Counseling Blog

January 2025: 

Written by Caz Novak, MSW, LCSW (he/him)

The University of Portland is widely known as a beautiful place to go to school. In the winter, however, it can be a little dreary. 4:30 pm sunsets mixed with near-constant rain and gray skies can make it hard not to feel a little down at times during winter on the Bluff.  

A recent poll found that nearly 4 in 10 in the U.S. experience a worsening mood during winter. The winter blues can make it difficult to engage in activities we usually enjoy, focus on tasks, and maintain our usual energy level. Curling up on the couch all day often sounds more inviting than doing chores, homework, or seeing friends. While spending cozy times to ourselves can be a good thing, ONLY spending cozy time on the couch can have a negative impact on our mental health. If you find yourself feeling the winter blues this semester, you are not alone! Below are some tips and tricks from the Health and Counseling Center for navigating seasonal depressive symptoms and making it through the chilly, wet months until spring: 

• Go outside. I know – the LAST thing you might want to do when it’s cold, rainy, and gray is to go outside. However, being outdoors is one of the best things we can do to improve our mood. Numerous studies point to the health benefits of spending time outside. Sometimes a 15-minute walk – even in the rain! – can turn our mood completely around. 
• Spend time with other people. It can be tempting to isolate ourselves when seeing others means grabbing a coat, lacing up our boots, and trudging across campus. While time to ourselves is important, making the effort to stay connected to friends can play a vital role in managing the winter blues. In short – being around people we enjoy makes us feel better! 
• Eat, sleep, move. It is especially important to be mindful of our daily habits during the winter. Checking in with ourselves to make sure we are getting enough to eat, sleeping an appropriate amount, and moving our bodies is critical to managing symptoms of winter depression.  
• Remember that better days are ahead! Sometimes, during the thick of the bleakness, it is good to remind ourselves that things WILL change. Clocks spring ahead on March 9. We see the sun much more as the days get longer. Warmer weather is coming!  
• As we move through winter on the Bluff, remember to check in on yourselves and your friends to see how things are going. Feel free to implement the tips and tricks above and, if you would like additional support, please reach out to the Health and Counseling Center.