Relieving Stress Archives - A Bear's Life: Student Stories

Taking Care of Yourself During the Winter Months

March 5, 2025 by CAST

Please enjoy this guest post from Success Coach, Yomna!

When I moved to the U.S. in 2019 from Saudi Arabia, I was beyond excited for winter. Coming from a place where summer dominates most of the year and winter barely lasts a month, I thought I was escaping the relentless heat for a season I would love. I couldn’t wait to experience snow for the first time!

At first, I did love it. Seeing the world turn white was magical. But soon, that excitement faded. I started feeling unmotivated, sluggish, and constantly tired. Getting out of my dorm felt like a chore, and going to class became more challenging. I found myself sleeping more, eating more, and eventually gaining weight. At the time, I had no idea what was happening—I just assumed it was because I came from a hot country and wasn’t used to the cold.

Later, I learned that what I was experiencing had a name: Seasonal Affective Disorder (SAD). Back in Saudi, we never really had to deal with seasonal changes affecting our moods, so this was completely new to me. I started researching and realized I wasn’t alone—according to the American Psychiatric Association, 38% of Americans report a decline in mood during winter.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that occurs seasonally, usually in winter. Common symptoms include:

Fatigue and low energy
Mood swings, sadness, and feelings of hopelessness
Changes in sleep patterns (oversleeping or insomnia)
Increased appetite and weight gain
Social withdrawal and irritability

When I read about it, I felt like every symptom applied to me! But the good news? I learned how to manage it—and over the years, I found ways to not just survive winter but actually enjoy it.

How I Overcame It

After nearly six years in the U.S., I’ve found that embracing the little things about winter really helps me get through the season. For me, cozy coffee shops have become a go-to spot for studying because the warm, inviting atmosphere helps me stay productive. I’ve also developed a love for winter photography—I can spend hours watching squirrels play in the snow or snapping pictures of snow-covered trees from my window. And of course, I can’t resist wearing cute, comfy sweaters; they just make me feel good.

I’ve also learned to enjoy the fun side of winter—whether it’s building a snowman, having a snowball fight with friends, or just sipping hot cocoa by the window. Lastly, I’ve been more mindful of my eating habits during winter. Overeating always made me feel sluggish, so I now focus on balanced meals and sipping on herbal teas, which help me stay relaxed and energized. It’s all about finding the little joys in the season to keep my spirits up.

Tips to Beat the Winter Blues

If you’re struggling with winter, here are some tips that helped me:

Stay Active
- It’s tempting to hibernate, but movement is key! Try indoor workouts, yoga, or even a brisk walk to stay energized.
- If you go to the gym, stick to a routine to keep yourself motivated.
Eat Well
- Warm, nourishing meals like soups and roasted vegetables can boost your mood.
- Stay hydrated! We often forget to drink enough water in winter.
Take Care of Your Skin
- Cold air dries out your skin, so use a good moisturizer.
- Don’t skip sunscreen—UV rays still affect your skin in winter.
Prioritize Mental Health
- Get as much natural light as possible, or try a light therapy lamp (there’s one in Magers with a massage chair—definitely worth checking out!).
- Practice mindfulness, journaling, or talk to a friend when you’re feeling down.
Dress for the Weather
- Layer up to stay warm—invest in good gloves, a scarf, and waterproof shoes.
Stay Social and Connected
- It’s easy to isolate yourself in winter, but social interactions can really boost your mood.
- Join campus events, study with friends, or even set up virtual hangouts to stay connected.

Winter can be challenging, but it doesn’t have to be miserable. Finding small things to enjoy—whether it’s a warm drink, a fun activity, or even just a cozy blanket—can make all the difference. If you’re struggling, know that you’re not alone, and there are ways to make winter more bearable (and even enjoyable!). If you think you’re experiencing SAD and feel like they’re affecting your academics, please reach out to the Center for Academic Success and Transition (CAST) office to meet with a success coach or peer mentor. They can provide support, guidance, and helpful resources to get you back on track! MSU’s Counseling Center is also here to support you and your well-being.

