Winter Wellness: Your Guide to a Healthy Season at UCL

Winter can be a challenging time for all, but more so for international students, who might not be used to the cold dark evenings in London. In addition, it can be lonely living in a new country, with the term-end pressure of academic assignments building up. At UCL, we love to balance rigorous academics with wellbeing. With February dragging on and summer still far away, here are some practical tips I used to help you thrive during the colder months.

Feeling “SAD”

The days are short and the nights are long in winter. The cold weather may lead to higher heating costs, and the long hours of darkness can easily cause people to feel down and may result in Seasonal Affective Disorder (SAD). Particularly in colder months like January and February, with the winter festivities behind us.

Typical symptoms of SAD include:

• Feeling depressed for a long time and can't get excited about any activities

• Emotional ups and downs, easy to lose temper or feel helpless

• Sleep too much and the quality is poor, or become sleepy and tired during the day

• Eager to eat foods high in sugar or carbohydrates

• Difficulty in concentration and memory decline

• Feel lonely, desperate or worthless

Fighting against the "winter emo syndrome"!

Here are some things I do to keep my spirits high through the colder months:

• Sunbathe more, make the most of the sun when it's out.

• Try to get up and go to bed at the same time every day. Routine and discipline help maintain your healthy lifestyle.

• Make time to perform active exercise, let the brain secrete more endorphins to fight depression!

• Socialising and keeping in touch with friends and family can help you feel less lonely, whether through regular phone calls, video chats, or in-person gatherings. Engaging with loved ones can lift your spirits and reduce feelings of loneliness. For example, it is enjoyable to celebrate a friend’s birthday party.

• Adjust your diet, and supplement vitamin D in an appropriate amount! The food with more D2 content is mushrooms, and D3 is commonly found in seafood, animal liver and milk.

If you feel particularly low, it's always good to ask for support. Be it from your personal tutors, the Student Support and Wellbeing team, or your GP! Speak up about how you're feeling, and don't isolate yourself. That would only make things worse.

Pressure of assignments

As second-term assessments draw nearer, more and more students find themselves under intense pressure.
To cope with the pressure of the upcoming "finals week", 

• Create a Detailed Study Plan:

Organize your tasks and allocate specific time slots for each subject or assignment. For instance, you could dedicate two hours each day to revising a particular module and one hour to working on an assignment. This helps you stay focused and ensures that you cover all the essential areas.

• Take Regular Breaks:

It's crucial not to burn out. After every hour or so of study, take a 10 - 15 minute break. You can go for a short walk, have a snack, or just stretch. This refreshes your mind and improves your overall productivity.

• Seek Support:

Don't be afraid to reach out to your professors, tutors, or classmates. Professors can clarify doubts about the course material, tutors can provide additional study resources and guidance, and classmates can offer different perspectives and share study tips. You could form a study group with your peers to discuss difficult concepts and quiz each other.

• Practice Stress-Relief Techniques:

Deep breathing exercises, meditation, or yoga can help calm your nerves. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. This helps reduce anxiety and stress levels.

Harsh Weather

During the winter, you might feel deflated and low looking out at grey skies in freezing temperatures, and not feel motivated to leave your house much. Here are some tips to care for yourself during these months:

• Winterise Your Travel: If walking, wear shoes with good grip and use handrails when available. Frequent rain, sleet, and snow lead to water freezing on roads, creating hazardous icy and slippery surfaces. This makes driving and walking extremely treacherous, increasing the likelihood of accidents and falls.

• Stay Informed: Regularly check weather forecasts and local traffic advisories. Sign up for alerts from transportation providers to stay updated on any cancellations or delays. This helps you to plan your trips accordingly and avoid getting stranded.

• Dress Appropriately: When going outside, wear layers of warm clothing. Include a waterproof and windproof outer layer, a hat, gloves, and a scarf to protect against the cold and wet. This helps maintain your body temperature and reduces the risk of hypothermia.

And you never know, stepping out could be the refreshing break you need from the dullness of winter!

Health Challenges

• High Incidence of Flu and Other Diseases: Cold weather forces people to stay indoors more often. The relatively enclosed indoor spaces with poor air circulation provide a favorable environment for the spread of infectious diseases like flu. Moreover, the human immune system may be weakened in low-temperature conditions, increasing the susceptibility to infections.

When indoors, try to keep the air flowing by opening windows for ventilation at appropriate times. Regularly clean and disinfect the living and working environments to reduce the breeding of germs. Also, focus on a balanced diet rich in vitamins C, D and proteins, such as citrus fruits, fish and eggs, to enhance the immune system. Additionally, consider getting a flu vaccine during the flu season to build a protective barrier for the body.

UCL’s Student Support and Wellbeing services are always there for you. We always offer counselling, stress management workshops, and more.  

Stay healthy and make the most of this winter season!