The stretch between the holiday season and the fresh excitement of Spring is both long and hard (and if you live in North Dakota, it is undeniably cold).

The pitch black 6 p.m. reality of January and February may seem infinite, but sooner than you think, the snow will turn to slush, which will turn to grass, and soon to flowers.

For students especially, it can seem impossible to make it to spring break. Although the winter season may seem tough, there are many ways to cope with these emotions. The first step is understanding them.

Seasonal affective disorder (SAD) is a mood disorder that causes feelings of depression and anxiety related to the changing seasons. This season-specific depression is influenced by a few factors: The reduced exposure to sunlight can affect your body’s internal clock. Lack of sunlight can also cause a drop in serotonin, a brain chemical that affects mood. Seasonal changes can also disrupt melatonin levels, which control sleep patterns.

Even if you don’t have diagnosed SAD, there are things you can do to keep your spirits up in winter months: 

Celebrate the little things. Keeping a journal or list of positive things from each day can help with mindset. Do it even on days when you can’t think of a lot that was positive. They can be little things: maybe you saw your friend today, or a cute dog, or maybe the sun peeked out for a few minutes. 

Get as much natural sunlight as possible during the day. An additional treatment for SAD is light therapy. This is when you sit in front of a light box for a certain period of time each day. The special light imitates natural light and helps balance the brain chemicals that are disrupted with a lack of sunlight.

Check the boxes. Everybody everywhere will tell you to make sure you’re eating well, getting enough sleep, and exercising. It seems so obvious, but it’s repeated because those things are important. When you’re struggling mentally, getting those basic necessities is easier said than done. But if you can make an effort to wake up and go to sleep at the same time, take a shower, get a little exercise in and eat something healthy. The difference you feel may be phenomenal.

Lastly, if you feel you may be exhibiting signs of serious mental illness, find a trusted adult and confide in them, or ask them to connect you with a mental health professional. Know that you are not alone and asking for help may seem weak, but it is the strongest and bravest thing you can do for yourself.

There is an excellent team of counselors and staff at Fargo South that are endlessly willing to help, or even just listen.

Stay safe, stay positive and don’t be afraid to reach out this season.