Tip from the CAST office: This blog from a previous peer mentor also discusses seasonal depression.

~Yomna

(Bio: My name is Yomna Awad, and I am in my last semester pursuing a master’s degree in Project Management with a certificate in Conflict and Dispute Resolution. Fun fact: I do CrossFit and I absolutely love it!)

References

Magnusson, A., & Boivin, D. (2003). Seasonal affective disorder: an overview. Chronobiology international, 20(2), 189-207.

Nix, B. (2022, December 19). Nearly 4 in 10 Americans experience declining mood in winter, Apa Poll finds. Louis A. Faillace, MD, Department of Psychiatry and Behavioral Sciences.

Preparation for Attending College Fairs (Fall 2024, Week 7)

October 4, 2024 by Aubrey A. Hardy

Welcome back, Missouri State Bears! The college career and organization fair season is here and the campus is buzzing with community partners joining together. When I attended my first career fair, I felt unprepared going in and overwhelmed when I walked out. These events should be a chance to learn what opportunities are available at Missouri State and beyond, not an event to stress students out. The biggest advice I can give is to prepare ahead of time; read below to learn how.

Creating a Game Plan

One of the biggest reasons students leave a college fair stressed is because of the amount of tables they feel they have to visit. One way I have found to alleviate this stress is to research beforehand what companies/organizations will be in attendance at the event. I make a note of the tables I have a strong interest in learning more about and where they are located in the event space. Any others that I may have questions about or that spark excitement I will rank as a second priority to talk to if the time allows during my visit.

Mastering an Introduction

These events are designed so that you can get to know representatives and so that they can get to know you. Many of the representatives in attendance are sent out to recruit and they are looking for good candidates. How you present yourself matters. Picking out an outfit that represents you well, makes you feel confident, and is appropriate for the occasion is a good first step in an introduction. At every table you visit you’ll have the opportunity to present an “elevator pitch” covering all the relevant information about yourself that showcases your skill set. Practicing this speech beforehand is recommended so that you can make revisions and memorize the short piece. Finally, after you’ve introduced yourself, you’ll want to allow them to introduce themselves and who they are representing. Having questions prepared to ask will show them that you have a strong interest in and care for what they have to share.

Make a Lasting Impression

If you’ve followed all of this advice up until this point you are on a path to success. However, the people you meet are also feeling overwhelmed with how many students they met at the event and it’s important that you stand out among the rest. Bring a notebook with a pen to write down any new information you gather such as contact information, salaries, meeting dates, location, position descriptions, etc. Using a notebook instead of your phone shows the representatives that you are engaged and interested. Creating an updated resume that is specific to the event and leaving it with those who you talk to is a sure way to be remembered. Lastly, make sure to connect or follow up with the representatives after the event. Visit the Missouri State Career Center resume-review drop-in hours for more guidance.

Takeaways

Preparing for these events ahead of time allows students to walk in with confidence and leave feeling assured that they got the most out of the experience. In your planning stage for a career/organization fair, consider visiting the Center for Academic Success and Transition office to meet with a Peer Mentor or a Success Coach. You can request to meet or stop by during drop-in hours. (Drop-in hours change every semester; see the Student Academic Assistance page for this semester’s hours.)

~Aubrey

(Bio: My name is Aubrey Hardy, and I am a senior studying special needs education. Fun fact: I’ve read over 15 books this year!)

Planning for Success During Finals Week (Spring 2024, Week 16)

May 1, 2024 by Aubrey A. Hardy

Welcome back to another blog, Missouri State Bears! This week marks the last week of the spring semester with finals following. Each semester has looked different for me depending on my final schedule and I have found that to be true for other students as well. In this blog, I wanted to discuss what a finals week can look like and ideas to implement throughout the week.

