Managing seasonal depression when the clocks go back

When the clocks go back in the fall, darker evenings can feel like they arrive overnight. You finish work, look outside and realize the daylight is already gone. Getting out for a walk takes more convincing, social plans feel less appealing, and the couch becomes harder to leave.

For some people, this adjustment is temporary. For others, fall and winter bring a more persistent change in mood, energy and motivation. Understanding what you’re experiencing—and getting support early—can make the season more manageable.

Why can this time of year feel so difficult?

The fall time change shifts an hour of daylight from the evening to the morning; it doesn’t reduce the total daylight available, although that gradually happens as we lead up to Winter Solstice on December 21. Alongside the naturally shortening days, it can make it harder to spend time outside, especially if you work indoors.

Changes in daylight can affect the body’s internal clock, which helps regulate sleep and wakefulness. Seasonal affective disorder (SAD) is a form of depression that follows a recurring seasonal pattern, usually beginning in fall or winter and improving in spring. Symptoms can include persistent sadness, fatigue, changes in sleep or appetite, difficulty concentrating and loss of interest in activities.

You don’t need to diagnose yourself to take changes in your mental health seriously. Here are some ways to support yourself as the seasons shift.

1. Make daylight part of your daily routine

When evenings are dark, getting outside earlier may require a little planning. Try a short walk before work, take your lunch break outdoors or step outside between appointments and meetings.

Start with something realistic. A brief walk around the block may be more achievable than committing to an hour outside every day. Open your curtains during daylight hours and, when possible, spend time near a window. CAMH recommends seeking daylight, including on cloudy days, as part of managing seasonal symptoms.

Think about where daylight could fit into something you already do, such as walking the dog or picking up a coffee.

2. Keep your sleep schedule steady

The promise of an extra hour in bed doesn’t always translate into feeling rested. You may find yourself sleepy earlier in the evening or awake before your usual alarm.

Aim for consistent bedtimes and wake-up times, including on weekends. Give yourself a calm transition to bed and avoid letting an early sunset become a reason to spend the whole evening dozing on the couch.

If your sleep changes significantly or you’re sleeping much more without feeling refreshed, mention it to a health-care provider.

3. Make movement easier to start

Exercise and time outdoors may help reduce seasonal depression symptoms. But when energy is low, an ambitious workout plan can feel overwhelming.

Choose a manageable starting point: a short walk, gentle stretching or a few songs’ worth of dancing in the kitchen. Have an indoor option ready for days when the weather makes going out difficult.

Give yourself permission to scale activities down. A shorter version still counts, and you don’t have to turn every activity into a fitness goal.

4. Put connection on the calendar

When you’re feeling low, cancelling plans can be tempting. Make staying connected easier by choosing activities that don’t require much preparation.

Invite a friend over for tea, arrange a regular phone call or meet someone for a lunchtime walk. Tell someone you trust if this season tends to be difficult for you. Having a support system is one of the ways you can care for your mental health through winter. You don’t have to be cheerful or energetic to deserve company.

5. Ask about treatment options

Daily habits can support your well-being, but seasonal depression may also need professional treatment. Counselling, including cognitive behavioural therapy, light therapy and medication are options a health-care provider may discuss with you.

Light therapy uses a specially designed bright, UV-filtered light box. Ask a qualified professional about suitability and safe use before starting, particularly if you have bipolar disorder, an eye condition or take medication that increases light sensitivity.

6. Explore free counselling with Just Us

If cost is making you hesitate to reach out, Just Us offers free and low-cost counselling to people across New Brunswick. Whether you’re struggling with seasonal depression, feeling overwhelmed or noticing that you haven’t felt like yourself lately, talking to someone can help.

You don’t need a diagnosis or a crisis to ask for support. A counsellor can help you explore what you’re experiencing and develop coping strategies that fit your life. Visit justusinc.ca to learn more or to book an appointment.

You don’t have to wait for spring

If low mood lasts two weeks or more, affects your daily life or feels difficult to manage, reach out to a health-care provider or counsellor. Seek help sooner if symptoms are severe.

You don’t need to wait until things become unbearable. Support can help you understand what’s happening and find a plan that makes the darker months feel more manageable.