Fight back against seasonal depression: Boost your well-being with new routines

The disappearance of long summer days into chilly fall nights is a drastic change that can directly affect a person's mood. For many, this shift brings more than just colder weather and changing leaves — it can also lead to feelings of sadness, fatigue and a general lack of motivation, commonly referred to as seasonal depression or Seasonal Affective Disorder (SAD).

According to the National Institute of Mental Health, those affected by SAD may experience symptoms like low energy, changes in sleep patterns, difficulty concentrating and an overall feeling of being "down."

But, with a few adjustments, you won't have to bear the brunt of SAD. Here are some helpful tips to manage seasonal depression.

Take advantage of campus resources

It's likely you're not the only student feeling these fall blues, and there are specific campus resources available to students who are feeling overwhelmed at this time of year.

Rutgers has a mental health support service called Counseling, Alcohol and Other Drug Assistance Program & Psychiatric Services (CAPS), where students can reach out for assistance. There are many ways students can use CAPS to combat seasonal depression. Students can book individual therapy appointments to explore their thoughts or participate in group therapy to speak with individuals who are feeling a similar way.

Soak up the sun

The sun is out for these record-breaking temperatures, but try not to see it as a nuisance. Before the sun retreats into hibernation and warm autumn afternoons turn into chilly winter evenings, take advantage of the beautiful weather.

If you tend to spend a lot of time indoors, try going for a brisk walk and getting some fresh air before it gets too cold in the coming months. Admire the beautiful fall foliage and changing leaves.

Instead of cooping yourself up in your room, consider going outside to help alleviate feelings of seasonal depression.

Prioritize sleep

The fall season often comes with an overwhelming amount midterm exams, which can be stressful during these already tiring times.

Make sure to catch up on some sleep, whether it's a short nap or a well-needed rest. Be sure to prioritize your body during this tough time, as nothing is more important than your physical well-being.

Quality sleep is crucial for improving your mental health.

Stay active

It can be hard to find the motivation to get outside or to prioritize physical activity when fields are covered in leaves or the temperature is just a little too cold.

But, you should at least consider adding a brief walk to your routine or doing some small stretches. Even minor efforts in getting active can help boost endorphins in the body.

Consider joining a fitness or wellness class offered at the Rutgers recreation centers. From yoga to cycling classes, these activities can help alleviate stress and take your mind off school.

Be kind to yourself

Try practicing mindfulness exercises, such as journaling, which can help calm your mind as you write out your feelings.

Writing about your experiences can help process difficult emotions. Downloading mood tracker apps is another good way to track patterns in how you feel.

One way you can practice kindness to yourself is by celebrating small wins in your day-to-day life. Whoever said you can't celebrate getting out of bed or completing an assignment?

Celebrating these minor victories can help boost your self-esteem and establish a positive feedback loop.

As the colder months settle in, it's important to remember that you're not alone in feeling the effects of seasonal depression.

While the shorter days and chilly nights can be tough, taking steps like embracing sunlight and staying active can help you restore your energy.

Soon enough, the days will grow longer, and spring will come beaming in like a bright light. Until then, prioritize self-care and embrace the aspects of fall and winter that bring you comfort.