A review by Liz Kerr RAc RMT Holistik Health in Colwood BC (holistikhealth.ca)
Why do I feel sad when it gets dark out?
It's 4:30 in the afternoon and it's already dark. You're standing in front of the fridge, you're not hungry, and you're somehow both exhausted and irritable. Welcome to winter on the west coast.
If that sounds familiar, you're not lazy and you're not broken. Shorter days affect a lot of people, and mood, energy and motivation often dip when the light does.
For some people, it's the winter blues. For others, it's seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern. It usually shows up in fall or winter and eases in spring.
So why does the dark hit so hard? Light tells your brain what time it is. When the days get shorter, researchers think that can throw off your body clock and change how your brain handles serotonin (a chemical linked to mood) and melatonin (the one that makes you sleepy). The result can feel like being tired, flat and low all at once. Add less time outdoors, less movement and a lot of grey, and it makes sense that winter feels like a lot. Exactly how this plays out is still being studied, and it's different for everyone.
I'm Liz, a Registered Acupuncturist and Registered Massage Therapist, and co-founder of Holistik Health in Colwood, BC. I hear you. Winter is hard when the light disappears, and feeling it doesn't mean you're doing something wrong. Many people find acupuncture a calming, supportive part of getting through the dark months, and I'm going to walk you through how it might help.
Winter blues vs. seasonal affective disorder: what's the difference?
The winter blues are common and usually mild. You're slower, you want all the carbs, and you'd like to hibernate until April. But you still get through your days.
Seasonal affective disorder is a different level. It's more intense, it lasts longer, and it gets in the way. Common signs include:
Feeling sad, hopeless or down most days, for most of the day
Low energy, even after a full night's sleep
Sleeping much more than usual, or struggling to sleep
Craving carbs and sweets, plus changes in appetite or weight
Trouble concentrating
Losing interest in things you normally enjoy
Feeling anxious, irritable or pulling away from friends and family
If this returns every year, or it's getting in the way of work, relationships or getting out of bed, talk to your doctor or a mental health professional. SAD is real and it's treatable. You don't have to white-knuckle your way to spring.
How can acupuncture help with seasonal affective disorder?
Acupuncture uses very fine needles placed at specific points on the body. People turn to it for stress, sleep, pain and low mood. There are two ways to think about how it might help, and they come from very different places.
The Traditional Chinese medicine view
In traditional Chinese medicine (TCM), winter is the season for rest, stillness and conserving energy. It is natural to slow down, rest and turn inwards during this time of year, but when it interferes with the flow of life, this is when it becomes something we can support.
TCM doesn’t have a single diagnosis for SAD. It looks for patterns instead, and the pattern differs from person to person. One person feels stuck and tense, with a tight chest and a lot of sighing (TCM calls this qi stagnation). Another feels drained, tearful and wiped out. Another feels foggy and heavy, like walking through wet sand. For some, it comes down to low “yang,” the warm, active energy that winter can wear down. A practitioner works out which one fits you by listening to your symptoms and looking at your tongue and pulse. Treatment aims to restore balance and support your energy through the season.
In this traditional framework, practitioners think about the whole person and all the factors that may be contributing to mood and mental health.
The nervous system view
One leading theory is that acupuncture influences the nervous system and the body's stress response, including its ability to switch between the sympathetic ("fight or flight") and parasympathetic ("rest and digest") states. This ease in ability to flow between the two states can be so beneficial to conserving energy, allowing digestion to happen more easily thus giving us more nutrients to work with, and allowing sleep to come more easily so that the body and mind can be restored. Many people feel deeply relaxed during and after a session, and researchers are exploring how exactly acupuncture helps the body make that shift. It may also support sleep and ease muscle tension, and both are linked to mood.
What does the research say about acupuncture for SAD and depression?
Here's the short, honest version:
Research on acupuncture for SAD specifically is limited. Most studies look at depression in general, and SAD is a seasonal form of it.
Research on acupuncture for depression is mixed, with some encouraging results, especially when it's used alongside other modalities, and the whole picture is looked at (diet, sleep, stress levels, movement etc).
Acupuncture is generally considered safe when it's done by a trained, registered practitioner. Mild bruising or soreness at a needle site is the most common side effect, but rare.
For comparison, light therapy is a well-established option for SAD. Acupuncture is less studied for it. That's why I think of acupuncture as one piece of a bigger plan, alongside things like light therapy, movement, counselling and, when appropriate, medical intervention from your primary healthcare provider.
What to expect at an acupuncture appointment for winter low mood
If you've never had acupuncture, here's what usually happens:
Conversation first. Your acupuncturist asks about your mood, sleep, energy, appetite, stress and health history. You know your body best, so we want your take.
A plan that fits you. Points are chosen based on what you're experiencing, so no two treatments are exactly alike.
Then you rest. The needles are very fine. Most people feel a tingle or a dull ache, if they feel anything at all. You rest for 20 to 30 minutes, and yes, lots of people fall asleep.
A plan for what's next. Seasonal low mood is often better supported with regular visits through the darker months than with a one-off session. We'll talk about what frequency makes sense for you.
At Holistik Health, acupuncture is part of a collaborative team that also includes chiropractic, massage therapy, osteopathy, athletic therapy and counselling, so your care can be coordinated if you want a broader approach.
Simple things that help alongside acupuncture
Small things count when the days are short:
Get outside in daylight, ideally in the morning, even when it's overcast. Yes, it's grey. Go anyway.
Move in a way you like: walking, yoga, swimming, strength training. It doesn't have to be punishing.
Ask your doctor about light therapy. A light therapy lamp is a well-established option for SAD.
Keep a steady sleep schedule, even on weekends.
Try slow breathing, like box breathing: in for 4 seconds, hold for 4, out for 4, hold for 4, about 10 rounds. It's free and takes a couple of minutes.
Stay connected. Make plans before you feel like it. Isolation tends to turn the volume up on low mood.
Check with your primary health care provider about vitamin D and other supplements before starting anything new.
When to reach out for more support
Acupuncture isn't a substitute for medical or mental health care. Please talk with your doctor or a mental health professional if you're:
Struggling to function at work, school or home
Feeling hopeless, or noticing a low mood that won't lift
Using alcohol or other substances to cope
If you're having thoughts of harming yourself or ending your life, please get help right away. In Canada, you can call or text 9-8-8 any time to reach the Suicide Crisis Helpline. If you're in immediate danger, call 9-1-1.
Frequently asked questions
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Some people find it a supportive, relaxing part of managing seasonal low mood. Research on SAD specifically is limited, so I see it as a complement to other well-supported treatments.
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Acupuncture is commonly used for stress and anxiety, and many people report feeling calmer and sleeping better. Individual results vary, and research findings are mixed.
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It depends on your symptoms and goals. Some people start with weekly visits and space them out as they feel better. Your acupuncturist will help you map it out.
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Yes, Acupuncture is generally considered safe, but tell your acupuncturist and your doctor about everything you're taking. Don't change or stop any medication without talking to your prescriber first.
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Ideally early in the fall, before the dark really sets in. But it's not a deadline. If you're already deep in the slump, starting now still makes sense.
Curious whether acupuncture fits?
If winter has you feeling low, tired or anxious, acupuncture is one option worth considering. You can book an acupuncture appointment online or send us a question first.
**This article is for general information only and is not medical advice. It does not replace care from your doctor or mental health professional.