Finding Your Light: Coping with Seasonal Affective Disorder

November can feel like a long, grey stretch between fall and winter. The clocks have turned back, the days are shorter, and the warm, sunny moments we relied on for energy feel few and far between. Add in the pressure of end-of-term assignments and upcoming exams, and it’s easy to feel your motivation and your mood slipping.

If you’ve noticed that you’re feeling more tired, irritable, or just not yourself lately, you’re not alone. These changes can be signs of Seasonal Affective Disorder (SAD), a type of depression that typically appears in the fall and winter months when daylight hours decrease. Even if you don’t meet the full criteria for SAD, many people experience a seasonal dip in mood and energy this time of year.

Why It Happens

Reduced sunlight affects our body’s internal clock and the production of hormones like melatonin and serotonin, which influence sleep and mood. When this rhythm is disrupted, it can lead to low energy, changes in sleep or appetite, and difficulty focusing, all of which can make an already busy time of year even tougher.

What Can Help

The good news is that there are ways to lift your mood and energy, even as the days get darker.

1. Get outside when you can.
Natural light, even on cloudy days, can help regulate your internal clock. Try to get outside during daylight hours. Walk between classes, grab your coffee to go, or study near a window.

2. Keep moving.
Physical activity boosts serotonin and endorphins, both of which help improve mood and reduce fatigue. You don’t need an intense workout. A brisk walk, stretch break, or campus rec activity can make a difference.

3. Stay connected.
It’s tempting to hibernate, but social connection is one of the best ways to buffer against seasonal lows. Plan study sessions with friends, attend campus events, or reach out to someone you haven’t talked to in a while.

5. Prioritize rest and structure.
Keep a regular sleep and meal schedule, and build small moments of joy into your day. Listening to music, lighting a candle (unless you live in residence!), or cooking something warm can all help ground you.

6. Reach out for support.
If your low mood or energy levels are making it hard to get through your day, you don’t have to manage it alone. Student Health and Wellness counsellors can help you find strategies and resources that work for you.

With a little extra care and support, you can navigate this time of year and make space for both rest and growth. For more information or to connect with a counsellor, visit www.lakeheadu.ca/shw or use the WellU Key to find supports that fit your needs.