What to Do About Seasonal Depression: The Best Tips for Students Facing the Winter Blues

Written by: Helene Ausserwöger, 11.12.2025

The alarm clock rings, it’s still pitch-black outside, and even though the day is just beginning, it already feels heavy. Sounds familiar? Many students tend to slip into a slump that is more than just a bad mood during the dark winter months.

Seasonal depression can take a heavy toll on concentration, motivation, and especially everyday student life. Here you can find out why winter weighs on us so much and how a few simple tips can help you bring more light back into those grey days!

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Seasonal affective disorder & Winter Blues: Why Winter Can Get Us Down

When the days get shorter and the sun barely makes an appearance at all, and many of us quickly notice our mood shift. But not every low mood in winter is the same. 

A winter depression (SAD – Seasonal Affective Disorder) is a special form of seasonal depression that only occurs in the autumn and winter months and disappears again in the spring. The people affected usually feel listless, down, constantly exhausted, sleep significantly more than usual, crave sweets and carbohydrates, and often gain weight. A true winter depression is possible, but overall relatively rare.

The winter blues, on the other hand, is much milder. It describes that typical feeling of melancholy many people experience when looking back on the past year. You might feel a bit sad, withdraw somewhat, or feel less social — but unlike winter depression, your overall joy for life remains intact. You can still manage your daily routine well and, despite everything, enjoy the good moments.

Seasonal Depression Symptoms: Why We Slip Into a Low Mood in Winter

The biggest culprit when it comes to winter lows is clearly the lack of daylight. The days are short, grey, and dull. It’s often already dark by around 4pm, and on some winter days it even feels as if the sun never really rose at all. Truly sunny days are rare, and this has a direct impact on our bodies and our mood.

Too little light also means that our vitamin D levels drop. Vitamin D is produced mainly through sunlight and plays an important role in our well-being, mood, and energy levels. At the same time, daylight acts as a natural pacemaker for our inner rhythm. During the darker months, this rhythm is easily disrupted, and we feel tired earlier, have a harder time getting out of bed in the morning, and generally have less energy throughout the day. 

Typical symptoms of a winter depression

  • Listless and low mood
  • Tiredness, exhaustion, and a strong need for sleep
  • Cravings for sweets and carbohydrates
  • Weight gain
  • Withdrawal from social life
  • Difficulty concentrating

Students in particular often feel the impact of the dark season more intensely. The early nightfall disrupts the daily rhythm and motivation drops, while study and deadline stress increase, especially because the winter months often overlap with exam periods. You spend a lot of time indoors, whether in your shared flat or the library, which automatically leads to less social contact. All of this can make students especially sensitive to a lack of light, cold weather, and grey days.

Seasonal Depression Test: How to Spot the Early Signs Yourself

This small self-test does not replace a medical diagnosis, but it can help you better assess whether you’re slipping into a winter slump or whether the first signs of a winter depression are starting to appear.

Mini-Test

(Answer the questions for yourself with yes or no.)

  • Have you been feeling listless or unusually tired for several weeks?
  • Do you have strong cravings for carbohydrates or sweets?
  • Do you feel less motivated for university, friends, or hobbies than usual?
  • Are you sleeping significantly longer than usual?
  • Do you feel winter-fatigued even though you’re actually getting enough sleep?
  • Are you having difficulty concentrating?
  • Is it harder for you than usual to get out of bed in the morning?

If you answered yes to several of these questions, it may be a sign of the winter blues or even winter depression.

If your symptoms persist for weeks, significantly affect your daily university life, or you feel unable to pull yourself out of the slump on your own, it’s best to seek support. Many universities offer free psychological counseling services or anonymous talks. Your general practitioner can also be the first person to talk to and can refer you further if needed. What matters most is paying attention to your body and your mood, and you don’t have to go through this alone.

What to Do About Seasonal Depression? Quick Tips That Fit Easily Into Student Life

Even though winter can sometimes weigh heavily on your mood, there are a few simple strategies you can incorporate into your daily routine to get through the season feeling better and more motivated.

STUWO tip: Get yourself a daylight lamp - it replaces missing sunlight and works best when you place it next to you for 20–30 minutes in the morning. ©AdobeStock

Movement & Light: Immediately Effective

Exercise and fresh air help you stay alert and release serotonin. Just 20–30 minutes outside – whether jogging, cycling, or simply taking a short walk – can make a noticeable difference. Use small breaks between lectures or study sessions to get some fresh air. Also keep your rooms bright, open the curtains and place your workspace near a window so you can soak up as much daylight as possible.

