Key Takeaways
- Changes in seasons and lack of daylight can cause Seasonal Affective Disorder (SAD).
- Symptoms of SAD include persistent sadness, loss of interest in hobbies, feelings of hopelessness, and agitation.
- SAD can be managed through lifestyle changes and mental health care, which is covered by your student insurance.
As fall arrives, the days grow shorter and the weather turns colder. When Daylight Saving Time ends and the clocks fall back an hour, many people notice changes in their energy levels, sleep patterns, and mood.
This seasonal shift can also affect our physical and mental well-being.
If you are an international student who is new to the U.S., you may be experiencing changes in climate and fewer daylight hours than you are used to. You may also notice a decline in energy, increased daytime tiredness, and maybe even feelings of sadness or anxiety.
Feeling less energetic during fall and winter months is common; in fact, there is scientific reasoning behind it. However, if these symptoms persist or get worse, it may indicate that you are experiencing Seasonal Affective Disorder (SAD).
Understanding the signs and symptoms of SAD, its impact on mental health, and how to manage it can help you prioritize your well-being as the seasons change.
What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression associated with changing seasons. While it is possible to experience SAD in spring and summer, it mostly occurs during fall and winter.
Reduced sunlight can disrupt the production of serotonin and melatonin, two chemicals in our body that help regulate mood and sleep. Less sunlight can also disrupt your body’s internal clock, also known as its “circadian rhythm,” which can impact sleep.
Certain individual risk factors and family history can also play a part in one’s susceptibility to seasonal depression.
Those diagnosed with SAD may notice negative changes in mood, energy, concentration, and daily functioning. The good news is that these issues usually resolve as spring and summer arrive.
Seasonal Affective Disorder vs. the “winter blues”
Many people in the U.S. refer to the seasonal low mood and lack of energy as the “winter blues” or “holiday blues.” If those feelings begin to interfere with your studies, relationships, or daily life and improve when the seasons change, you may be experiencing SAD.
Symptoms of SAD include:
- Persistent sadness
- Loss of interest in hobbies
- Feelings of hopelessness or irritability
- Increased sensitivity to stress
- Low energy
- Changes in sleep patterns (especially oversleeping)
- Changes in appetite (eating too much or not enough)
- Trouble concentrating during class or while studying
- Reduced motivation and productivity
- Withdrawal from friends and loved ones
- Declining academic performance
It is important to note that many of the symptoms of SAD coincide with those of depression. If these feelings persist beyond the fall and winter months, consider speaking with your doctor about ways to manage them.
How Seasonal Affective Disorder affects international students
Adjusting to a new culture, language, and lifestyle in the U.S. is difficult enough. The shift in seasons and mood can add even more stress for international students. Students from countries near the equator may find the shorter days and darker winters especially noticeable.
While not unique to international students, the academic pressure of the end of the semester can heighten stress and anxiety. Studying for and taking final exams, wrapping up projects, and the anticipation of final grades can feel especially difficult if you are experiencing symptoms of SAD.
You may also feel more homesick than usual heading into the holiday season, especially if you stay on campus during winter break. You might miss your family, friends, and cultural traditions typically shared during this time of year. SAD can intensify those feelings and make loneliness even harder to manage.
Managing Seasonal Affective Disorder
Do not wait until SAD symptoms get worse. There are a few lifestyle adjustments you can make to help the next few months be more manageable.
Start by staying active. Regular exercise can support mood and energy levels. And since lack of sunlight is a direct cause of SAD, consider incorporating outdoor, daytime activities into your routine. Exercising outdoors during the winter can boost the body’s vitamin D levels, regulate your sleep-wake cycle, and relieve stress. Consider going for walks between classes (outside, not on a treadmill!) or participating in an outdoor sport, as weather permits.
Next, getting quality sleep and enough of it can do wonders for your well-being. Try to maintain a consistent sleep schedule and aim for 7-9 hours of sleep each night. If you find yourself struggling to fall asleep, try limiting screen time before bed, and ensure your sleeping area is comfortable and conducive to good rest.
Nutrition also plays a role in your overall mood. Be sure to eat balanced meals and drink plenty of water throughout the day to fuel your body and mind.
Staying socially connected is equally important. Socialize with friends, join student organizations, or participate in campus and community events. Also, with Thanksgiving just around the corner, there may be opportunities across campus to connect over this American holiday of food and togetherness with other students. Connect with your advisor before winter break to learn about upcoming opportunities for connection.
Volunteer work is another great way to spend time away from the comfort of your room. It allows you to give back to people, animals, or causes important to you. And, of course, keep in contact with family to maintain a lifeline with home.
Getting care for Seasonal Affective Disorder using health insurance
If symptoms of SAD continue for several weeks or begin interfering with daily life, consider reaching out for professional support.
Your international student health insurance through LewerMark covers the following mental health services, giving you access to support when you need it:
- Unlimited virtual mental health care visits through Teladoc
- 30 days of inpatient and outpatient mental health treatment
- Access to Togetherall, an anonymous, virtual peer support community where you can talk to others who are going through similar struggles
If your school has a student health center, you can also check to see if it offers mental health services.
If you are experiencing a mental health crisis, do not wait—call 988 to connect with the free Suicide & Crisis Lifeline and receive immediate assistance.
Protect your mental and physical health
Seasonal Affective Disorder can affect your academic performance, relationships, and overall well-being, but you do not have to manage it alone. Recognizing the signs early and seeking support when needed can help you stay healthy, succeed academically, and make the most of your international student experience.
If you need help understanding or using your LewerMark student health insurance benefits, our Student Advocacy Team is available to provide compassionate assistance via live chat, email, or by calling (800) 821-7710.
To learn more about Seasonal Affective Disorder, review this publication from the National Institute of Mental Health (U.S.).
