This past winter break was dismal for Jolieta Panchala.

Panchala, Salina freshman, returned home and looked forward to a month of rest and relaxation. Instead, she encountered a case of cabin fever, which is identified as a condition of boredom or irritability that results from a lack of stimulation and a prolonged stay in a remote or confined area.

“Sometimes people describe it like they’re walking in quick sand and they can’t seem to get themselves going,” says Simon Rego, clinical psychologist and director of clinical training at the American Institute for Cognitive Therapy. He says symptoms include a low energy level, sluggish behavior, extensive sleeping hours, eating more and a loss of interest in activities. The winter blues can have you going temporarily insane from isolation, but there are a few simple ways to combat the symptoms.

Set goals

Rego says cabin fever sufferers need to consider two things: what they’re doing and what they’re thinking. People typically get a sense of pleasure and accomplishment from doing something. Without that adequate stimulation of activity a pattern of negative thinking arises.

Rego suggests finding an activity where you can set goals. Find an activity, however minute, and finish it to the end. Fulfilling a goal will give you a sense of accomplishment, and nothing feels better than crossing off your to-do list.

Stay social

The environment constantly affects our mental state says Michael Young, associate professor of psychology at the Illinois Institute of Technology. He says cabin fever is a psychological effect due to isolation and lack of stimulation. Human interaction is one way to get that stimulation. “We’re social animals,” Young says. “It’s part of being human.” He says something as simple as seeing your friend’s face can have a positive effect on your mood. So join the Skype hype, which is software you can use for video chat. Or instead of texting, use those fingers for dialing and try calling your friends.

Say no to naps

According to a recent study by Public Polling Policy, 23 percent of adults age 18 – 29 have sleep issues during the winter. Dirk Hansen, vice president of Global Clinical Quality and Outcomes for Workplace Options, says that maintaining a normal routine is key to combatting possible symptoms. “We all like a certain amount of predictability,” Hansen says. “Winter sometimes changes that for us and we can’t count on the weather.” Although you can’t predict the weather, you can predict your next move. Even if your bed is calling for you, try opting for an activity with your roommate to keep you alert.

Rego says cabin fever sufferers often make the mistake of thinking they have to be motivated first to do an activity. He says motivation and energy start to rise after we begin to engage in an activity and not before. “It gets harder to walk away from it because you’ve already started the momentum of taking action,” Rego says.

Eliminate bad eating habits

Rego says cabin fever sufferers might eat more simply because it’s an activity associated with being indoors. Along with watching TV and lounging around, you’re more inclined to crave carbohydrates. He suggests that sufferers keep in mind that they’re going to be stuck indoors. So, if you’re going to venture outdoors only to get groceries, select healthy foods for more energy.

Get some sun

“Your biological rhythms are affected by the length of the day and the lighting conditions,” Young says. During the winter the days are shorter, which can affect sleeping habits and mood. He says the amount of light we get inside, even in a relatively bright room, is much less than we get outside on a cloudy day. If you’re cooped inside, try opening the shades to allow natural sunlight in.

Remembering one simple step can help you combat cabin fever. Panchala rediscovered her passion for reading and cooking to curb her cabin fever. Say goodbye to the winter blues and hello to a less stressful you.