Well, we made it through another time change. The clocks have moved back, the evenings are getting darker earlier, and suddenly it feels like the day is over before we have even had a chance to do much with it. Maybe you love this time of year. Maybe you are already counting down the days until spring. Or maybe you have noticed that your mood, energy, and motivation seem to shift right alongside the weather.
If you have ever found yourself feeling a little more tired, withdrawn, irritable, or just generally unlike yourself during the fall and winter months, you are not imagining it. Changes in daylight and seasonal routines can affect our mental health in meaningful ways. But when does that shift become something more than the usual winter blues? And what can we do to support ourselves when the seasons change?
Let's talk about it.
Seasonal Depression vs. Depression
First, let's clear something up. Seasonal affective disorder, often called SAD, is not a completely separate diagnosis in the DSM-5-TR. Instead, the DSM-5-TR identifies a seasonal pattern specifier that can be applied to major depressive disorder or bipolar I or II disorder.
In other words, someone can experience depression throughout the year, or they may experience depressive episodes that consistently begin and end around the same time each year. The seasonal pattern is an important distinction because it helps us understand when symptoms occur and how they may be connected to changes in the environment.
For a clinician to identify a seasonal pattern, there must be a regular relationship between the onset of mood episodes and a particular time of year. This pattern must occur over at least two consecutive years, with seasonal episodes occurring more frequently than nonseasonal episodes throughout the person's lifetime. There also cannot be nonseasonal episodes of the same type during that two year period (American Psychiatric Association, 2022).
So, feeling a little less motivated when it gets dark at 5:30 does not automatically mean you have seasonal depression. However, it is worth paying attention when those changes begin to interfere with your daily life.
Some common symptoms of winter pattern seasonal depression include:
Feeling sad, down, or hopeless most of the day
Losing interest in activities you typically enjoy
Feeling tired or having less energy
Sleeping more than usual
Having difficulty concentrating
Withdrawing from friends, family, or social activities
Experiencing changes in appetite, particularly increased cravings for carbohydrates
Feeling more irritable or overwhelmed
You might notice that some of these symptoms sound familiar even outside of seasonal depression. That is because many of the symptoms overlap with other forms of depression. The timing, consistency, duration, and impact of symptoms are important pieces of the bigger picture (Munir et al., 2024).
And while we are talking about seasonal depression, it is important to remember that it does not only happen in the winter. Some people experience a summer pattern, with symptoms that may include insomnia, decreased appetite, restlessness, or anxiety. Seasonal changes can affect people differently, and there is no single experience that applies to everyone.
What Does the Time Change Have to Do With It?
You may be wondering why a one hour time change can feel like such a big deal. After all, we are only changing the clocks, right?
Well, not exactly.
Our bodies operate on an internal biological clock that helps regulate sleep, energy, hormone production, body temperature, and other important processes. This is part of what we call our circadian rhythm. Think of it as an internal schedule that helps your body know when it is time to be awake and when it is time to rest.
One of the biggest influences on this internal clock is light. Our bodies use the natural cycle of light and darkness to help regulate when we feel alert and when we begin preparing for sleep. When daylight becomes less available, our circadian rhythm can be affected. Changes in light exposure can influence melatonin production, sleep timing, and other biological processes that play a role in mood regulation (Walker et al., 2020).
This does not mean that the time change itself causes seasonal depression. It is more complicated than that. The shift in daylight is one part of a larger seasonal change that can affect our routines, sleep patterns, activity levels, and overall well being.
For some people, these changes are relatively minor. For others, particularly those who are already vulnerable to depression, disruptions in circadian rhythms may contribute to worsening mood symptoms.
And then there is the less obvious part. When it gets darker earlier, we may naturally spend less time outside, become less active, cancel plans, or spend more time at home. Our routines can shift without us even realizing it. Before long, we may be getting less movement, less social interaction, and fewer opportunities to do the things that typically help us feel like ourselves.
It is not always one big change. Sometimes it is a collection of small changes that gradually affect how we feel.
So, What Can We Do About It?
The goal is not to force ourselves to feel happy or productive all winter. It is also not to pretend that shorter days and colder weather do not affect us. Instead, we can be intentional about supporting our mental health during a season when our usual routines and energy levels may look a little different.
Here are a few places to start.
1. Get Outside When You Can
Natural daylight plays an important role in regulating our circadian rhythms. Getting outside during the day, particularly in the morning, can help support your body's internal clock.
This does not have to mean going for a long walk or committing to a new exercise routine. Maybe it is drinking your morning coffee outside, taking a short walk during your lunch break, or stepping outside for a few minutes between tasks.
If getting outside is not realistic every day, do what you can with the time and resources available to you. Small changes in routine can still be meaningful.
