Seasonal Depression: What to do?

Have you ever heard of seasonal depression? I hadn’t—until Christmas.

I remember a friend telling me to enjoy December as much as I could because January and February would be tough months. “There’s no way!” I thought. But then, the holiday lights disappeared, the darkness and cold stayed, and suddenly, my mood started to melt away like snow under the sun. At first, I thought it was just me. But after talking to more people, I realized this feeling is incredibly common here.
So, if you’re feeling down during these months, know that you’re not alone. It’s completely normal, and I hope this post resonates with you.

My Experience with Seasonal Depression

How do you know if you’re going through seasonal depression? In my case, I started feeling down for no apparent reason. I avoided going outside, and my usual habits changed drastically. 

I used to wake up at 8 a.m., but suddenly, I wasn’t getting out of bed until 11 a.m. And since daylight ended around 4 p.m., I often felt like the day was already over before it had even begun. To make things worse, my classes were at 3 p.m., meaning I would go in with daylight and come out into complete darkness. This made me feel like there was nothing else to do in the day. I was constantly exhausted and, before I knew it, I had stopped making plans with friends altogether.

Instead, my best evenings were spent cozied up in my room, watching dramas, movies, or reading a book. While that sounds nice, too much time alone led to an increase in my anxiety, and I started to realize that something felt off.

I didn’t talk to anyone about it during all of January. But in February, I attended the annual Study in Sweden Ambassadors meeting, and I decided to open up about how I’d been feeling. To my surprise, everyone could relate. Many had felt drained, low on energy, and reluctant to go outside in the cold.

I like to think of it as our bodies instinctively preparing for hibernation—more sleep, more food, and less motivation to leave our cozy spaces.

What Can You Do About It?

If you’re feeling the winter blues creeping in, don’t worry—there are ways to manage it! Here are some things that helped me and might help you too:

1. Get as Much Sunlight as Possible

Yes, I know, the sun barely makes an appearance during these months, but whenever it does—make the most of it! Try to step outside for a short walk or even sit by a window to soak up some natural light. If sunlight is scarce, consider using a daylight lamp to help regulate your body’s natural rhythms.

2. Keep a Consistent Sleep Schedule

It’s tempting to stay in bed longer when it’s dark and cold, but maintaining a routine can help stabilize your mood. Try waking up at the same time every day and resist the urge to nap too much during the day.

3. Stay Active (Even When You Don’t Feel Like It)

Exercise might be the last thing on your mind, but moving your body can work wonders for your mood. Whether it’s a short walk, a home workout, or even dancing around your room—anything that gets your body moving can help boost your energy and mental well-being.

4. Socialize, Even if It’s Just a Little

I know how easy it is to cancel plans and stay wrapped up in a blanket, but human interaction is important. If going out feels overwhelming, start small—grab a coffee with a friend, join a study group, or even have a video call with someone back home.

5. Eat Foods That Boost Your Mood

Winter makes us crave comfort food, and while that’s totally fine, adding nutrient-rich foods like fruits, veggies, and proteins can help improve your energy levels. Also, don’t forget to stay hydrated—even if you don’t feel thirsty, dehydration can contribute to fatigue.

6. Try a New Hobby or Creative Outlet

Engaging in something fun or creative can be a great way to distract yourself from the gloom. Whether it’s journaling, painting, learning a new language, or even just baking something delicious—find something that sparks joy.

7. Don’t Be Afraid to Talk About It

One of the most important things I learned was that I wasn’t alone. Seasonal depression is real, and many people experience it. Talking about it with friends, classmates, or even a counselor can make a big difference.

8. Remember—This Will Pass

Winter may feel never-ending, but the days will get longer, the sun will shine again, and you will feel better. Be patient with yourself and take things one step at a time.

Seasonal depression is tough, but with small steps, you can make these months a little easier. And if you ever need someone to talk to—reach out! You’re not alone in this. 💙

Do you have any tips or experiences with seasonal depression? I’d love to hear how you cope with it!