Winter can be a challenging season to navigate, especially during days where your body is experiencing a lack of sunlight, the cold, and just feeling a little down. As graduate students, we juggle multiple responsibilities that can take up so much mentally and physically. That is why this winter, I encourage you to check in with yourself and to try a couple of the things in this blog that can help you lift your spirits. 

During the winter, we lose daylight. I recommend light therapy as a great way to help simulate natural light. Going outside or sitting near a window to get some sunlight is also essential to ensure that you are getting your source of vitamin D during the winter.

[Image Description: Selena Gomez staring into the sun]

Caption: Going outside after staring at a computer all day...

Also, don't forget to exercise and maintain healthy diet. I'm sure you have heard this advice before, but it is so important to encourage yourself to go out for a walk, head to the gym, or even put on a YouTube workout video that you can do from home. If you are into quick-hit workouts, I recommend Chloe Ting, or if you are into yoga, Yoga With Adriene is great. These videos are free and there is something for everyone!

[Image Description: A kitten attempting to exercise and shouting “Let's Move!”]

Caption: A quick workout, whether at home or at the gym, can really boost your mood!

Setting up a routine or schedule to keep yourself motivated can be a helpful tool. Start with making a daily to do-list, which you can write in a notebook, on Post-It Notes, or in your phone---whatever works best for you! We often find it difficult to get out of bed for multiple reasons during winter, and daily habits can be a great way to get your body out of bed and help you feel proactive. Remember, it is okay to take things one step at a time.

[Image Description: A daily hourly schedule]

Caption: Creating and sticking to daily habits can help keep you motivated and positive.

Reach out to your community. Call up a friend and set up a zoom movie night. Meet up with members of your cohort for a hike. Do things that get you going to make sure your brain thinks positively and makes you feel physically better. Stimulating your senses through feel-good activities with yourself and others can also be energizing during the winter blues. Looking to expand your community here at UCR? Participating in GradSuccess community-building events, such as coffee socials, gives you the opportunity to connect with fellow grad students.

[Image Description: Two children excited to see each other and running in for a hug.]

Caption: Remember to find time to connect with others!

Remember, the cold winter months are not always the easiest. If you can, I also recommend checking in on others. Post-holidays winter can be a painful reminder to those who have experienced loss or just going through a difficult time with their mental health. Therefore, it is important to check in with yourself and those around you. Above all, remember you are not alone! Resources and individuals are willing and able to help.

Resources Available on Campus

• UC Riverside's Counseling and Psychological Services (CAPS)is dedicated to creating a positive, healthy atmosphere for our undergraduate and graduate student populations, working hand-in-hand with students to provide access to mental health resources that support and promote their academic, career, personal and social development.
• The UC Riverside Recreation department offers members of the Highlander community a healthy option to living active and meaningful lives while working on achieving their degrees. 
• The Well (https://well.ucr.edu/) is UC Riverside's health promotion and health education department for students.
• UC Riverside’s Basic Needs department is a place where students can connect with essential resources that make college life easier. They offer emergency housing assistance, Cal fresh, R’ Pantry, and the Economic Crisis Response Team.
• The Graduate Student Resource Center (GSRC) is your hub for academic development, professionalization, and grad student camaraderie.