Tackling Seasonal Blues

By Hunter Grasdal, Third Year,  Liberal Arts 

As we approach the darker months of the year, and the sun is setting earlier and earlier, many students may start to experience a change in mood – perhaps feeling down, sad, or anxious. These shifts might cause energy levels to decrease, which makes concentrating difficult. For students, the added stress of academic pressures, paired with the encroaching darkness and cold, can feel quite overwhelming. While many factors can contribute to these feelings, the seasonal change is a significant one. 

In extreme cases, seasonal mood changes can be diagnosed as seasonal affective disorder (SAD). A type of depression that occurs on a seasonal pattern. For those who already struggle with mental illnesses, such as depression or bipolar, seasonal affective disorder is more common.

One of the causes of these emotional changes is the reduction of sunlight during the day. Exposure to sunlight increases the production of serotonin, our ‘feel-good chemical’ that balances our mood, meaning that when there is less sunlight, our mood will change. Your sleep may also be affected by the season ahead. Melatonin, the hormone that controls sleep, is produced more when there is less sunlight, leading us to feel more tired than usual. All of which can add to our seasonal blues.

The severity of these mood changes can vary, though not every case of seasonal mood changes needs a diagnosis, it is still important that students are aware of the external factors that contribute to their health and well-being.

During an interview with a senior tutor, Epigram asked what tips he had for students who feel affected by SAD, and he did not hesitate when recommending well-being services. ‘I know that [well-being services] do support students with SAD, and they have resources and techniques to support them’. In extreme cases, for the students who think they have Seasonal Affective Disorder, the senior tutor recommends reaching out to your GP.

He also emphasised the importance of keeping a routine, ‘Consolidation week is coming up; I would advise [students to] continue their routine. Some students like having a 9-5, and working and having breaks in-between that time. Some work better in the evening, whilst having breaks and gaps away from the screen’.

‘When things start dropping off, it can negatively affect how you feel. If you’re not eating regularly, and not disordered eating, make sure you have time through the day [where you are eating] breakfast, lunch, and dinner to maintain regular habits’.

He went on to note that ‘Exercise can be anything in my opinion. I don’t expect people to run a marathon, you know, just a walk. It’s about getting outside, those small things that make a difference’. Especially balancing a good sleep schedule: ‘When [your sleep] gets out of sync, you will struggle to get up and struggle to get motivated’. As it becomes darker and colder, you will want to ‘cocoon yourself and hibernate. It’s a natural response’. 

During the interview, he emphasised that the effort does not have to be massive and should instead be focused on what is within students’ capacity to do. The focus of good mental health doesn’t have to be making a complete alteration to life but finding what is possible and realistic for each individual.

When Epigram asked other students what they and their friends do to attempt to keep their mood up, answers varied. For some, it’s about keeping up with their daily lives: ‘Sometimes just keeping a routine helps’. For others, ‘finding fun indoor replacements for outdoor activities’ like having a household movie and hot chocolate night, is essential.

Several students shared that being around others is what helps them most. One student explained that ‘making the effort to reach out to people helps, both from home and from uni’. Another added, ‘I try my best to be social, just like I am in the summer’. One student found studying with friends particularly beneficial, noting that ‘Studying together with friends or classmates is so much better than sitting alone in my room or library’.

Building on the idea of shared experiences, another student highlighted the value of a seasonal bucket list: ‘My housemate and I made a bucket list for autumn, and we keep it very manageable. Some of it is just a simple walk in a park, or making cinnamon buns from scratch. We try to make it simple so there isn't too much pressure for us to do them all’. She explained that the bucket list is an ‘easy way for us to socialise amidst everything else going on [...] Even though we live together, we have different timetables, so I don’t see her all the time. With our bucket list, we set quality time aside for each other’.

Beyond individual friendships, the University of Bristol offers many societies that carry out events weekly for students to join. The Gig Society holds socials every Monday at The Apple on King Street and is working on organising gigs across Bristol. It provides a welcoming community for those who are passionate about live music and gigs. Alternatively, the University of Bristol Film Society hosts two film screenings a week on Tuesdays and Fridays. These are open to everyone, and attendees can enjoy complimentary popcorn, adding to the relaxed and welcoming atmosphere of the events. This month they are also hosting their annual Halloween-themed screening, where members can vote for the film they want to watch through the society mailing list.

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As well as activity societies, the LGBTQ+ society has annual support groups and hosts events weekly. The events vary from brunch socials to pub trips, and movie nights. Similarly to film society, they also have the option of a free membership. 

As we enter the winter months many students may find it tougher and more challenging. It is essential to remember that these emotions are natural and not always within personal control, around 2 million people in the UK experience seasonal affective disorder every year – you are not alone. Whether through quality time with friends, help from well-being services, or taking a walk in the park, looking after your mental health is crucial during these darker periods. 

Featured Image: Epigram / Ilona Hoffmann

Do you think there is enough support at the University of Bristol to help students beat seasonal blues?