The Holidays are over, the sparkly lights are gone and winter weather is coming in fast and furious. If you’re like me and living in the midwest or a cold winter region, sometimes there are days where clouds and rain take over.

All I want to do is snuggle up with my dog, a blanket, and a warm mug of coffee to get me through the day.

Yet there’s always a deadline, study session, or something on my to-do list that needs to be tackled. So how am I supposed to get anything done during the winter blues?

Seasonal affective disorder is a form of Major Depressive Disorder with a seasonal pattern. In the Diagnostic Manual of Mental Disorders (DSM-5), this disorder is identified as a type of depression. According to The American Psychiatry Association, symptoms of SAD include depression as well as mood changes. These symptoms typically occur seasonally during the fall and winter months and usually improve in spring. 

Here are four ways that I tackled studying during cold, dreary winter months with seasonal affective disorder.

Create Balance

I know, trying to study, maintaining a social life, and work-life can already seem like too much. Creating a schedule and setting aside time to do things that bring enjoyment (hello, reinforcement!) creates peace and balance that directly influences seasonal affective disorder, even with chaotic and busy schedules.

Prioritize Wellness

Hibernating is really great for animals, but it’s not the way humans were created. As much as cold weather creates a desire to isolate and stay inside, creating connections with others whether that means interacting online or exercising outdoors enables the ability to stay physically and mentally healthy. This helps me to persevere through the tough times and remind myself that I’m a priority.

Make Studying Enjoyable

Without creating time and space for enjoyment in life, studying can’t happen. Make studying enjoyable by incorporating things you love into it. For me that includes lighting a few candles, studying with a few friends, and placing my “why” sign (a sign with my name, BCBA credentials, and why I’m studying- If you don’t know, ask our girl Jenny Caruso about it!) nearby.

 Being overwhelmed and unmotivated can be a hard place to start. Creating motivation in the environment to be able to incorporate some of these habits can change studying from being a procrastination mess to an entertaining way to explore your passion and develop your reason for wanting to be a BCBA. Now go on and turn that sun lamp on, increase that MO and get to work!

Reference: 

1. October 2020. Retrieved January 12, 2021, from https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder

2. DSM-5 Classification. (n.d.). Diagnostic and Statistical Manual of Mental Disorders, 5th Edition. doi:10.1176/appi.books.9780890425596.910646

3. Heffron, T. M. (2013, August 1). Sleep and caffeine. Retrieved February 17, 2021, from http://sleepeducation.org/news/2013/08/01/sleep-and-caffeine

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