Stanford
Student Affairs

How to Not Go Mad with SAD

The Winter Quarter brings limited daylight and is stereotypically the hardest quarter for students. We bulk up on units and sit inside with p-sets while the sun goes down at 5. The change of pace and external environment often results in feeling sad- both the adjective and acronym. SAD, or seasonal affective disorder, is a subset of depression specific to the changing of seasons. Simply put, as our environment gets darker and more dreary, often so does our mood. How can we manage such SAD-ness?

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Find Ways to Manage Your Mood

Touch Grass- Literally

Limited daylight forces us to rearrange our schedules and routines. Even if you don’t have classes for a day, try and go for a walk to a different dining hall, a fountain, and soak up some vitamin D. Go to community centers, campus restaurants, or perhaps walk down Palm Drive if you’re feeling adventurous. The cold outside tends to make us bundle up and stay put. Our campus is fortunate enough to be gorgeous during all seasons- try and embrace it. Light therapy is a treatment for SAD- treatment using a lamp that mimics sunlight. While you might want to try it, remember that the sun, no matter how long it comes, is the best form of light therapy. So, go outside, take a walk between classes, and maybe even do some yoga in Wilbur field.

Reframe

Being in the cold can also make our favorite things less enjoyable. Your favorite ice cream may not hit the same, and outdoor activities are not as accessible. But, consider thinking of the things that are even more enjoyable, or only available, during winter. Make hot chocolate with some friends, sign up for your dorm’s Tahoe trip, or take up a new indoor hobby like crocheting (maybe make a sweater for the next season!). Different seasons bring different opportunities. A body of water is refreshing in the summer, but it also can become an ice skating rink when it freezes over. Try looking at this quarter as a chance to explore different, winter-oriented, opportunities.

The Sunlight at the End of the Tunnel

SAD, like many other mental illnesses, is treatable and even curable. Luckily, the season itself will also ultimately change. Consider making a bucket list of activities you want to do as soon as the weather lets up. Think of fountain hopping after finishing this quarter’s finals or having a picnic in the oval. Having something to look forward to helps us push through a dreary time. Remember, this quarter is only one quarter, and winter is only one season.

You Are Not Alone

This mantra is incredibly important to remember, but especially now. Everyone on campus is experiencing the same weather and season. While we all may not be mentally affected, we can still provide support to others while keeping our own peace. Enjoying seasonal snacks, getting outdoors, and seeing friends  is vital no matter the season and your headspace. And of course, you can always reach out to our mental health partners. Especially consider Well-Being Coaching to help keep you on a stable track while your world changes around you.

Written by: Chavi Coy, Class of 2026

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Resources

Stanford Resources

  • Counseling and Psychological Services (CAPS): CAPS provides an array of mental health services available to students: clinical services, groups and workshops, and options for care outside of CAPS. Additionally, satellite clinics in multiple community centers offer Let's Talk in community.
  • Well-Being Coaching: Work with a supportive partner to design your own vision for well-being. Figure out what you want and need at this phase of your life. Move through uncertainty with a trusted guide.
  • Sleep Corner: SAD About the Sleep You're Getting?: Article from The Flourish, November 2022.

Additional Resources