When the seasons change, so can your mood, energy levels, and mental well-being. With fall in full swing and daylight saving time officially over, the sun is setting earlier, leaving less daylight to enjoy. “As the days get shorter and we experience less sunlight, some people may notice changes in mood, energy, and motivation,” says Najamah Davis, LCSW, LCADC, a licensed therapist. “Sunlight helps regulate our sleep patterns and internal body clock, so less of it can leave us feeling tired, irritable, or emotionally drained.”
While some people experience mild changes in mood and energy when the seasons shift, others may experience seasonal affective disorder (SAD), a type of depression characterized by a recurring seasonal pattern. Still, you can take small steps to support your well-being as the days get shorter. Ahead are five practical tips to help you navigate the shorter days.
Make the Most of Natural Daylight
If you’re an early riser or adjusting your schedule to the time change, try to make the most of the available daylight. Spending time outdoors during the day, particularly in the morning, can help regulate your circadian rhythm, the body’s internal clock that influences sleep and wakefulness. Consider taking a morning walk, stepping outside during your lunch break, or finding other opportunities to enjoy natural light throughout the day.
Keep Your Body Moving
As temperatures drop and the days become shorter, finding the motivation to exercise may become more challenging. However, staying physically active can help boost your mood and energy levels. “I encourage people to start with small, realistic changes,” Davis explains. “Getting outside during daylight hours, taking a walk, staying physically active, maintaining a healthy sleep routine, and connecting with loved ones can make a difference.”
Whether it’s walking, dancing, stretching, or working out at home, try incorporating movement into your daily routine. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity physical activity per week for adults. The key is finding an activity you enjoy and can maintain consistently.
Prioritize a Consistent Sleep Schedule
Getting enough sleep is essential for maintaining your energy and supporting your mental health. As daylight hours change, maintaining a consistent sleep schedule can help support your body’s natural sleep-wake cycle. Aim to go to bed and wake up around the same time each day, including weekends. Establishing healthy sleep habits, such as limiting late-night screen time and creating a comfortable sleep environment, can also help you feel more rested throughout the day.
Stay Connected With Your Community
It’s so easy to feel isolated during the colder months, especially when social plans slow down or the weather makes staying indoors more appealing. “The colder months can bring feelings of sadness, loneliness, or a desire to withdraw from others,” Davis says. “I think what often gets overlooked is how much changing seasons affect us emotionally.”
However, maintaining meaningful connections with friends, family, and your community can support emotional well-being. Whether it’s planning a dinner date, scheduling a phone call, or attending a community event, make an effort to stay connected with the people in your life.
Davis also encourages people to check in with themselves emotionally. “We’re often so busy taking care of everyone else that we forget to ask how we’re really doing,” she says. And remember, taking care of yourself doesn’t always require adding another activity to your schedule. “Self-care doesn’t always mean doing more. Sometimes it means giving yourself permission to rest, set boundaries, or ask for help.”
Pay Attention to Changes in Your Mental Health
As the seasons change, pay attention to how you’re feeling mentally and emotionally. Notice what changes you’re experiencing over time. “Having an occasional bad day or feeling less motivated during the colder months doesn’t necessarily mean someone has seasonal affective disorder (SAD),” Davis explains. “The key is paying attention to how long symptoms last and whether they’re interfering with everyday life.”
While occasional changes in mood can happen, persistent sadness, fatigue, social withdrawal, or loss of interest in activities you once enjoyed may signal a need for additional support. “I encourage people to seek professional support when symptoms persist for two weeks or begin affecting their daily lives, and sooner if symptoms are severe,” Davis says. You don’t have to wait until symptoms become overwhelming to ask for support. A mental health professional can help you understand what you’re experiencing and determine what type of care may be appropriate.