CAPS director shares tips on how to battle seasonal depression

With the winter season underway and a new semester on the horizon, seasonal depression affects Tar Heels of all ages.

Avery Cook, director of Counseling and Psychological Services at Carolina, shares tips on how to manage seasonal depression at the start of the year.

What are the most common signs you see of seasonal depression in your profession?

Most people report things like a sad mood and changes in sleep and appetite. This time of year, in particular, people often report sleeping more, which fits with the loss of daylight and increased darkness. Sometimes people also report changes in their energy levels. They may not feel like doing as much, experience increased social isolation and, at times, notice changes in concentration.

What basic tips do you give someone struggling with seasonal depression?

It’s important to check in with yourself: Are you getting a good night’s sleep? Are you sticking to a sleep routine? Are you eating a diet that works well for you? During the holidays, people often lean toward foods that are outside their usual routine and may or may not make them feel their best. It’s also important to take time to recharge, whatever that looks like for you. That might include exercise or movement. It could be meditation or journaling. Sometimes it’s simply taking a little time for yourself to rest and reset.

How can seasonal depression symptoms manifest in college students?

At the start of a new semester, students are adjusting to a new schedule and new classes. They’re interacting with new people and need to be in different places at different times, which can feel disruptive. Their routine can feel completely out of place.

During breaks, it can help to think about what keeps you moving and engaged. Are there projects you want to work on? Are there things you enjoy but don’t have time for during the busy semester? Are there people you want to reconnect with? It’s also important to consider how you engage in self-care. After exam season, which is stressful and exhausting, the question becomes how to recharge so that when the semester begins, you feel ready to start rather than needing to fully reset your routine.

How do New Year’s resolutions affect people’s mental health?

Many resolutions are rooted more in shame than in something positive, which is a difficult place to start. It’s often more helpful to focus on changes that are manageable and supportive. For example, if you know that spending less time on your phone or social media — especially at night — helps you sleep better, try putting your phone down 30 minutes before bed. Or commit to taking at least a five-minute walk each day. People often make resolutions that are too big or all-or-nothing, which can set them up for failure.

Is there anything people might not know about seasonal depression?

There is greater awareness now that less sunlight can affect how people feel. Still, there are real challenges. For those working full-time, it’s common to go to work as the sun comes up and leave as it’s going down. While we may not be able to counter that entirely, there are ways to support ourselves. If you have a lunch break, even in cold weather, can you get outside for five or 10 minutes? If moving your body helps and being outdoors isn’t accessible, finding indoor activities that meet that need can also make a difference.