2. Pay Attention to Your Sleep Routine
When our schedules change, our sleep routines can change too. Maybe you are going to bed earlier because it is dark outside, or maybe you are staying up later because you feel like you need to make the most of your evening.
Try to maintain a relatively consistent sleep and wake schedule, even on weekends. Having a predictable routine can help your body maintain a more consistent circadian rhythm.
And remember, sleeping more does not always mean you are getting better rest. If you are consistently sleeping much longer than usual and still waking up exhausted, that is something worth paying attention to.
3. Keep Movement in Your Routine
I know. I know. Another person telling you to exercise.
But hear me out. Movement does not have to mean going to the gym, running several miles, or following a structured workout plan. It can be stretching, walking your dog, dancing in your kitchen, doing yoga, or taking the stairs when you have the energy.
Research continues to support the relationship between physical activity and mental health, including its role in managing depressive symptoms (Lam et al., 2024).
The important thing is finding movement that feels accessible and sustainable. If your energy is lower during the winter, this may be a season to adjust your expectations rather than abandon movement altogether.
4. Be Intentional About Social Connection
When the weather changes and the evenings get shorter, it can become surprisingly easy to isolate ourselves. We get home from work, settle into the couch, and suddenly realize we have gone several days without seeing anyone outside of our usual routine.
Social connection is an important part of our mental health. That does not mean you need to fill every evening with plans or force yourself to be social when you need rest. It does mean being mindful of whether you are choosing solitude because it feels restorative or withdrawing because you are feeling depressed.
Maybe you schedule a weekly dinner with a friend, make a phone call during your commute, or find an activity that gives you something to look forward to. It does not have to be elaborate. Consistency matters more than the size of the plan.
5. Notice the Thoughts That Come With the Season
Sometimes the change in our environment brings changes in the way we think about ourselves and our lives.
You might notice thoughts like, "I should be doing more," "I have no motivation," or "I am wasting the day." These thoughts can quickly turn a lower energy day into a day filled with guilt and frustration.
Instead of immediately trying to push those feelings away, take a moment to get curious about them.
Are you holding yourself to the same expectations you have during a season when you naturally have more energy? Are you interpreting a need for rest as laziness? Are you comparing your current routine to what you think you should be doing?
This is not about making excuses or avoiding responsibilities. It is about recognizing that our needs can change, and learning to respond to ourselves with a little more flexibility and compassion.
Prepare Before Next Year's Time Change
One thing we can do differently is stop waiting until we feel awful to make adjustments.
If you tend to notice a shift in your mood every fall or winter, consider using that information to prepare for next year. Pay attention to when your symptoms typically begin. Think about which routines tend to fall away and what helps you feel more grounded.
You might start adjusting your sleep schedule gradually before the time change, plan regular opportunities to get outside, or schedule social activities ahead of time. If you know that your motivation tends to drop during the winter, creating a few predictable routines before that happens can make it easier to maintain them.
It may also be helpful to talk with a mental health professional before symptoms become overwhelming, especially if you have experienced seasonal depression in previous years.
And if you are already experiencing symptoms that are affecting your relationships, work, sleep, or ability to get through the day, you do not need to wait until next season to seek support. Depression is treatable, and there are several approaches that can help depending on your symptoms and individual needs.
Give Yourself Some Grace This Season
There is a lot of messaging around this time of year about making the most of the holidays, staying productive, setting goals, and enjoying every moment. But sometimes the changing seasons are hard. Sometimes we feel less energized, more withdrawn, or just a little off.
You do not have to turn every season into your most productive season. You do not have to force yourself to enjoy the colder weather. And you certainly do not have to wait until things feel unmanageable to start taking care of yourself.
Pay attention to what changes for you. Notice what helps. Make adjustments where you can. And if the changes in your mood feel bigger than a seasonal slump, consider reaching out for support.
Your mental health deserves attention all year long, even when the days get shorter.
References
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
Lam, R. W., Kennedy, S. H., Adams, C., Bahji, A., Beaulieu, S., Bhat, V., Blier, P., Blumberger, D. M., Brietzke, E., Chakrabarty, T., Do, A., Frey, B. N., Giacobbe, P., Gratzer, D., Grigoriadis, S., Habert, J., Husain, M. I., Ismail, Z., McGirr, A., ... Yatham, L. N. (2024). Canadian Network for Mood and Anxiety Treatments (CANMAT) 2023 update on clinical guidelines for management of major depressive disorder in adults. The Canadian Journal of Psychiatry, 69(9), 641–687. https://doi.org/10.1177/07067437241245384
Munir, S., Gunturu, S., & Abbas, M. (2024). Seasonal affective disorder. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK568745/
Walker, W. H., II, Walton, J. C., DeVries, A. C., & Nelson, R. J. (2020). Circadian rhythm disruption and mental health. Translational Psychiatry, 10, Article 28. https://doi.org/10.1038/s41398-020-0694-0
