How Daylight Savings Time Can Affect Your Mental Health: A Therapist’s Guide to Coping with Seasonal Depression

As daylight saving time ends and the days grow shorter, many people find themselves grappling with shifts in mood, energy, and motivation. Losing daylight can disrupt our sleep cycles and limit exposure to natural sunlight, both of which are closely tied to mental well-being. For some, this change can trigger symptoms of seasonal affective disorder (SAD) or worsen existing feelings of anxiety or depression. As a therapist, I see how even small changes in light and routine can impact mental health, and it’s important to have tools to support yourself as the seasons change.

One of the key challenges with daylight savings time is the sudden decrease in sunlight exposure, which can affect your body’s production of serotonin and melatonin. Serotonin helps regulate mood, while melatonin controls your sleep-wake cycle. As the days grow darker, levels of these important chemicals may shift, leading to low energy, irritability, and even depressive symptoms. A helpful strategy is to make a conscious effort to get outside during daylight hours, even if it’s just for a few minutes on a lunch break. Exposure to natural light, especially in the morning, can help reset your internal clock and improve mood.

Establishing a consistent sleep routine is another essential way to manage mental health during this seasonal shift. Shorter days can throw off our circadian rhythms, making it harder to get quality rest. Try going to bed and waking up at the same time each day, even on weekends, to help your body adjust to the time change. Limit your screen time before bed, as the blue light from devices can interfere with melatonin production. If falling asleep becomes difficult, consider trying a calming bedtime routine with activities like reading, gentle stretching, or practicing mindfulness.

Many people also find that adding light therapy can make a significant difference during darker months. Light therapy lamps mimic natural sunlight and can be effective for lifting mood and increasing energy levels. Consider using a lightbox for about 20–30 minutes in the morning, ideally around breakfast. It can help reduce the effects of SAD by providing the brain with the necessary signals to produce serotonin and regulate sleep-wake cycles. Be sure to consult a professional before starting, especially if you have any conditions that light exposure might affect.

Lastly, prioritize self-compassion during this time. Adjusting to shorter days and lower energy can be challenging, and it’s okay to experience changes in mood and motivation. Remember to set realistic goals for yourself and recognize that it’s normal to need extra support or rest. Take advantage of comforting activities that make you feel grounded—whether that’s reading a book, practicing mindfulness, or spending time with supportive friends or family. By making small adjustments and prioritizing self-care, you can navigate the challenges of daylight savings with resilience and maintain mental wellness through the winter months.

Written by Desirae Trammell, APCC