Building on the Rock: Preparing for Seasonal Depression Before the Storm
The seasons are changing, and while the fall brings cool mornings, warm afternoons, and beautiful colors, winter is right around the corner. As I write this, we have about 81 days before winter officially begins, but the chill in the air is already signaling its arrival. For many, the colder months come with more than just icy temperatures and shorter days—they bring an unwelcome companion: seasonal depression.
According to psychiatry.org, about 5% of U.S. adults experience Seasonal Affective Disorder (SAD), a form of depression that’s tied to the change in daylight. It’s crucial to have a plan before it sneaks up on you.
I know this all too well because I'm not just someone writing from a place of knowledge—I'm writing from experience. I’m a guy with a mental illness who’s lived a fulfilling life, but that life hasn’t been without its battles. I’ve wrestled with the shadow of seasonal depression for years. I’m a guy who survived a suicide attempt, someone who, for a time, needed medication to manage my mental health. But what you need to know is this: while mental health challenges are not your fault, how you respond to them is your responsibility.
I’ve been medication-free for years now, and it wasn’t because I ignored my mental health. I made a decision to take responsibility for my wellbeing. It’s been an intentional journey—one built on preparation and commitment. My diet, rest, physical activity, and mindfulness are non-negotiable. The breathing exercises I was taught by professionals are part of my daily routine. This preparation has kept me stable and has allowed me to live without the need for medication.
There’s a powerful old metaphor about a wise man who built his house on the rock and a foolish man who built his on the sand. We know the story—the wise man’s house stood strong when the storm came, while the foolish man’s house collapsed. But an even bigger fool is the one who tries to build their house in the middle of the storm.
If you’ve battled seasonal depression before, you know what’s coming. You can’t afford to wait until you're in the midst of it to start building your plan. You need to start now—when the weather’s still manageable, when the sun is still shining, when you have the strength to put in the work. The storm may come, but you don’t have to bleed in the battle if you sweat in preparation.
SAD isn’t the “holiday blues.” It’s more than feeling down around the holidays. It’s a depression linked to the changing of the seasons, particularly the shortening of daylight in winter. For many, the symptoms start in the fall and linger through the colder months: low energy, oversleeping, craving carbs, weight gain, and social withdrawal. For others, SAD might appear in the summer. Either way, if you’ve experienced it before, it’s crucial to prepare for it before it arrives.
So how do you build your house on the rock when it comes to mental health and SAD? For me, it started with getting serious about the basics:
Diet: I’m intentional about what I eat because I know how it affects my mood.
Rest: I prioritize sleep, recognizing how much it impacts my mental state.
Physical activity: Exercise is a must. Movement boosts mood and energy.
Meditation and mindfulness: These help me stay present, manage stress, and maintain balance.
Breathing exercises: The techniques I learned from professionals have become a key part of my mental health toolkit.
If you’re someone who struggles with seasonal depression, or any mental health challenge, I want you to know: you’re not alone, and there are ways to prepare for it. Light therapy, talking with a professional, medication, or even making small lifestyle changes—there are tools available. The key is to start building now, before the storm hits. Waiting until you're in the thick of it will only make it harder.
Whether SAD runs in your family, stems from environmental factors, or is something you’ve developed over time, it’s not your fault. But it is your responsibility to take action.
Winter is coming, but it doesn’t have to take you down. Start building your plan today—commit to your health, sweat in preparation, and be ready to stand strong when the storm comes.
Want a Printable Version of This Plan?
If you’d like a printable version of this Seasonal Depression plan that you can keep and customize, I’d love to send it to you! Just reach out via one of the following platforms with the word "SAD," and I’ll email the plan directly to you:
Email: Shannon@ifyoudontquityouwin.com
Instagram: @dontquityouwin
This plan could be the tool that helps you navigate the season with confidence. Let’s prepare together!