STUWO tip: Get yourself a daylight lamp - it replaces missing sunlight and works best when you place it next to you for 20–30 minutes in the morning. ©AdobeStock

Nutrition & Vitamins: Small Adjustments, Big Impact

A balanced diet often supports your well-being in winter more than you might think. Vitamin D, B12, and omega-3 are especially important, as their levels can drop quickly when sunlight is rare. You get vitamin D from sunlight, omega-3 from fish, nuts, and seeds, and B vitamins from whole grains and legumes (here’s more information on the best brain foods). If needed, you can also use supplements, but it’s best to get advice from a pharmacy before doing so.

Structure & Routine: Give Your Day Stability

Especially on dark winter days, having a clear daily structure can make a huge difference. Even a simple morning routine can help you start the day more easily: turn on the lights, take a shower, open the window, put on some music, enjoy a cup of tea or coffee – maybe even do a short stretching, yoga, or meditation session. Set study times can also provide orientation and prevent the day from simply slipping away.

Socializing: Small Steps, Big Impact

Social contact often becomes less frequent in winter, yet even small social outings can help a lot against seasonal lows. You don’t have to plan anything big. A quick visit to the cafeteria, a short coffee date with a friend, or studying or cooking together is often enough. Game nights in the student dorm, a quick trip to the Christmas market, or an indoor workout session with friends can also help you withdraw less socially and feel more joy again. If you need a bit of inspiration, here are some of the best winter activities in Vienna.

Creative Hobbies: Balm for the Winter Soul

Being creative helps clear your mind and chase away negative thoughts. Activities like drawing, crafting, journaling, making music, or small DIY projects can have a positive impact on your mood. Especially in the evenings, when it gets dark early outside, a creative hobby can be a lovely way to end the day on a positive note.

Life in a Student Accommodation: Why It Makes Winter So Much Easier

Especially in winter, living in a student accommodation can be a real advantage. In our STUWO residences, common rooms help you to feel less lonely and make it easier to connect with others. Cooking together, studying, game nights, or simply spontaneous hangouts with your dorm buddies next door bring life into the grey everyday routine and strengthen your well-being.

Since our residences are usually located very close to the university, you can get there much faster, which gives you more time to catch at least a few minutes of daylight outside. Many of our buildings also offer fitness rooms or even in-house saunas, which are perfect for exercise and relaxation in winter without having to leave the building.

The bright study rooms are another major benefit, especially if your own room feels too dark. In the student accommodation, you experience true shared-apartment vibes, and new friendships as well as spontaneous encounters make the winter season much more enjoyable.

Preventing Seasonal Depression: How to Stay Energised Through the Cold Season

To avoid slipping into a winter slump in the first place, it’s worth starting to prepare for the winter months already in autumn. Make the most of daylight in the fall and start getting used to routines that give you structure and energy. Make your room bright and cosy so you feel comfortable even on grey days, and make exercise a regular part of your winter weeks. Small rituals, like a warm cup of tea, journaling, or your favorite music, can also help bring balance. 

It’s especially helpful to already make plans with friends before winter begins. Plan small activities, cooking evenings, or study sessions. This makes it easier to stay connected during the darker months instead of socially withdrawing.

In the end, one thing matters most: taking good care of yourself and consciously creating light, warmth, and moments of joy. With a bit of preparation, winter doesn’t have to feel like a burden, but it can become a season full of cosiness and wonderful moments.

FAQ: Your Most Common Questions About the Winter Blues Answered

Plenty of daylight, exercise, stable routines, and social contact and, if necessary, vitamin D supplements. For more severe symptoms, seek professional help.

Use daylight breaks, study with others, choose bright study spaces, and plan small social activities.

Typical signs include listlessness, severe tiredness, increased sleep, cravings for sweets, low mood, and withdrawal, which only occur seasonally in autumn and winter.

Go outside briefly, exercise, listen to music, maintain small rituals, and actively seek social contact.

Most often vitamin D, and sometimes B12 or omega-3.

Winter depression: a medically relevant, seasonal form of depression with physical and psychological symptoms.
Winter blues: a temporary low mood, less intense, often associated with reflection and mild melancholy.

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