How to Cope with Seasonal Depression (SAD) as an International Student

Studying abroad is indeed exciting. New cities, new friends, new independence. But when autumn fades and the days get shorter, many students start to feel something they weren’t expecting like low mood, tiredness, or a constant sense of “winter blues.”

If that sounds like you, you’re not alone and it’s completely okay to feel this way.

This is often called Seasonal Affective Disorder (SAD), a type of depression that usually appears during autumn and winter when there’s less sunlight. It’s especially common among international students experiencing their first cold, dark UK winter. But here’s the good news: there are ways to cope, and small changes can make a big difference.

Why Does SAD Happen?

- Shorter days + less sunlight → affects serotonin (mood) and melatonin (sleep)
- Colder weather → more time indoors, less movement, less socialising
- Homesickness + cultural change can make it feel even heavier

Symptoms may include:

- Low motivation
- Feeling down more than usual
- Want to go to sleep as soon as the sun sets
- Intense cravings
- Losing interest in things you usually enjoy

How to Cope (Especially as an International Student)

1. Get sunlight whenever you can

- Try to go outside for at least 20–30 minutes a day, especially in the morning.
- Sit near windows while studying or eating.
- If you wake up in the dark, try using a wake-up light alarm clock. It mimics a sunrise and helps you wake up peacefully.

2. Make your space warm & comforting

Your room is your sanctuary, make it feel like one:
- Fairy lights, warm blankets, plants, DIY photo collage
- Use soft lamps rather than just overhead lighting
- Keep it tidy, clutter can make anxiety and low mood worse

3. Stay connected to people

SAD makes you want to stay in bed, but human connection is one of the best cures:
- Spend time in common areas or study lounges
- Invite someone for a hot drink, movie night, or quick walk
- Join residence events—even if just for a few minutes

4. Create small winter rituals to romanticise the season

- Hot chocolate or tea every evening
- Watch the rain from your window with your favourite playlist
- Listen to lo-fi study beats while journaling
- Style cute winter outfits

5. Look after your mind & body

- Move your body: gym, yoga, or dance in your room
- Eat regular meals
- Stay on a sleep schedule—even if lectures start at noon
- Talk to someone if things feel too heavy: family, friends, accommodation staff, university staff etc.

Remember: You’re not weak, you’re just adapting

Loads of international students living in GoBritanya residences are experiencing their first UK winter just like you. We deeply care and are building spaces where no one has to go through the dark months alone.

Look out for:

• Hot drinks/snacks pop-ups in your lobby
  - Games nights/events in common areas
  - Movie nights and festive gatherings
  - Supportive staff available if you need to talk