When the Days Get Shorter: 'I Get the SADs' and Other Seasonal Mood Changes

Years ago, my friend Puma packed up everything he owned at the start of winter and announced his drive to Florida because he "gets the SADs.”

He was talking about S.A.D., Seasonal Affective Disorder, and his way of framing it stayed with me. He knew winter's shorter days/less light was difficult for him, just like pollen season is difficult for those with allergies, so he created a plan that worked for him.

If our mood dips when the days get short, that isn’t a character flaw or a failure of willpower. It’s a predictable, seasonal pattern, and like any predictable pattern, it can be planned for. Maybe packing up the parakeet and heading to Tampa may not be within your realm of possibilities, but most of us are able to make small changes that can really tweak our overall mood and energy during the darker months.

What the seasonal mood changes look like

As the days shorten, less light reaches us, and for many people that shifts the body’s internal clock along with the brain chemicals that help steady mood and regulate sleep. These seasonal mood changes are more common than most people realize. The result can look like low energy, sleeping more but waking up tired, craving sweets and carbs, pulling away from people, losing interest in activities, and a heavy, flat mood that settles in.

This year, the clocks 'fall back' for the time change on Nov 1, and that is when most of us FEEL the dark arrive.  If you notice this seasonal dip too, you are in good company.

With the weather cooling and seeing the time change coming up on my calendar, I've been thinking about how much it has helped me to notice my seasonal patterns while I still have the energy to make a plan.

Why I’m writing about this

This one is personal. Depression runs on one side of my family, and since my teen years I’ve known that my mood needs thoughtful attention to manage. Through the years, especially when life threw me some curveballs, I’ve used medication when I needed it- the right tool at the right time. One of my doctors once told me, “Thanksgiving through Easter, that’s your caution period.”

I’ve also learned what helps me and what hurts me. Walking two miles on the treadmill at the gym? That’s my medicine. Ten minutes with the dogs in the back field in the morning sunlight? That’s my medicine. Choosing not to drink alcohol late at night? That’s my medicine, too.

These are the supports I’ve learned to take seriously. Calling them 'medicine' reminds me that caring for my mood belongs on the calendar, alongside all the other things I make time for.

Writer Elizabeth Gilbert (Eat, Pray, Love) says that managing her mental health is her Number 1 job every day, and if she does that well, she sometimes gets to write as well.

Catch it early

In Chinese medicine, there’s an old teaching that the wisest physician treats illness before it arises. Waiting until you’re sick, the classics say, is like digging a well after you’re already thirsty.

The SADs are the same. It is far easier to keep yourself steady than to climb out of a deep hole once you’re in it. That makes right now the perfect time to start nourishing yourself so your reserves are full when the dark months arrive.

You are not alone, and when to reach for more. 20% of adults report that their mood worsens during winter (American Psychiatric Association poll), so changes in winter mood are a familiar experience for many people.

When depression returns in a recurring seasonal pattern with deeper concerns, it may be time to talk with your health care provider about support. Self-care and acupuncture can do a lot, but they work alongside medical care, not in place of it.

Let's get ahead of it this year!

If you recognize yourself here, the good news is that there’s a lot you can do- you haven’t missed your chance to get a solid plan in place for this winter.

One first step is paying attention to YOUR signs when you're out of balance and asking yourself:

- When do I usually notice my mood or energy starting to change?

- What are my earliest signs that I’m having a harder time?

- What has helped me before, and how can I make it easier to access this year?

Ready to actually do something with all this? Part 2: Your Winter Medicine: A Little More Light for the Dark Months is the hands-on sequel, where I get specific: a peek into my own at-home support toolkit for getting through the dark months (dogs, acupuncture, and turning down late-night wine make an appearance, but you'll get to create your own plan!)