As winter continues, the end of the first semester is approaching, which for many students means increased academic pressure on top of already busy schedules and reduced self-care. The weeks leading up to winter break are often filled with assignments, projects, and strict deadlines. Final exams taken during the winter are frequently worth a large portion of a student’s semester grade and are often not eligible for retakes, adding even more pressure. As a result, many students struggle to maintain basic self-care habits such as getting enough sleep, eating properly and taking breaks.
These challenges are made worse by the winter season itself; Shorter days and limited sunlight can leave students feeling drained and unmotivated, while cold weather often makes daily routines feel more exhausting. Together, academic stress and seasonal changes can negatively affect students’ mood, energy levels and overall well-being.
For some individuals, winter can trigger Seasonal Affective Disorder (SAD), a type of depression that typically appears during the colder months. Symptoms often include persistent fatigue, low mood, difficulty concentrating, and changes in sleep patterns. Even students who do not experience SAD may still notice a drop in motivation or increased tiredness during winter, which can make staying focused in school more difficult.
Winter can also disrupt healthy routines. Cold temperatures and poor weather conditions often limit outdoor activity, leading many students to exercise less than usual. Physical activity plays an important role in managing stress and maintaining mental health, so a decrease in movement can intensify the effects of winter stress and fatigue. However, some students remain active through structured commitments such as sports. Wrestler Harrison Cyvas shared that staying active during winter has benefits, saying that “Wrestling gets me in excellent shape and allows me to be highly focused during the winter.”
Even with the benefits of staying active, winter still requires students to be more on top of their time and habits. Cyvas explained that planning ahead is key during the season, “I tend to plan out any extra stuff I have to do the night before and make sure I have the time to do so in the day or morning,” he said. Maintaining physical health also becomes a priority during months with limited sunlight. “I clean up what and how I eat, try to get the best sleep I can every night, [and] take vitamins and other supplements to compensate for not getting much sun,” Cyvas said.
While winter affects everyone differently, some students find motivation through structure and connection. Cyvas noted that one of the most positive aspects of winter activities is “…the competition and being a part of a very close-knit team.” Experiences like these can help students stay engaged and supported during an otherwise difficult time of year.
It’s important to understand that winter affects everyone differently. While some students experience decreased energy and motivation, others hardly notice any changes or even love the winter season. Scientists believe this is related to individual characteristics such as sensitivity to light, sleep patterns, and stress levels in daily life.
On top of schoolwork, winter also marks the most busy and rigorous season for many students involved in winter sports or other extracurricular activities. Long practices, early mornings, and physical strain make winter sports some of the most demanding of the year, which can add another layer of stress on an already busy time. However, for many athletes and students, these activities can also be an incredibly rewarding way to build relationships with teammates and friends, and they can help students take extra care of their physical wellness.
Stoughton Wrestler Harrison Cyvas explained the demanding schedule of his sport: “We practice four days a week, unless we do not have a Saturday tournament, in which case we have five practices a week. We also have morning conditioning on Mondays and Wednesdays. We have our regular practices in the wrestling room. In the morning, we do a conditioning lift in the strength room and run sprints in either the main gym or the field house.” Despite this, Cyvas says that the schedule doesn’t cause him much stress. “It is the other facts of wrestling, such as making weight and being careful about what I’m putting in my body, that are stressful. Scheduling trips in the winter is very challenging,” Cyvas says. He also mentioned that the wrestling season has an impact on his social life and work scheduling. “It is very difficult to maintain a social life outside of school during the season. I also have to reduce the amount of time I work to only one day a week,” Cyvas said.
The season also comes with its fair share of positive things, too. Cyvas said that he enjoys the competition in wrestling, and he values being part of a very close-knit team of wrestlers. “Wrestling gets me in excellent shape,” Cyvas said. When asked about the seasons effect on his academics, Cyvas said that it has more of a positive effect than negative: “It does help me focus more in class and use my time wisely because I don’t want to spend time on homework,” Cyvas said.
