Caring for Your Mental Health Through the Seasonal Change
6 ways to support your mood, nervous system, and emotional well-being as daylight saving time comes to an end.
There is something about this time of year that invites us to slow down. The air becomes colder, the days grow shorter, and the world around us begins to change. While autumn can bring a sense of comfort and beauty, it can also bring an unexpected heaviness.
For some, the transition into the colder months is accompanied by increased fatigue, sadness, difficulty concentrating, or a desire to withdraw from the world. You might notice that getting out of bed feels harder, your motivation is lower, or you simply don't feel quite like yourself.
If this sounds familiar, there may be more happening than simply disliking the cold weather.
As daylight saving time comes to an end on November 1, 2026, we will gain an hour on the clock, but our evenings will become darker much earlier. This shift, combined with the naturally shorter days of autumn and winter, can influence our internal biological clock, sleep patterns, energy levels, and emotional well-being.
As a therapist, I often encourage people to approach seasonal transitions with curiosity and compassion rather than judgment. Our bodies and nervous systems are constantly responding to the environments around us. Sometimes, what we need isn't to push ourselves harder, but to become more intentional about how we support ourselves.
Here are seven ways to care for your mental health as we move into the darker months.
1. Bring More Light Into Your Mornings
One of the most helpful ways to support your mood during the colder months is to prioritize exposure to light, particularly in the morning.
Sunlight helps regulate our circadian rhythm, the internal biological clock that influences when we feel awake, sleepy, and energized. As daylight becomes more limited, this rhythm can become disrupted, contributing to changes in sleep, mood, and energy.
Consider using a light therapy lamp.
Light therapy lamps, sometimes called SAD lamps, are designed to provide bright light that mimics aspects of natural daylight. Research suggests that bright light therapy can be an effective treatment for seasonal affective disorder (SAD), a form of depression associated with seasonal changes.
A commonly recommended approach involves:
Using a light therapy lamp that provides 10,000 lux and filters out ultraviolet (UV) light.
Sitting near the lamp for approximately 20–30 minutes in the morning, following the manufacturer's distance instructions.
Keeping your eyes open without staring directly into the light.
Using it consistently during the darker months.
Before beginning light therapy, it is helpful to consult with a healthcare professional, particularly if you have bipolar disorder, certain eye conditions, or take medications that increase light sensitivity. Light therapy can sometimes trigger hypomania or mania in individuals with bipolar disorder.
You can also support your circadian rhythm by opening your curtains when you wake up, enjoying your morning coffee near a window, or taking a short walk outside.
Even on cloudy days, outdoor light can be beneficial.
2. Pay Attention to Your Vitamin D Levels
Vitamin D plays an important role in several functions throughout the body, including bone health, immune functioning, and normal neurological processes.
During the colder months, particularly in northern regions, our exposure to UVB sunlight decreases, making it more difficult for our bodies to produce adequate vitamin D. Research has found associations between low vitamin D levels and depressive symptoms, although the relationship is complex.
It may be helpful to speak with your healthcare provider about whether vitamin D testing or supplementation is appropriate for you, particularly if you have risk factors for deficiency.
Rather than assuming everyone needs the same supplement, consider what your individual body needs.
Supporting your mental health also means paying attention to your physical health and recognizing how interconnected the two can be.
3. Create a Consistent Sleep and Wake Routine
When the sun begins setting earlier, our bodies may start signaling that it is time to wind down long before our usual bedtime.
The seasonal change can also disrupt sleep patterns, leaving us feeling more tired throughout the day or struggling to maintain consistent energy.
One way to support your nervous system during this transition is through predictability. Our bodies benefit from consistent rhythms, particularly when our external environment is changing.
Try to maintain a relatively consistent bedtime and wake-up time, even on weekends. Consider creating a gentle evening routine that helps signal to your body that the day is coming to an end. This might include dimming the lights, reading a book, taking a warm shower, or stepping away from work and screens before bedtime. When the clocks change, you may also find it helpful to gradually adjust your routine by 10–15 minutes over several days.
The goal is not to create a perfect routine. It is to offer your body a sense of consistency during a period of transition.
4. Support Your Nervous System Through Somatic Practices and Intentional Movement
As the days become shorter and colder, you may notice changes in your energy, motivation, and even how you experience your body.
