The clocks have gone back, the days are getting shorter, temperatures dropping and the deadlines piling on. After a hectic start to first term of university, it is important to check in on your mental health and wellbeing. Especially with such a large international students population coming from countries which, let’s face it, have a much milder climate than here in the UK, it is incredibly common for students to experience Seasonal Affective Disorder (SAD), as an accumulation of all of these things. Also known as ‘winter blues’, these symptoms are usually worse during Winter.
Symptoms
This varies depending on many things, but it can include:
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Lack of energy
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Finding it hard to concentrate
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Feeling isolated and not wanting to see people
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Difficulty with sleep
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Feeling sad, low, tearful, guilty, or hopeless
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Changes in appetite
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Suffering with more physical health problems (including the dreaded freshers’ flu…)
What causes Seasonal Affective Disorder?
For students, in addition to the stresses at university, the causes of Seasonal Affective Disorder are believed to be due to reduced sunlight during shorter days of Autumn and Winter, resulting in lower serotonin hormone levels and higher melatonin (a hormone stimulating fatigue) levels.
Combatting Seasonal Affective Disorder
Everyone experiences Seasonal Affective Disorder differently. Whilst some of us may be able to alleviate the symptoms ourselves, sometimes you need more help, from a professional.
Mild symptoms can typically be:
For this you can try any of these 10 things:
The Campus Conversations team offer peer support delivered by students, for students. They create student-only spaces where we can connect, socialise and learn from one another. They offer weekly in-person activities, one to one conversations and student skills workshops
The KCLSU Wellbeing Hub offers activities, events, resources and more to help boost your wellbeing.
Here at King’s we have over 400 activity groups. You could try a new hobby with others, a new sport, volunteering, or just meeting new people! There’s something for everyone.
Moving your body with a walk at the beginning of the day helps to wake up your mind and body.
The NHS recommends adjusting your sleep schedule so that you can try and get as much sunlight as possible. This means setting early alarms (I know!) and getting up at the same time to regulate your body clock.
During this time, you may feel a craving for fattier foods and sweets (who doesn’t love a good takeaway?). But diet changes may be needed. Make sure you keep hydrated and eat healthier foods. Diet changes may also be needed. For instance, you should make sure to keep hydrated and eat healthier foods. This Wellbeing Week, King’s Sport and Wellness are doing a Nutrition Session, so now is your chance to get some advice!
Firstly, get outside as much as you can to boost your serotonin levels! After dark, having a night light or lightbox is a great way to emulate natural light. This helps to convince your body that you are receiving more of it.
If you know that as it gets darker you tend to struggle, try and plan some practical ways for you to combat this. It could be that you make and freeze some meals in advance, or that you can write yourself some positive affirmations to read during down times - did you know that there are Positive Affirmation Walls across campuses?
It can be useful to keep a note of how you are feeling, if there are any triggers, or when they start. This can help you notice patterns and what is helpful in making you feel better (remember, it is different for everyone!).
You may want to spend some time in nature, or try your hand at mindfulness. This week is the best week for you to explore, as Wellbeing Week has a number of intiiatives designed to support your wellbeing and help you relax. Have a look at our events here.