By Phoebe Leonard, MA Magazine Journalism

Hi, I’m Phoebe, a Master’s student and Mental Health Champion at NTU.

I’ve struggled with my mental health in one way or another for basically my entire life. I’m diagnosed with Generalised Anxiety Disorder (GAD), but something I also struggle with is seasonal depression, professionally known as Seasonal Affective Disorder (SAD). A small percentage of people experience SAD in the summer, but for most people, their mood drops in the winter months because of a lack of sunlight. I’m not actually sure how long I’ve struggled with SAD, but I became more aware of it in 2018, when I was around 16 years old. I remember noticing that for the last couple of years, I’d always felt more down between October and December, sometimes stretching into January or February too.

I think SAD can be quite hard to properly notice when you’re at school or university, because a lot of big events coincide with the colder months, making it easy to think this is the cause of our mood changes. For example, we usually begin the new academic year in September, which can feel nerve-wracking no matter what year of education you’re in or how old you are. I always assumed that changes like this were the reason I felt sadder. But something important to look out for is if your mood drops and you feel lower at the same time every year, whether or not you have big events happening in your life. If this is the case, it’s more likely that something deeper is going on, such as SAD.

If what I’ve just described feels similar and think you might experience this too, then firstly, I’m proud of you for recognising your struggles, because it can be hard to admit to yourself. And secondly, don’t feel hopeless, because there are ways to cope and get though it! People with SAD can live great lives despite their mental health difficulties, including myself. Through focusing on what helps me, I’m in a much better place than I was 6 years ago, even when my SAD rears its head. Whilst the same things might not work for everyone, hopefully something here will be able to help you look after yourself and feel a bit better.

1. Make time for your hobbies/interests

It can be difficult to keep up with your hobbies and interests when your mental health isn’t great, but it’s important to try, because they’re great ways to relax and unwind. Whether you’re interested in art, reading, exercise, or something completely different, there will be something you love that can help take your mind off your stresses and lift your spirits. For example, I love singing because when I focus on the words of a song, my brain becomes quieter, so I try to sing whenever I get the chance (without annoying people of course!). A great way to make time for hobbies at university is to join societies – there’s guaranteed to be one for something you like!

• Get as much light as you can

Scientists think that one of the main causes of winter-induced SAD is that we get less sunlight during these months. I always feel at least a little bit better if I’ve managed to get some sunlight during my day, even if it’s just from the walk to the bus stop or going outside for 5 minutes of fresh air. You can also buy a therapy light that you put on your desk to help when the days are extra gloomy.

• Talk to someone

I know this is very cliché to say, but talking really does help, or it has for me anyway. I’m fortunate to have very supportive and understanding family and friends, but I know that a lot of people don’t feel able to talk to the people in their life. If this is the case, NTU has a dedicated Mental Health Support Team whose job it is to provide care for students who are struggling. You can also contact your GP and ask about talking therapies if you feel like this could be beneficial for you.

• Look after your physical health

This is easier said than done when you’re not feeling good, but I feel better mentally if I’m also looking after my physical health. I try to make sure I’m eating properly and drinking enough water so that my body is fully fuelled and hydrated. It’s also helpful to exercise when you can – it doesn’t have to be much because even a short walk can help.

• Practice self-care

In my bedroom, I have a box that I’ve made into a self-care box, which I use when I need to give myself a little extra TLC. It comes in especially handy during the winter months, and I think even just the action of opening the box helps because I know I’m taking time for myself. I also love snuggling up and watching a comforting film or TV show or playing cosy games like Animal Crossing. What works for you might be very different to me, but identifying your personal forms of self-care is super helpful.

It can be easy to beat yourself up for struggling with SAD and feel silly for being so affected by the weather. Even though I manage to cope a lot better now, I still fall into this trap sometimes, especially if my struggles are getting in the way of my social or academic life. But it’s important to remember that that it is completely valid to struggle with your mental health, no matter what triggers it. SAD is a real and recognised disorder, with pages on the NHS and mental health charity Mind dedicated to it, and it’s a lot more common than you probably realise. Look after yourself as much as you can, and don’t be afraid to reach out for help if you need it.

For help, advice and resources whilst studying at NTU, take a look at the following for sources of support.
Support from NTU
Self-Care books in NTU’s libraries
Silvercloud: SilverCloud is our online system designed to help with a range of mental health issues.
Health and Wellbeing resources
NTSU Information and Advice service
Wellness in Mind: Advice and support for anyone in Nottingham experiencing issues with their mental wellbeing
Student Minds or Student Space
10 Keys to happiness
Mind
Papyrus
CALM