Perhaps you feel more sluggish, disconnected, restless, or tense. For some, the colder months can make it harder to engage in movement, particularly when fatigue or symptoms of depression begin to emerge.
One way to support yourself during this transition is through somatic practices. Somatic practices invite us to bring awareness to our bodies through movement, sensation, and our relationship with the environment around us. Rather than focusing exclusively on changing our thoughts, these practices offer another way to respond to our emotional experiences.
From a nervous system perspective, movement and sensory experiences can provide opportunities to reconnect with ourselves, notice our needs, and respond to stress.
Here are a few practices you might explore:
Gentle rocking or swaying
Try sitting comfortably with your feet supported or standing and gently shifting your weight from side to side. You might also experiment with slow rocking movements.
Repetitive, rhythmic movements can feel soothing and grounding for some people, particularly when they are experiencing tension or emotional overwhelm. Allow yourself to notice whether the movement feels comforting, neutral, or uncomfortable. There is no need to force a particular sensation.
Orienting to your environment
When we are feeling anxious, overwhelmed, or disconnected, our attention can become focused inward on distressing thoughts and sensations.
Orienting is a grounding practice that involves gently bringing your attention to your surroundings.
Try looking around the room and identifying three things that feel familiar, comforting, or interesting. Notice the colors, shapes, or textures around you.
You might notice the sunlight coming through a window, the texture of a blanket, or a familiar object on your desk.
This practice can help shift attention toward the present environment without requiring you to change your breathing or focus on internal sensations.
Gentle stretching and mobility
Consider spending five to ten minutes engaging in slow, comfortable movements.
You might try shoulder rolls, gentle neck movements, stretching your arms overhead, or slowly moving your spine within a comfortable range.
Rather than focusing on how far you can stretch, pay attention to what feels supportive.
For those living with chronic pain, hypermobility, or fatigue, smaller movements within a comfortable range may be more appropriate than deep stretching.
Walking with sensory awareness
Walking can offer an opportunity to combine physical movement with mindful awareness.
If possible, take a short walk outside during daylight hours.
As you walk, notice the sounds around you, the changing colors of the trees, or the feeling of your feet making contact with the ground.
You do not need to turn your walk into a meditation or force yourself to feel calm.
Simply allow yourself to be present with the experience.
Movement through music
Sometimes, reconnecting with our bodies can be as simple as putting on a favorite song.
You might dance, sway, tap your feet, or move your arms in whatever way feels natural.
Music and movement can offer opportunities for emotional expression, enjoyment, and connection with the body.
The intention is not to perform or achieve anything. It is to create space for movement without judgment.
Remember, not every somatic practice will feel helpful to every person. You are allowed to modify, pause, or stop any exercise that increases discomfort.
The goal is not to force your nervous system into a state of calm. It is to develop a more compassionate and responsive relationship with your body.
5. Find Connection and Joy Through Hobbies and Shared Experiences
One of the more challenging aspects of the colder months is how easily our worlds can begin to feel smaller. The sun sets earlier, spending time outdoors becomes less appealing, and staying home can feel increasingly comfortable.
While there is nothing wrong with enjoying a quiet evening at home, it can be helpful to notice when rest begins to shift into isolation.
When we experience symptoms of depression, we may find ourselves withdrawing from activities and relationships that previously brought us joy. Unfortunately, this withdrawal can sometimes reinforce feelings of loneliness, sadness, and disconnection.
This is where intentionally engaging in hobbies and shared experiences can be particularly helpful.
In therapy, we often explore a concept called behavioral activation, which involves participating in meaningful or enjoyable activities even when our motivation is low.
The idea is not to force ourselves to be happy or constantly productive. Rather, it is to create opportunities for experiences that may support our mood, sense of purpose, and connection.
Consider joining a hobby or activity that gives you something to look forward to each week.
Here are some ideas:
Join a book club. Reading can offer an opportunity to slow down, explore different perspectives, and connect with others through shared stories. A book club can also create a sense of community and provide something meaningful to anticipate.
Try indoor rock climbing or bouldering. For those who enjoy physical challenges, climbing can combine movement, problem-solving, and social interaction. It can also offer opportunities to practice trust, confidence, and awareness of your body's abilities and limits.
