Coping With Daylight Savings

By: Katherine Esquivel, LPC

Daylight saving time can sometimes bring about a shift in mood for many people. The reduction in sunlight can significantly impact our mental health.

When we get less sunlight, it can throw off our internal body clocks, which regulate our sleep-wake cycles. This disruption can lead to feelings of depression, fatigue, and changes in sleep patterns. Additionally, less sunlight can increase melatonin production, making us feel more lethargic.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that can occur during the fall and winter months when daylight hours are shorter. It’s linked to reduced sunlight exposure, which disrupts the body’s internal clock and affects brain chemicals like serotonin. Symptoms include persistent low mood, loss of interest in activities, changes in sleep patterns, fatigue, and difficulty concentrating. Unlike major depression, SAD typically improves with the arrival of spring or summer. If you suspect you might be experiencing these symptoms, it’s important to consult with a licensed professional for an accurate diagnosis.

Managing Seasonal Depression

1. Therapy Cognitive Behavioral Therapy (CBT) is effective for navigating this challenging shift in daylight schedule. Therapy offers a supportive and welcoming space where you can openly express any difficulties you may be experiencing. It’s a safe environment to explore your thoughts and feelings, develop coping strategies, and work towards improving your mental well-being.
   

2. Real vs. Artificial Sunlight Spend time outdoors during daylight hours, even on cloudy days. Natural light can help regulate your circadian rhythm. If your schedule doesn’t allow for enough daylight exposure, consider using a light box that mimics natural sunlight. This can help regulate melatonin and serotonin levels, improving mood and energy. Use it for about 20-30 minutes each morning.
   

3. Socialization Maintain a social schedule that encourages you to stay connected with friends and family, as this can combat feelings of isolation and improve your mood.
   

4. Stay Active and Creative Regular physical activity can significantly boost your mood and energy levels. Try to incorporate short walks into your daily routine. Engaging in creative activities can also enhance your energy and stimulate your brain. Consider activities like baking, painting, or crafting!
   

5. Sleep Hygiene Your brain associates your bed with sleep, so challenge yourself to get into bed at your designated bedtime and use other spaces for daytime activities. Maintaining a regular sleep schedule can help stabilize your mood and improve overall well-being.
   

If you start noticing seasonal depression, remember that as a counselor, I am here to provide support and guidance year-round, including during changes in daylight hours.