Start of the Week

At the start of the week, I would advise all students to create a schedule of finals, studying times, planned breaks, and other activities. Having a plan at the start of the week will hold you accountable and keep you on track to success. All professors will communicate when the class final or project is due and this will help create a timeline of what courses will need to be prioritized before others. Once you have an agenda of when finals will be tested and when projects and papers are due you can create a study schedule and implement brain breaks. I have found this to be an extremely helpful practice because you can ensure that you study in even increments of time and take fair amounts of breaks.

Middle of the Week

At midweek you may have already taken a final or you may be on your last day of preparation before heading into one. If you have already taken one or many, pat yourself on the back and take a moment to reflect. Reflecting on all of your hard work and what you took away from the course will aid you in your next endeavors. If you are still preparing for finals that take place at the end of the week, remember to look back at your schedule of studying. Looking back at what you wrote at the start of the week will allow you to see if you have stayed on track with what you planned to achieve by this point.

End of the Week

You made it! You completed a semester of hard work that you should be proud of and celebrate. I hope that everyone has great success during finals week, but I also know that finals week can be a hard week with final grades being determined. Regardless of your results at the end of the semester, if you feel that you would benefit from meeting with someone to discuss your options, joys, or concerns you should consider the Center for Academic Succes and Transition. Success Coaches and Peer Mentors are available to meet with students through request or drop-in hours. (Drop-in hours change every semester; see the Student Academic Assistance page for this semester’s hours.) Come by and see us in Meyer Library 116 if you need help or have a question!

Takeaways

If preparation is completed beforehand, finals week does not have to be a week to be afraid of. Before next week, write out all of your end-of-semester requirements and deadlines, plan study times, and plan brain breaks. Stay strong throughout the week utilizing the resources offered at Missouri State University including meeting with a Success Coach or Peer Mentor. Good luck!

~Aubrey

(Bio: My name is Aubrey Hardy, a junior studying special needs education. Fun fact: I grew up on a farm.)

Weighing the Pros and Cons (Spring 2024, Week 10)

March 19, 2024 by Aubrey A. Hardy

Welcome back Missouri State Bears! Spring Break is over and the end of the second semester is in sight. With that comes registration for classes, post-graduation plans, summer job applications, and more decisions that oftentimes can take a lot of thought. Recently I’ve been faced with a lot of decision-making opportunities and I’ve learned a few things along the way that I wanted to share with you all.

First, Gather all of the Information

When a decision is first presented it can be easy to become overwhelmed with all the known and unknown possibilities. If you can compile all important information into one organized space it will help in the next steps. You’ll want to find the benefits, drawbacks, time, place, people, price, or anything else relevant. With my most recent decision, I found this to be helpful because it helped me better formulate a case for both sides when presenting it to my peers and family. That leads me to my next step…

Talk it Out

Find who knows you best and ask them to weigh in with their opinion. Assuming this decision will be big enough to affect other decisions, you’ll want trustworthy input before anything else. I have found that often when talking it out you discover what it is you truly want and the answer is there for you. If that isn’t the case your community is right there to pour wisdom or guidance out for your choosing. It could be that these influences share a point you had yet to think of which can be helpful or a setback.

If you need additional support or just a new outlook, the Center for Academic Success and Transition office has Peer Mentors and Success Coaches available for you to meet with through drop-in hours (Spring 2024: Tuesdays from 9 a.m. to 11 a.m. and Wednesdays from 1 p.m. to 3 p.m.) or request online.

Enter Your Evaluation Period

There is nothing wrong with taking time to think over a decision before making it. I would argue it is better and professional to take considerable time to weigh in on your choices. Once you have all of the information and have talked it out, do something that relaxes you and calms the mind. For me, this looks like going on walks or journaling in the colder months. Both are exercises that allow me to dump all my thoughts and isolate them into a session of evaluation. I encourage you to be flexible with this time as it could take a much shorter time than anticipated or longer. Once you feel that you’ve come to a decision, give yourself a pat on the back and lead confidently with the choice.

Take Action

If anyone else is involved in the decision, let them know your choice and thank them for the time they allowed you to think about it. I also find it important to go back and thank any of the individuals who helped me decide with an update on what I decided.

