What Students Can Do During the Winter to Cope with Lack of Sunshine

By Kacie Eichhorn | March 3, 2026

The University at Albany's clubs, on-campus activities and personal self-care routines help students relax, focus and be happy during the winter. Photo Credit: Kacie Eichhorn / the ASP

As the groundhog predicted six more weeks of winter, many students at the University at Albany are feeling the effects, not just the cold weather. With barely any sunshine, constant academic pressure and students sticking to the tunnels as if they are all avoiding the surface world, it’s no surprise winter starts to feel exhausting.   

Winter can impact more than just the dread of walking to class in the cold. A lack of sunlight affects the body’s internal clock, energy levels and even mood. For some students, that might mean feeling more tired than usual. For others, it can appear as lower motivation, changes in sleep patterns or a feeling of burnout.  

Janine Jurkowski, the chair of UAlbany’s Department of Health Policy, Management & Behavior, joked that students can survive winter with “puffy coats and fuzzy Uggs,” but coping strategies go beyond just staying warm.  

She emphasizes social connections are important during colder months. 

Students spend more time alone indoors, and isolation “contributes to depression and increased anxiety,” Jurkowski said. Making an effort to spend time with friends, “even if it means bundling up for a cold walk across campus,” can help students protect their mental health.  

Staying active also plays an important role mentally and physically. 

When it’s freezing outside, it is tempting to go from the dorm room to the tunnel, then to class and back again, but movement helps regulate mood, reduce stress and keep energy high, which many students struggle with this time of year. 

The Well, UAlbany’s Recreation and Wellness center, provides a warm escape from the cold, offering fitness spaces and group classes. Spring club sports also give students a chance to stay active and connected as the snow melts.  

With short days and long hours spent inside, students additionally may not be getting enough natural light.

“For me, during the winter when there is no sun, I like to go in the tanning bed because it simulates the sunshine and makes me feel calm, happy and warm,” said Jillian Wolk, a personal trainer working in Mount Kisco. 

Some students turn to artificial light sources to recreate the feeling of sunshine. 

Health experts caution that tanning beds carry health risks. Light therapy lamps are another way to stimulate natural daylight and get that warm sun feeling, as well as studying near windows or opening blinds first thing in the morning.  

Jurkowski also points out that dressing properly for the cold can make a difference. 

Wearing hats and warm socks — in addition to a heavy coat — helps the body tolerate lower temperatures, making it easier for students to go outside instead of avoiding the outdoors altogether, she said.

She encourages students to find winter habits that “enhance their vibe,” whether that means cozy clothing, social routines or a small little detour daily that brings a little light into these gloomy days.   

While seasonal fatigue is common, experts say students should pay attention to more serious warning signs in themselves and their friends, such as continued sadness, concerning changes in sleep or appetite or difficulty functioning academically. In those cases, reaching out to campus counseling and health services is a great way to access support some students may need.  

Kelly Gorman, UAlbany’s Office of Health Promotion director, said it’s common for students to feel shifts in mood and motivation during the colder months. 

“As winter settles in, many people experience fatigue, low motivation or emotional shifts. You’re not alone,” Gorman said. 

She encourages students to take advantage of campus resources, such as Counseling and Psychological Services (CAPS), Recreation and Wellness, Thrive programs, TimelyCare and Wellness Coaching through the Office of Health Promotion.  

The tunnels often feel like the main form of transportation on UAlbany campus during freezing temperatures. It can be easy to forget that winter is temporary, but the sun will come back. In the meantime, taking care of yourself mentally and physically can help you survive the season and feel steady and grow. 

More information about campus mental health resources can be found here.