How to beat the blues of Christchurch’s winter

With winter hitting ridiculously cold temperatures, students can expect to feel a little bit more low.

A great seasonal depression is upon us. It's here, it’s real and it’s a valid medical condition called Seasonal Affective Disorder (SAD).

The Mental Health Foundation of New Zealand defines SAD as a form of depression or low mood that relates to the change of season, particularly during autumn and winter, which then clears up in spring or summer.

The winter blues reportedly affects around 1 in 10 New Zealanders, and with chilly temperatures already spreading across most of the country, it is important to look out for yourself.

However, during the colder, darker months, it is relatively normal to experience fluctuations in feelings and behaviour, especially as we enter this new semester and encounter all the emotions that come along with it.

Many people find themselves sleeping longer, having increased appetites or cravings for different foods, desiring more alone time or cosying up at home, and generally feeling less energetic and happy. These experiences typically align with the natural rhythm of the seasons, as cooler months can offer a beneficial opportunity to rest and unwind.

Being aware of your feelings and recognising when you may need to seek support is crucial during colder weather, as SAD can arise and present significant challenges – especially for busy students.

UC Professor Gini McIntosh said a cluster of symptoms accompany SAD, which all “involve low mood or sometimes irritability, loss of interest, or enjoyment or pleasure.”

Prof. McIntosh said these symptoms present differently in different people, such as disturbances in sleep, appetite, weight, energy, and psychomotor functioning, which can cause agitation, “feeling worthless or guilty, difficulties with concentration and decision making, and thoughts of death or dying”.

So how can you navigate SAD? For many, a mix of light therapy (yes, phototherapy), medication, and counselling can be effective tools. If you are currently seeking support, the UC Health Centre offers a full range of GP services, including counselling.

However, there are many other ways we can prioritise our well-being during winter.

Prof. McIntosh said engaging in physical activities such as walking, biking, swimming or running can effectively counter the tendency to feel physically inactive when experiencing SAD - by getting your heart rate up through these activities, you can re-establish a sense of involvement with the world and experience an improved mood.

You could further try studying in brighter well-lit areas, walking to uni more often, getting more fresh air, making schedules or finding ways to maintain connections with people in your life that don’t involve going out too much in the cold, such as chatting online or inviting friends round to your flat.

Remember, it’s also completely natural to feel inclined to “hibernate” during winter, so be gentle with yourself, be aware of your feelings and don’t be afraid to ask for help.