Takeaway

For many at the university level, we are entering a season of decision-making and it can be a stressful time but it doesn’t need to be. Gather all information given, bring in your community (or a peer mentor!), evaluate in solitude, and take action. Best of luck with all of the decisions you’ll soon be making!

~Aubrey

(Bio: My name is Aubrey Hardy, a junior studying special needs education. Fun fact: I grew up on a farm.)

Fountain Day to the Rescue (Spring 2023, Week 11)

April 4, 2023 by Aubrey A. Hardy

Fountain Day to the Rescue

Hello, Missouri State! Spring is quickly approaching and Fountain Day is in our future. Coming into Missouri State I had heard upperclassmen talk about their favorite day as the day the fountain was turned back on in the spring. At the time I didn’t understand the significance of it and thought it was silly to look forward to. Having participated in one myself, I can say it is the best day on campus and as soon as I have the date, I will create a countdown.

What is Fountain Day?

Fountain Day takes place in the spring and it’s a place for all students, staff, faculty, and community to gather in celebration of the fountain turning back on. The Traditions Council hosts the event and ensures that there are plenty of activities to partake in. Last year free t-shirts, free food, vials of fountain water, and buttons were given out. The day is easiest to celebrate when you bring your friends, take photos, and countdown with everyone for the fountain to spring back to life!

What is the big deal?

Even after an explanation you still might be questioning why everyone saves the date on the calendar or comes back to MSU as an alum for the event. After conversations with a wide variety of people on why they love the day I observed a consistent response. Responses included: “it cured my seasonal depression,” “it put a smile on my face,” “it gave me something to look forward to,” or “it symbolizes hope.” The fountain truly does have a touch of magic because I can agree with each one of these claims. Winter can be a hard season for anyone but especially college students who are homesick, have a heavy workload, operate better with sunlight, or who just miss the simplicity of summer. The fountain is turned on after the last frost date so it is pretty set that there will be no more cold days in the near future which always brings hope.

How do I handle seasonal depression at school?

Seasonal depression is something I didn’t struggle with until coming to college. It wasn’t until the first day I could wear shorts that I noticed that I may need to be diagnosed. The weather made a whole difference in my day; I was smiling all day long and my problems the day before no longer seemed to have a weight on my shoulders. A few days later it was back to bitter cold and coat weather and my mood plummeted. The weather continued to fluctuate and I noticed this pattern until Fountain Day came and I was the happiest I had been. If you also find yourself affected by the winter weather, I recommend putting Fountain Day on your list of must-attend campus events. I’m thankful for Fountain Day and all it has provided to the body of Missouri State.

Here are some other tips for any students who might, like me, be anxiously waiting for the cold, gray days of winter to pass.:

My first tip is to go to a professional, especially if you’re feeling depressed or anxious. Utilizing Magers Health and Wellness and making an appointment in the Counseling Center to talk about your concerns can get you the personalized help you need.
Something I purchased that has helped me was a sunset lamp. The lamp is said to have a positive impact on serotonin and melatonin. Low levels of serotonin have been linked to depression.
Socializing is one of the biggest tools I used to get myself out of the “funks” I was in. As I had mentioned earlier, the best way to do fountain day is with friends but so is everything else. Finding something fun to do on campus with a friend is always an added bonus.
Planning time to go on a walk or visiting the Foster Rec Center to get your body moving is also a method worth trying.
Meet with a Success Coach or a Peer Mentor in the Center for Academic Success and Transitions office.

Being affected by the season or the weather is real and can take a toll on someone especially those in college who may be already struggling. I suggest finding what works best for you and your needs according to the ideas I listed or discover your own solutions. However, be sure to save the date for the 2023 Missouri State Fountain Day because it’s going to be something you won’t want to miss.

“It is during our darkest moments that we must focus to see the light” – Aristotle

~Aubrey

(Bio: My name is Aubrey Hardy, a sophomore studying special needs education. Fun fact: I grew up on a farm.)