For many college students, the weeks after the clocks fall back in November bring shorter days, less energy and lower mood. For some, this is more than “winter blues”: it is seasonal affective disorder (SAD), a recurring form of depression. Students who come from sunnier places, including many international students facing their first winter at a college in the northern United States, may notice it for the first time in college. This guide explains what SAD is, how it differs from ordinary winter tiredness, what helps, and how to get support on campus, as of November 2026.
What seasonal affective disorder is
The U.S. National Institute of Mental Health (NIMH) describes SAD as a type of depression with a recurrent seasonal pattern, with symptoms lasting about four to five months of the year. In most cases, symptoms start in late fall or early winter and lift in spring and summer; a less common summer pattern also exists (NIMH: Seasonal Affective Disorder).
Symptoms include those of major depression lasting at least two weeks, such as a persistent sad, anxious or “empty” mood, hopelessness, irritability, loss of interest in activities, fatigue, trouble concentrating, changes in sleep or appetite, and thoughts of death or suicide. Winter-pattern SAD often adds:
- oversleeping;
- overeating, especially craving carbohydrates, and weight gain;
- social withdrawal (feeling like “hibernating”).
How it is diagnosed: a clinician looks for depressive episodes that occur in a particular season for at least two consecutive years, and that are more frequent in that season than at other times of year.
Who is at higher risk
According to NIMH, SAD:
- usually begins in young adulthood, which is when most people are in college;
- is much more common in women than in men;
- is more common farther north, where winter days are shorter;
- is more common in people with depression or bipolar II disorder, and often occurs with ADHD, eating disorders, anxiety or panic disorder;
- sometimes runs in families.
The link to daylight is why SAD tends to be worse at colleges in places such as the Northeast, the Upper Midwest, the Pacific Northwest and Alaska than in Florida or Southern California.
What helps
Self-care habits
Vanderbilt University’s Office of Health, Wellbeing and Belonging published practical tips in November 2025 (Vanderbilt News, November 3, 2025):
- Get morning daylight: aim for at least 20 minutes of natural light in the morning and schedule time outdoors while it is light. For students, that can mean walking to a morning class instead of taking the bus, or studying by a window.
- Keep a routine and track your mood: notice which daily activities, such as a morning walk or a quiet coffee, lift your mood, and keep those; replace the ones that don’t.
- Stay connected: social support is a strong protective factor against depression. If family is far away, keep traditions going by video call or by mailing gifts. On campus, join a club, study group or residence hall event even when you would rather stay in.
Treatment
If symptoms last weeks or affect your classes, effective treatments exist. NIMH lists:
- Light therapy: sitting in front of a 10,000-lux light box for about 30–45 minutes a day, usually in the morning, from fall to spring. Ask a clinician before starting.
- Psychotherapy: a version of cognitive behavioral therapy adapted for SAD (CBT-SAD), typically two weekly group sessions over six weeks. In a direct comparison, it worked as well as light therapy, and its benefits seemed to last longer over a two-winter follow-up.
- Antidepressants: these usually take four to eight weeks to work; extended-release bupropion is FDA-approved to prevent seasonal episodes when taken daily from fall through early spring.
- Vitamin D: supplements may help with winter-pattern SAD, but study results are mixed.
Getting help on campus
- Start with your college counseling center or student health service. They can assess whether you have SAD or another form of depression and offer counseling, group programs or referrals. Check your school’s counseling website for what is available and how to book.
- Talk to your professors or academic advisor early if your concentration or attendance is slipping. It is easier to arrange extensions or support before the end of the term than after.
- In a crisis, call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24/7 in the United States (988 Suicide & Crisis Lifeline).
Notes for international students
- Your first winter can be harder. Shorter days, cold weather, distance from family and holidays spent away from home can combine. Plan ahead for winter break, when campuses get quiet; see our guide to staying on campus over winter break.
- Check your student health insurance. If your school requires you to carry a student health plan, find out what it covers for counseling, psychiatry and medication before you need it.
- Talk to your international student office about your course load. If you need to take a lighter course load for a documented medical reason, talk to your international student office first: F-1 students can request a reduced course load for medical reasons only with authorization from their designated school official (Study in the States: Understanding Reduced Course Load).