In order to make it through the season, athletes at SHS have developed strategies to manage their time and keep themselves going. “I tend to plan out any extra stuff I have to do the night before and make sure I have the time to do so in the day or morning,” Cyvas said. “I clean up what and how I eat, try to get the best sleep I can every night, take vitamins and other supplements to compensate for not getting much sun, I focus on maintaining a happy mentality, and being kind to those around me.”
When asked what advice he had for students involved in winter sports, Cyvas said, “Take on things one at a time, make sure you’re constantly prepared for something to pop up, and don’t let the difficult schedule deter you from working your hardest.”
ACADEMIC STRESS
For many students, winter is not only about cold weather and short days, but also one of the most stressful periods of the school year. The end of the semester almost always means an increased workload: tests, finals, projects, and last-minute attempts to improve grades. All of this happens against a backdrop of fatigue, lack of sunlight, and decreased motivation, making the stress especially noticeable.
Ms. Tway, a health teacher, notes that “The combination of the winter season and the end of the semester most strongly affects students” well-being. During this time, many accumulate stress due to the number of tests, finals, and deadlines, and motivation to study can significantly decrease.”
How does academic stress affect well-being?
According to Ms. Tway’s observations, in winter students more often face not only emotional but also physical exhaustion. Lack of sleep, irregular eating habits, and reduced physical activity directly affect concentration and behavior at school.
“Some find it harder to even force themselves to come to school because the stress from studying accumulates,” Ms. Tway explains.
Ms. Schoen, school psychologist, emphasizes that prolonged academic stress can manifest as constant fatigue, anxiety, or loss of interest in studying. She notes that sudden changes – declining grades, attendance problems or feelings of indifference – can be a sign that a student needs support.
“Any feelings or thoughts that seem unusual to you are a reason to talk to someone and not deal with it alone,” Ms. Schoen emphasizes.
Preparation instead of panic
The best way to reduce winter academic stress is to prepare in advance. Breaking down large assignments into smaller steps, planning deadlines, and realistically assessing your capabilities help avoid situations where all the workload hits at once.
According to a survey, many students note that better time management helps them during the winter. Some students try to complete school assignments faster to leave time for rest, while others prioritize sleep and recovery, as school days feel more exhausting during this period.
MORE THAN JUST THE COLD
How to find joy and support during the cold months?
Despite all the difficulties, winter is not only about exams, fatigue, and early sunsets. For many students, this season is also associated with a feeling of coziness, time with loved ones, and the opportunity to slow down. Enjoying the moment and maintaining social connections can play an important role in maintaining emotional balance during the winter months.
According to Ms. Schoen, “The feeling of isolation in winter is quite common, especially when the cold weather limits opportunities to leave the house. During such periods, it is especially important to maintain contact with others: communicate with friends, spend time with family, and use the school environment as a space for live interaction, not just studying.”
Stay active even in winter!
Physical activity remains one of the most effective ways to support both physical and mental health. In winter, this can take many forms: gym workouts, participation in school sports teams, or simply active winter recreation. Some students note that regular trips to the gym help them cope with the winter energy slump, while others find joy in more unconventional activities – for example, snowmobiling.
Ms. Tway also emphasizes that “Movement is important even when motivation is low. Maintaining activity helps strengthen the immune system, improve sleep, and reduce stress levels, which is especially relevant in the winter period when many people get sick more often.”
Small habits – a big difference!
It is especially important to be kinder to yourself. According to the survey, students cope with difficulties in different ways: some devote more time to self-care, some try to better organize their day, and others focus on quality sleep. Some also note the benefits of therapy and taking vitamin D as recommended by a doctor.
These small but regular actions – sleep, rest, nutrition, and self-care – help maintain resilience throughout the long winter months.
Engagement and Life Outside of School
Winter is also an opportunity to step outside of the daily school routine. Participating in winter sports, extracurricular activities, and local events helps you feel like a part of the community. Stoughton offers various events during the winter months that can be a great reason to get out of the house and spend time with friends or family.
Winter can be a challenging time, especially when combined with academic pressure and fatigue. However, support, activity, and attention to your own well-being can significantly change your perception of this season. By remembering the resources available and not facing your difficulties alone, you can make your winter incredible!
