Falling Back: Managing Daylight Savings and Seasonal Affective Disorder (SAD)
As the clocks turn back and daylight hours shorten, many people notice a shift—not just in their schedules, but in their mood, energy, and motivation. This time of year, it’s common to feel “off” as our bodies and minds adjust to less sunlight and earlier nights. For some, however, the change can trigger something more significant: Seasonal Affective Disorder (SAD).
Understanding the Connection
Daylight Savings Time disrupts our natural circadian rhythm—the internal clock that regulates sleep, hormones, and mood. When evening darkness comes earlier, our exposure to natural light decreases, which can affect serotonin (the “feel-good” chemical) and melatonin (the sleep hormone). This shift may lead to symptoms such as:
Persistent low mood or irritability
Fatigue or low energy
Difficulty concentrating
Changes in appetite or sleep patterns
Loss of interest in activities once enjoyed
For individuals prone to depression or anxiety, these seasonal changes can make existing symptoms more difficult to manage. The good news: there are many ways to help your body and mind adapt to the shorter days! Here are a few coping skills to try this fall/winter.
Maximize Natural Light Exposure
Try to spend time outdoors during daylight hours—especially in the morning. Even brief walks or sitting by a sunny window can help regulate your circadian rhythm and boost mood.
Consider Light Therapy
Light therapy lamps (also called “SAD lamps”) mimic natural sunlight and can be especially beneficial when used in the morning. Research suggests consistent use can significantly reduce symptoms of SAD. Always check with your healthcare provider before starting light therapy.
Maintain a Steady Routine
Keeping a consistent sleep schedule helps your internal clock stay balanced. Aim to go to bed and wake up at the same time each day—even on weekends.
Move Your Body
Regular physical activity supports serotonin production and improves mood. Try incorporating movement you enjoy—whether that’s yoga, walking, or dancing in your living room.
Connect with Others
It’s easy to withdraw when energy is low, but staying connected can be a powerful buffer against seasonal depression. Schedule time with friends, join a group activity, or connect virtually if getting out feels difficult.
Seek Professional Support
If you notice persistent sadness, hopelessness, or difficulty functioning, reach out for help. Therapy can provide tools to manage seasonal changes and address underlying patterns that contribute to low mood.
A Gentle Reminder
It’s normal to feel a shift as the seasons change—your body is adjusting to a new rhythm. Give yourself grace during this time. With intentional self-care and support, you can navigate the darker months with greater balance and resilience.
Need Support?
Our team at NCC offers compassionate, evidence-based care for individuals experiencing seasonal affective symptoms and mood changes. You don’t have to face the winter blues alone—reach out today to schedule a session or consultation.
