Seasonal depression, clinically known as Seasonal Affective Disorder (SAD), poses unique challenges for students, particularly during the high-pressure final exam season. As the days grow shorter and sunlight becomes scarce, many experience a dip in energy, mood, and motivation—issues compounded by the mounting stress of exams and rigorous study schedules. These overlapping stressors can take a significant toll on mental health, making it more important than ever to adopt proactive strategies for managing well-being. With the right tools and practices, students can navigate this demanding time while prioritizing their mental health and achieving academic success.
- Exposure to Natural Light: Seasonal depression can be especially challenging during the final season for students. This disorder can reduce the ability to focus and or have the motivation to study during a crucial academic time. Research shows that light exposure can majorly benefit in mitigating symptoms of seasonal depression. Exposure to bright lights increases energy levels and improves the mood. Studying near the windows, taking breaks to go outside to walk or exercise or using light therapy and trying to light the indoor rooms are beneficial steps students could take to increase their productivity.
- Physical Activity: Physical activity has been shown to reduce symptoms of depression. Aerobic exercise particularly has a major effect on mood changes and can be as effective as antidepressant treatments. Thirty minutes of daily exercise such as yoga or light jogging can provide physical and mental stability and release endorphins, which are natural mood elevators.
- Sleep Schedule: Disrupted sleep schedule patterns can exacerbate seasonal depression and contribute negatively to academic performance. Individuals who suffer from seasonal depression experience altered melatonin production and sleep disturbances. A consistent sleep-wake cycle can help regulate mood and energy.
- Balanced Diet: A balanced diet plays a significant role in many disorders, and seasonal depression is not an exception. Omega-3, carbohydrates and especially vitamin D are particularly beneficial for individuals suffering from seasonal depression. A balanced diet that consists of appropriate whole grains, lean proteins, fruits and vegetables, and fatty fish like salmon could have a positive effect on reducing depression symptoms and preparing for finals.
Stress-Management Methods: Students suffer a greater deal of stress during the finals season which increases the seasonal depression symptoms. Mindfulness practices such as meditation, deep breathing, or progressive muscle relaxation have been shown to reduce stress and depressive symptoms and help prepare for finals seasons. It is recommended to dedicate 10-15 minutes of daily yoga or meditation practices to increase mindfulness.
