Self-care tips for managing seasonal depression this winter as a King’s student

Whilst we often associate winter with festive fun and celebration, the change in weather can make it a difficult time for some people’s mental health. Seasonal depression or seasonal affective disorder affects one in twenty people in the UK and can often appear as low mood and self-esteem, stress and irritability.

S.A.D is linked with a drop in serotonin levels as a result of reduced sunlight in the winter months. Here are just a few tips to help manage your symptoms and hopefully positively impact your mood.

Be kind to yourself

Firstly, it’s important to give yourself grace when you’re struggling, even though it can be difficult when university assignments start piling up and all of a sudden the pressure is on. Make sure to prioritise being kind to yourself and taking it easy when you need to. Nothing is more important than your well-being.

Get outside

It can be hard to get outside during the colder months, but fresh air and exposure to sunlight can increase serotonin levels. You could pick a podcast and go for a walk or meet up with a friend in a park. There are also a few apps that provide walking tours around your city, which can give you the opportunity to explore places you otherwise may not have and to have some sort of direction for your winter walk. GPSmycity has over 1,000 self guided walking tours, whilst Vidi Guides includes immersive audio guides.

Journaling 

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This is something mentioned in almost every self care guide, but that’s because it actually helps. Having an outlet where you can be entirely honest about how you’re feeling without judgement can be incredibly cathartic. Even if you only write in it when you’re finding things especially hard, it is very useful to have that outlet available to you. If you are someone who enjoys creative writing, having a journal can also give you a space to express your feelings creatively.

Vitamin D

A lack of vitamin D as a result of the lack of exposure to sunlight in the winter is heavily linked to seasonal depression. Taking vitamin D tablets can help replace what you aren’t getting from the sun, regulate serotonin and help to improve your immune system. It is possible to find Vitamin D supplements in any pharmacy for a low price. You can also incorporate vitamin D rich foods into your diet, such as oily fish (salmon, mackerel etc) and fortified foods like breakfast cereals and yoghurt.

Stay social and make plans

When you are experiencing depressive symptoms it is common to withdraw from social situations. This isolation can lead to feelings of loneliness and an increase in low mood. So, where you can, make an effort to see your friends. It can be something as simple as sitting in the library on campus together or watching a movie together at one of your flats. However, it might also benefit you to make some fun plans. Having things to look forward to can make the days and weeks a little more exciting and less monotonous. At the minute in London there are lots of low-cost, fun events/activities to attend, such as: Christmas light switch-ons, Christmas markets, museums, art galleries etc.

Slow down

It be easy to get caught up in a busy routine and neglect doing things you actually enjoy but making an effort to do those things can have a positive impact on your overall mood. Maybe it’s playing with your pets or reading something just for pleasure or doing some sort of craft. Let yourself slow down for a moment and do something just because you want to.

Focus on sleep hygiene

A healthy sleep schedule is essential to both physical and mental wellbeing. People suffering from SAD often overproduce melatonin, which leads to oversleeping and feeling drowsy during the day. A good sleep routine can help combat this, ensuring that you get a better sleep and feel better during the daytime. Some sleep hygiene tips include avoiding long naps in the day, avoiding using screens an hour before you go to sleep and creating the right environment for sleep. The perfect sleep environment differs for everyone, but one universal tip is the power of aromatherapy. Using some lavender pillow spray or essential oil can have a calming effect, as can CBD products, which can help you have a deeper, more productive sleep.

These are just a few habits to implement this winter to help manage symptoms of seasonal depression. If you are really struggling, there are many services available to university students where you can get professional help.

Mind is a UK based mental health charity that provides free mental health support for young people.

Student Minds offers support for students specifically, assisting in finding support both at your university and beyond.

If you find yourself in a crisis and needing help immediately, call NHS 111 for an urgent appointment, or 999 in cases of an emergency.

You can call 116 123 to talk to Samaritans, or if you would rather not speak on the phone you can email