Why shorter days and disrupted routines can impact your well-being and how to protect it
As we prepare to set our clocks back and transition out of Daylight Saving Time (DST), many people welcome the idea of an extra hour of sleep. But for individuals navigating depression, anxiety, or substance use recovery, this seasonal time change can introduce new challenges and even intensify existing symptoms.
At Turning Point Behavioral Health, we understand how the transition into darker evenings and shorter days can affect emotional and mental wellness. For many, particularly those managing mood disorders or working through recovery, this shift is more than a minor inconvenience. It’s a physiological and psychological disruption that requires preparation, awareness, and support.
The Connection Between Time Changes and Mental Health
The human body is naturally attuned to light. Our circadian rhythm commonly referred to as our internal clock regulates everything from sleep and hormone production to mood and energy levels. When that rhythm is disrupted, even by a single hour, the effects can ripple across our physical and emotional health.
Reduced Sunlight and Its Effects
One of the most noticeable changes after the end of DST is the loss of evening daylight. This reduction in sunlight impacts the body’s production of serotonin, which helps regulate mood, and melatonin, which supports sleep. For individuals experiencing Seasonal Affective Disorder (SAD) a type of depression that follows seasonal patterns this change can trigger or worsen symptoms.
Disrupted Sleep Cycles
A seemingly minor shift in daily routines can lead to significant sleep disturbances. Poor sleep is strongly associated with elevated anxiety, irritability, and depressive symptoms, and can also raise the risk of relapse for those in recovery.
Changes in Mood and Behavior
According to the American Psychiatric Association, more than two-thirds of adults report noticing at least one behavioral change during the transition to winter. These changes include increased fatigue, social withdrawal, low motivation, and difficulty concentrating, challenges that are compounded in individuals with existing mental health concerns.
Who May Be More Vulnerable
While anyone can experience the effects of a seasonal time change, certain groups are more likely to be impacted:
- Individuals with depression, bipolar disorder, or generalized anxiety
- Those diagnosed with Seasonal Affective Disorder (SAD)
- People in early recovery from substance use
- Adolescents and young adults with delayed sleep cycles
- Individuals living in rural areas or working night shifts with limited morning sunlight exposure
Strategies for Supporting Mental Health During the Transition
Although we can’t control the seasons, we can take proactive steps to protect our well-being during this time of adjustment. At Turning Point, we encourage individuals to focus on stabilizing routines and creating healthy habits to ease the transition.
Prioritize Morning Light
Start your day with exposure to natural light whenever possible. Even 15–30 minutes outdoors in the early part of the day can support healthy circadian rhythm function. If sunlight is limited, consider using a therapeutic light box with a minimum of 10,000 lux intensity.
Maintain a Consistent Schedule
Aim to wake, sleep, and eat at the same time each day, including weekends. Routine is especially important during periods of reduced daylight, as it helps the body and mind maintain equilibrium.
Incorporate Movement
Regular physical activity is a proven mood enhancer. Whether it’s a walk, yoga session, or gym workout, movement helps regulate neurotransmitters like dopamine and serotonin.
Stay Connected to Others
Isolation is common during winter months and can be a significant trigger for depression or relapse. Make time for connection—through phone calls, support groups, or safe in-person interactions.
Limit Substances That Disrupt Mood
Be mindful of caffeine and alcohol consumption. Both can negatively impact sleep and mood, particularly during times of physiological stress.
Practice Self-Compassion
This time of year can feel heavy for many people. Acknowledge your emotions without judgment and take small, consistent steps to care for yourself.
Seek Professional Support
If you’re noticing increased symptoms of depression, anxiety, or stress, reaching out for help is a sign of strength. Call a licensed provider, speak with your therapist, or use national support resources like the 988 Suicide & Crisis Lifeline.
Embracing Change With Intention
The end of Daylight Saving Time is more than just a clock adjustment. For many, it’s a seasonal shift that affects mental clarity, emotional stability, and physical rhythms. But with the right tools and support in place, this period can become an opportunity to reset and refocus on self-care.
At Turning Point Behavioral Health, we are here to walk alongside you. Whether you’re seeking residential support or outpatient care, our programs are built to meet you where you are with compassion, structure, and purpose.
If you’re ready to take the next step, contact us today. Let this season be your turning point.