Avoiding the Winter Blues

By Keli Demertzis

Even in sunny Santa Clara, where tanks and shorts are a nearly year-round sighting, students can still feel a bit downtrodden when the winter months come around.

According to Dr. Jillandra Rovaris, director of Counseling and Psychological Services, "the winter blues" has a clinical name.

Seasonal Affective Disorder, or SAD, occurs when someone feels periods of depression during specific times of the year, especially the winter. This type of depression is caused by insufficient light and the absence of light, which primarily affects our brain's levels of serotonin and melatonin. A drop in serotonin levels can trigger depression, while increased melatonin can affect the sleep-wake cycle, explained Rovaris.

According to Rovaris, students living in the residence halls, which have insufficient light, may experience symptoms typical of SAD, including less energy, inability to concentrate and social withdrawal.

Other factors, including readjusting to college life after spending time at home during winter break and experiencing stress over the holidays, can lead to mood disorders, such as anxiety and depression, that can escalate to depression and eventually be labeled SAD.

"The winter holidays can be an especially difficult time of the year for some, with increased family tension, increased feelings of isolation and loneliness, financial pressures, etc.," said Alison Bateman, health educator in the Wellness Center.

Santa Clara students sometimes feel the negative effects of the winter weather.

According to the National College Health Assessment, a survey conducted by the Wellness Center and administered by the American College Health Association in spring 2010, 5.9 percent of the 973 Santa Clara undergraduates surveyed reported both depression and anxiety.

"For me, gloomy weather is usually accompanied by lower self-esteem, less optimism and a higher tendency to become frustrated about things that really don't matter," said sophomore Melanie Peluso.

Junior Richard Fong also commented on the emotional effects of the lack of sun. "I am from Hawaii, where it is rarely dark outside," he said. "I do like to have my blinds open because… I feel more awake when the weather is nice."

While it is easy to let seasonal sadness get the best of you, the Wellness Center and CAPS have offered safe and simple tips on how to remedy the winter blues. "Increased physical activity and increased amounts of light can be very helpful," said Bateman.

According to Rovaris, opening your blinds is a simple, inexpensive way to begin feeling better. Also, investing in a light therapy box, which mimics natural outdoor light, can help dispel common SAD symptoms.

Bateman suggested getting outdoors more, getting up earlier in the morning in order to increase exposure to daylight, as well as maintaining a well-balanced diet, maintaining healthy relationships, avoiding excessive alcohol and drug use, managing stress and getting enough sleep, "all of which are beneficial year-round and for overall wellness."

CAPS and the Wellness Center also offer different educational services for students battling the winter blues — or maybe something more serious.

The Wellness Center has virtual pamphlets on sadness and depression, and both centers offer free, anonymous online mental health screenings on the CAPS website. CAPS also offers 10 free counseling sessions per academic year to students.

Whether or not you have a serious case of depression or are simply battling a case of the winter blues, students echoed CAPS and the Wellness Center's advice on staying active and being productive.

"I've found that exercising is one of the best ways to de-stress during this time of the year," said Peluso.

"I also think it's really important to get out of own little word — out of bed and away from my laptop," she continued. "I feel so much happier when I get up and do something productive or creative each day. For me, that could mean working on a painting… or catching up with an old friend — as long as at the end of the day, I feel like I've accomplished something."

Contact Keli Demertzis at kdemertzis@scu.edu or (408) 554-4852.