certain teas may provide significant benefits against depressive symptoms.
A scientific study found that a relaxing cup of lavender tea aids in reducing anxiety and depression. If you fancy chamomile tea, research shows that apigenin, a plant compound found in chamomile, reduces anxiety symptoms and promotes calmness.
These fixes won’t magically solve the realities of academic stress and the cruelty of Mother Nature’s refusal to bathe Michigan in more sun. But these techniques will help. Better yet, none of these solutions requires an expensive trip to the Bahamas.
Sophia Mandt is a junior studying Sociology and Social Thought.
