Written by chiajuiy on January 8, 2025

Winter Blues? International Students and Seasonal Affective Disorder

Reported By Chia-jui Yang and Jing-wen Lo

As the seasons change, leaves turn yellow and fall, while Munich’s sky remains cloaked in thick gray clouds, casting a somber mood over its residents. Often referred to as the “winter blues,” Seasonal Affective Disorder (SAD) is a clinical condition characterized by depressive symptoms associated with seasonal changes, most commonly during autumn and winter. For international students arriving from regions with diverse climates, adjusting to Munich’s winter can be especially challenging.

SAD symptoms may begin mildly but often intensify as the season progresses. These symptoms can include low energy, difficulty concentrating, loss of interest in previously enjoyable activities, changes in sleep patterns such as oversleeping or insomnia, and feelings of hopelessness. According to a report by Deutsche Welle, approximately 3% of people in Germany experience SAD.

Pin-Hua, who comes from the sub-tropical country Taiwan, started experiencing Seasonal Affective Disorder (SAD) shortly after arriving in Munich as an exchange student. “In my first weeks in Munich, I soon noticed how unpredictable the weather could be, with skies often turning gray and cloudy within hours, which is different from Taiwan. Every time I glanced out the window and saw the dreary sky, I felt my mood sink along with it. It felt so different from back home, where the sunshine is nearly constant.” She said. Pin-Hua’s experience is not unique. Lucía, an international student from Spain, shared similar feelings: “I grew up in Southern Europe, where the weather is warm and lively all year round. When I came to Munich, the cold and gray days made me feel drained and unmotivated. It’s like a fog not just outside but inside my head too.”

According to research from Johns Hopkins, SAD can be effectively treated with sunlight exposure, psychotherapy, and antidepressant medications. At LMU, tailored counseling services are available to help international students navigate challenging periods. The Psychotherapeutic and Psychosocial Counselling Service of Studierendenwerk München Oberbayern provides appointments for psychological support and guidance.

Of course, for those students who are not comfortable traveling to an institution for counseling, there are a set of methods to self-regulate their SAD. The first one is taking Vitamin D, which helps compensate for the lack of sunlight exposure during the winter months. Sunlight is the body’s natural source of Vitamin D, which is essential for maintaining proper serotonin levels—a neurotransmitter that regulates mood. When sunlight is scarce, serotonin production can drop, contributing to feelings of depression and fatigue. By supplementing with Vitamin D, individuals can help restore this balance, which not only boosts mood but also supports energy levels and overall mental clarity. Pin-Hua knew the information from social media. She has been eating Vitamin D for nearly 3 months. “I don’t know if it’s just a psychological thing, but my mood has changed.” She said to us.

Vitamin D from popular German brand Doppel Herz

Another recommended method is maintaining a regular exercise routine. Physical activity, even something as simple as a brisk walk outdoors, can help boost endorphins and alleviate symptoms of depression. For students with limited time, indoor workouts or yoga sessions are effective alternatives to stay active and maintain mental well-being. Qing-Wen, who is from Taiwan, always uses this way to keep a light mood. “I don’t think I’m the kind of person who will be influenced by the weather easily, but in case I still keep an exercise hobby, even just walk for 30 minutes every day.” She shared the little trick with us.

Additionally, establishing a structured daily routine can be immensely helpful. Setting consistent wake-up times, prioritizing balanced meals, and carving out moments for relaxation or hobbies can provide a sense of stability amidst the seasonal gloom. Some students have also reported success with light therapy lamps, which mimic natural sunlight and help regulate the body’s internal clock.

In the face of Munich’s long, gray winters, adjusting to Seasonal Affective Disorder can feel overwhelming, especially for international students far from home and familiar climates. However, small steps like taking Vitamin D, staying active, and maintaining a routine can make a significant difference in managing the winter blues. Whether through institutional support like counseling services or self-regulation methods like light therapy and regular exercise, there are effective ways to navigate this seasonal challenge.

Ultimately, while the gray skies may persist, students can find their light by taking proactive steps toward mental well-being, building resilience, and fostering a supportive community. Munich’s winters may be challenging, but they also serve as a reminder of the importance of self-care and the strength to thrive, even in the darkest months.