Take a pottery, painting, or craft class. Creative activities can provide opportunities for self-expression without needing to find the right words. Working with your hands can also offer a tactile, sensory experience that some people find grounding.
Join a gentle yoga, Pilates, or movement class. Participating in a group movement practice can offer both physical activity and a sense of shared experience. Choose an approach that respects your body's needs and abilities.
Explore knitting, crocheting, or other hands-on hobbies. Repetitive, creative activities may feel calming and provide a sense of accomplishment, especially during evenings when it is easy to fall into passive scrolling.
Consider volunteering or joining a community group. Participating in something that aligns with your values can help create a sense of purpose and belonging.
You do not have to be particularly good at something to enjoy it.
In fact, I often encourage people to explore activities where the intention is not to improve, achieve, or perform, but simply to experience something new.
For those who are accustomed to being productive or feeling responsible for others, hobbies can offer an important reminder that you are allowed to engage in something simply because it brings you joy.
You are also allowed to start small. Perhaps committing to a weekly class feels overwhelming right now, but attending a monthly book club or trying a single craft workshop feels more manageable.
The goal is not to fill every moment of your calendar. It is to create small, meaningful opportunities for connection with yourself, with others, and with the world around you.
As the seasons change, we can be intentional about creating experiences that help us feel connected, even when the days grow darker.
6. Practice Compassion for Your Changing Capacity
Perhaps one of the most important things I want you to remember during this seasonal transition is that your capacity may change.
You might notice that you need more rest, that your energy is different, or that certain responsibilities feel more demanding than they did a few months ago.
For many people, these changes can bring frustration or self-criticism.
You may find yourself thinking:
Why am I so tired?
Why can't I be as productive as I was before?
Why does everything feel harder right now?
I want to invite you to consider a different perspective. What if, instead of interpreting these changes as personal shortcomings, you became curious about what your body and nervous system might need?
Perhaps you need more intentional rest. Perhaps you need additional connection, support, or structure. Perhaps your current routines are no longer meeting your needs.
Practicing self-compassion does not mean ignoring your responsibilities or dismissing symptoms that deserve attention. It means recognizing that your capacity is not static, and adjusting your expectations and routines can be a form of caring for yourself.
There is also an important distinction between honoring your need for rest and withdrawing because of depression.
Rest can be restorative. It can create space for recovery and help us return to the things that matter to us. Withdrawal, on the other hand, can sometimes leave us feeling increasingly disconnected, isolated, or stuck.
It can be helpful to gently ask yourself:
Am I choosing to rest because my body needs it, or am I avoiding something because it feels emotionally difficult right now?
Sometimes the answer is both, and that is okay.
The purpose of this reflection is not to judge yourself, but to better understand what kind of support you might need.
When Seasonal Sadness Becomes Something More
It is important to distinguish between the temporary discomfort of adjusting to seasonal changes and seasonal affective disorder (SAD).
Seasonal affective disorder is a pattern of major depression that typically begins during a particular time of year, most commonly in the fall or winter, and improves during another season.
Symptoms may include:
Persistent sadness, emptiness, or hopelessness.
Loss of interest in activities that once felt enjoyable.
Increased fatigue or sleeping more than usual.
Difficulty concentrating or making decisions.
Changes in appetite, including increased cravings for carbohydrates.
Social withdrawal or feelings of isolation.
If these symptoms persist, significantly interfere with your daily functioning, or become increasingly difficult to manage, consider reaching out to a licensed mental health professional.
A Gentle Reminder as We Enter the Darker Months
Nature does not remain in the same season all year long, and neither do we.
As the days become shorter, I encourage you to pay attention to the ways your emotional and physical needs may be shifting.
Create opportunities for light. Nourish your body. Find movement that feels supportive. Stay connected to the people who matter to you. Make room for experiences that bring you joy. Perhaps this season can be an invitation to explore something new, reconnect with an old hobby, or simply create more space for yourself.
There is room for both rest and growth, even in the darker seasons.
A reflection to take with you:
What is something you used to enjoy before life became so full of responsibilities, and how might you make a little room for it this season?
This article is intended for educational purposes and is not a substitute for individualized mental health or medical care.