By: Emma Booth

As the sun sets earlier and the cold creeps in, days feel shorter and leaving your warm bed becomes harder. It seems like we should be accustomed to staying inside since the pandemic, but each year it is still a struggle to stay excited about life when the sun doesn’t shine as bright and the air gets extremely tight.

According to Healthline, Seasonal Affective Disorder, or SAD, is a mental health condition where you experience depression during specific seasons. It’s also called seasonal depression or major depressive disorder (MDD) with seasonal patterns. The daily sunshine we experience doesn’t just feel good; it is good, and without it we start to lose energy and enthusiasm.

This is because a shift in seasons affects your circadian rhythm, aka your body’s internal clock for sleep and wakefulness. A lack of daily sunlight can lead to sleeping patterns being out of whack and result in mood swings.

Luckily, there are methods to combat this change of natural rhythm in your body and keep yourself happy and healthy during the colder months.

Plan fun meals to cook or treats to bake

Cooking doesn’t have to feel like a chore; it can be a fun adventure with enough time and patience. Purchasing the materials motivates you to walk around, and once you're at home, making time to chop, stir, and season helps you focus on the here and now. The act of creating something edible (even if it’s not perfect) can be extremely rewarding and the anticipation of eating your work adds an extra layer of excitement.

Invite a friend over to help you out so you can laugh over the spills or successes together and play some music to motivate you while you work. Now your meal or tasty treat doesn’t just become something you eat but an experience that you created for yourself.

Try watching longer form content instead of doomscrolling

Enjoying a movie with friends and family builds connections based on shared interest, plus, you can share special warm refreshments along with. There’s nothing more satisfying in the fall and winter than spending a night drinking warm cups or tea, hot chocolate or cider as you enjoy a 2010s romcom. As Tom and Donna from “Parks and Recreation” say, “Treat Yo’self!”

There is also something magical about physically going to a movie theater, especially in the cold season. The AMC on Broad Street or the Fashion District offer seats with recliners that are perfect for bringing a cozy blanket and snuggling up in front of the big screen. Additionally, it gets you out of the house.

Talk to people around you as much as you can, even if it’s about something stupid

Loneliness feels the heaviest in the wintertime. It feels like everyone around you is falling in love while you are just falling asleep. But platonic connection can be extremely overlooked. Do you have cute date ideas for the fall and holiday season? Do them with a friend instead! Or ask that one person in your class that you’ve always wanted to be friends with to lunch or coffee; they might say yes.

If you don’t have people around to talk to, many people find comfort in journaling or making daily video logs for themselves. This way you have an outlet for your thoughts and feelings because the pages in a book and your video camera will never judge you when you tell them about your mean professor.

Create healthy physical habits for yourself

Moving your body, even for small amounts of time, boost brain chemicals like endorphins, serotonin and dopamine that not only reduce stress but enhance mood.

However, physical activity doesn’t mean the same time for everyone; it is what works for you. The gym or competitive sporting environments can be a source of anxiety for many but doing something as simple as walking to the end of your block or stretching before bed can be extremely beneficial for your mental health.

Find ways to include vitamin D into your diet

Vitamin D, also known as the “sunshine vitamin,” typically helps the body absorb and retain calcium and phosphorous – critical minerals for bone growth. Although most people don’t realize it, vitamin D regulates the brain’s serotonin levels through the activation of a key enzyme called tryptophan hydroxylase 2.

Unless you want to start eating tuna fish, swordfish, or salmon, I suggest a few other foods and supplements containing vitamin D such as dairy products, cereal, and orange juice. Smaller amounts can be found in egg yolk, cheese, and beef liver.

Pick up or revisit hobbies that you enjoy

According to Utah State University, the mental health benefits of hobbies include reduced stress, enhanced well-being, and improved social connections. Cities like Philadelphia and schools like Temple offer a wide range of activities for you to pick up during the colder months. Whether it’s something physical like rock climbing or a crafty hobby such as sewing, it is truly possible to learn anything quickly with the internet at your disposal.

One hobby that many recommend is crocheting as it is easy to learn and gives you tangible evidence of success. For the winter weather, it is a perfect hobby to make accessories such as scarves and hats for your loved ones, and after some practice and time, you can work on larger projects like sweaters. Hobbies like writing or coloring can also be fulfilling and more affordable options.

Maybe the incentive to stay inside more during the colder months could inspire you to do something creative that you’ve always wanted to do.

How to Avoid Seasonal Depression: A Guide to Staying Healthy as the Temperature Decreases