As the days get shorter and colder, a lot of students start to feel the effects of the winter blues—or in some cases, Seasonal Affective Disorder (SAD). If you’re feeling lower energy, struggling to focus, or noticing a shift in your mood, you’re definitely not alone. SAD is a form of seasonal depression that typically affects people during the fall and winter months, and it can make academic and personal responsibilities feel extra challenging.

For students in a registered massage therapy (RMT) program, managing mental health is not only vital for your own well-being, but it’s also key to becoming an empathetic, well-rounded practitioner who can help clients manage similar challenges. Here are some practical tips to help prevent and manage SAD symptoms during the school year—along with a few unique ways that massage therapy can make a difference.

1. Maximize Your Exposure to Natural Light

• Get Outside Early: Daylight is in short supply during the winter, so try to soak up the sun whenever you can, especially in the morning. A brief walk or just a few minutes outside can help reset your body’s natural clock, lift your mood, and give you a nice burst of energy.
• Consider Light Therapy: If getting outside in the morning isn’t an option, light therapy boxes are a great tool to simulate sunlight. Try using a lightbox for about 20–30 minutes each day, especially if you’re feeling sluggish. Setting it up near your study area can make this an easy habit to stick with!
• Brighten Up Your Study Space: When natural light isn’t enough, boost the lighting in your workspace. Warm, soft lights can help create a cozy, inviting atmosphere and make studying a little easier during those dark winter evenings.

2. Keep Moving Throughout Your Day

• Move During Study Breaks: Physical activity has a real impact on mood and can help manage the mental fog that comes with SAD. Even short bursts of movement, like stretching or a quick walk around the block, can make a big difference. Plus, regular breaks can help refresh your focus for better study sessions.
• Prioritize Exercise for Mental Health: Try to make exercise part of your weekly routine, whether it’s a yoga class, a jog, or a home workout. Not only is it good for your body, but it also releases endorphins—those feel-good chemicals that improve your mood.
• Use Massage Techniques to Improve Circulation: As an RMT student, you know how movement and touch can benefit the body. Try practicing some self-massage techniques to  ease any physical tension that builds up while studying. Even a quick neck or shoulder massage can make a difference and keep your energy up.

3. Make the Most of Massage Therapy

• Practice Self-Massage: Self-massage can be incredibly helpful for managing stress. Try gentle kneading or pressing on areas like your neck, shoulders, and temples, which often hold tension. Not only can this relax your muscles, but it also gives you a mental break to recharge.
• Receive Regular Massage Sessions: When you can, try partnering up with classmates to swap massages. Studies show that massage can reduce cortisol levels and increase serotonin and dopamine—natural chemicals that help boost your mood and combat stress. Practicing massage with your peers also lets you apply your skills and deepen your understanding of how touch impacts mental health.
• Use Aromatherapy During Massage: Incorporating essential oils, like lavender or citrus, into your massage routine can enhance relaxation. Try diffusing these scents in your practice space for a calming atmosphere. Scents can be surprisingly powerful in lifting our spirits, especially on dark, dreary days.

4. Focus on Good Nutrition and Sleep Habits

• Watch Out for Comfort Food Cravings: Winter can make us crave heavy comfort foods, but these can lead to energy crashes later. Try to stick to balanced meals with protein, healthy fats, and complex carbs for steady energy throughout the day.
• Stay Hydrated: Dehydration can contribute to feeling sluggish and irritable, so keep water nearby while you study and work on clients. Simple as it sounds, staying hydrated can do wonders for mental clarity and mood.
• Prioritize Your Sleep: It’s easy to let sleep slide when assignments pile up, but good sleep is key to managing SAD symptoms. Aim for a consistent sleep schedule of 7–8 hours a night. Using blackout curtains or a sleep mask can help you get the rest you need to tackle each day.

5. Connect with Community and Classmates

• Stay Connected with Peers: SAD can make us want to hibernate, but connecting with classmates or friends is often one of the best ways to lift your spirits. Set up study groups, go for coffee, or just check in with each other regularly. It helps to know you’re not alone and gives you a social boost.
• Create a Study and Wellness Group: Think about starting a wellness group with your classmates. You can do group check-ins, practice study techniques together, or even swap massages. Having a support group like this can make a real difference during the tough winter months.

6. Practice Mindfulness and Stress-Relief Techniques

• Mindfulness and Meditation: Use relaxation techniques like meditation or deep breathing exercises to keep your stress levels in check. Meditation apps are a great place to start, or you can simply take a few minutes each day to focus on slow, deep breaths.
• Try Visualization Techniques: If meditation isn’t your thing, give visualization a try. Imagine yourself in a warm, sunny place or in a setting that brings you peace. It might sound simple, but visualizing comforting places can help counteract the winter blues.

A Final Note

Dealing with Seasonal Affective Disorder can be challenging, especially as a busy student. However, small, consistent actions—like getting daylight, practicing self-care, and connecting with others—can help you manage these symptoms and boost your well-being. Remember, as an RMT student, you have a unique set of skills that can help you not only care for yourself but also understand and support future clients dealing with similar issues. Take time to care for your mental health, and it’ll make you a stronger, more empathetic practitioner in the long run.