By Khloe Crimando, MS, LAC
As clocks fall back and the evenings grow darker earlier, many people notice shifts not only in their schedules but also in their mood and energy levels. The end of Daylight Saving Time can be a subtle but powerful transition, one that impacts sleep, motivation, and even emotional well-being.
Many people experience a noticeable dip in mood during the fall and winter months, often accompanied by fatigue, loss of motivation, and changes in sleep or eating habits. For those already managing depression, this seasonal shift can feel especially challenging. When these symptoms revisit us each year, we may be experiencing Seasonal Affective Disorder (SAD). SAD is a type of depression that tends to show up each year as the days get shorter in late fall, often lifting again when the longer, brighter days of spring arrive. Over five percent of the population experiences this every year.
While we prepare to settle in for the colder months, there are several strategies we can use to gently ease into the season to promote wellbeing and relief:
Morning Light: We all have a built-in biological clock that tells our bodies when to wake up and when to wind down. This internal rhythm is called the circadian rhythm, which is one of the primary factors impacted by the earlier sunset. Getting daily sunlight not only regulates our circadian rhythm, but also increases mood, and may improve many other symptoms related to Seasonal Affective Disorder. Even short intervals of sun exposure have lasting impacts on our physical and emotional wellbeing. Maybe this looks like waking up fifteen minutes early to add a short walk to your morning routine, taking your dog out while the sun is out, or even recruiting your coworkers to take a stroll on your lunch break. So go out and feel the sun!
Can’t get outside? Lighting can make a big difference in how we feel. There are lamps, like the Hatch sunrise lights, that can gently brighten your space and make it feel more natural and uplifting.
Move & Groove: While getting consistent exercise may feel more difficult during this time of year, it’s particularly valuable for boosting energy and mood. Regular movement can keep us feeling energized and uplifted. Whether it is a trip to the gym, a fitness class, or a dance party with your friends or family, it is likely to help you release stress and tension, and help you feel more alert. It does not need to be complicated, even a few minutes of movement can help!
Try a New Skill: There are many therapeutic skills you can lean on during this time. One is called Opposite Action. This skill is rooted in Dialectical Behavior Therapy (DBT). It is a skill that helps you change how you feel by doing the opposite of what your emotions are telling you. For example, if it is dark and cold outside and your emotions are leading you to get in bed earlier than you may want, you might challenge yourself to try the opposite of that, to stay out of bed and add in a different activity that would bring you more energy, like connecting with a friend or engaging in your favorite hobby. Acting opposite to the urge can slowly shift your mood and help you feel more in control. This will look different for every one, so take a moment, decide what action you would like to challenge, and see how it feels to try the opposite!
Embrace Your Favorites: There are many parts of a season we might enjoy, whether that’s seasonal food, our favorite sweaters, cozy blankets, the smell of candles, or simply a slower pace to our busy lives. Leaning into the things we enjoy can have a big impact on our mental health. When we make time for activities, routines, or small comforts that bring us joy, our mood often improves and stress feels easier to manage. While these may seem small at first, refocusing our attention on what brings us joy can fill our lives with gratitude and pleasure.
If you’re navigating Seasonal Affective Disorder or changes in your mood with the changing of the seasons, please know that support is here for you! Connect with your friends, family, or a counselor here at Exceptional Wellness Counseling. The change of seasons can be hard and disrupting to our routines. Remember, you don’t have to go through it alone. Reaching out and staying connected can make these transitions feel a little lighter and more manageable.
Khloe takes a person-centered approach to therapy, drawing on evidence-based practices such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Psychodynamic therapy, Motivational Interviewing (MI), and mindfulness techniques. She has supported clients navigating challenges including anxiety, depression, stress management, life transitions, and relationship concerns. Grounded in a whole-health perspective, Khloe recognizes the connection between mental, emotional, physical, social, and spiritual well-being. With a background in the arts alongside her clinical training, she brings creativity and empathy to her work, fostering a safe and inclusive environment where healing and growth can emerge through self-awareness, resilience, and the exploration of each client’s unique story and strengths.
Email us at info@exceptionalwellnesscounseling.com
Call us (908) 415-2042
Learn more. https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-20160328 9350 https://med.uth.edu/psychiatry/2022/12/19/nearly-4-in-10-americans-experience-declining-mood-in-winter-apa-poll-finds/ https://health.clevelandclinic.org/how-much-sunshine-you-need-daily
