Dreading the Darkness? Tips for Navigating Daylight Saving Time
Every year, as the clocks “fall back” and daylight fades earlier in the afternoon, many people feel their energy, focus, and motivation start to dip. The end of Daylight Saving Time can bring more than just darker evenings — it can trigger real emotional changes that affect mood, productivity, and sleep.
If you’ve ever found yourself dreading the darkness or feeling down when the clocks change, you’re not alone. This seasonal pattern of sadness, fatigue, or irritability can be connected to the body’s natural rhythms and reduced sunlight exposure. Fortunately, there are effective ways to keep your mood up after the time change, and therapy can play an important role in helping you navigate this seasonal transition. If you're in the Wyckoff, NJ area, and seeking expert support for seasonal mood changes, call the North Jersey Center for Cognitive Behavioral Therapy at 201-669-1369 x1 today.
Why the End of Daylight Saving Time Affects Mood
The shift from long summer days to early sunsets can cause a real physiological impact. Our brains rely on natural light to regulate circadian rhythms—the body’s internal clock that affects sleep, hormones, and mood regulation. When sunlight decreases, the brain produces more melatonin (the sleep hormone) and less serotonin (the “feel-good” chemical).
As a result, some people may experience:
Low energy and fatigue
Increased irritability or sadness
Changes in appetite or cravings for carbohydrates
Trouble concentrating or getting motivated
For some, these symptoms meet criteria for Seasonal Affective Disorder (SAD)—a type of depression that tends to occur during the fall and winter months. Even if symptoms aren’t severe enough for a clinical diagnosis, many individuals report what’s often called the “winter blues.”
If you’re noticing these patterns each year around November, it’s worth paying attention to how seasonal changes may be impacting your mood.
Tips for Keeping Your Mood Up After the Time Change
1. Get as Much Natural Light as Possible
One of the best ways to fight post–Daylight Saving blues is to maximize sunlight exposure. Try to get outside within the first hour of waking up, even for a short walk. Morning light helps reset your body’s internal clock and boosts serotonin levels.
If natural sunlight is limited, consider using a light therapy lamp—a clinically supported treatment for seasonal depression that mimics natural daylight and helps regulate your mood and energy. Light therapy (using a 10,000-lux light box) can help regulate serotonin and melatonin levels when used consistently in the morning.
2. Maintain a Consistent Routine
The time change can disrupt sleep and daily habits, which in turn can affect emotional regulation. Try to:
Keep a consistent bedtime and wake-up schedule
Eat regular, balanced meals
Incorporate some form of daily movement, such as yoga or brisk walking
These small but powerful routines send cues to your body that reinforce stability and help minimize mood fluctuations.
3. Prioritize Social Connection
As the days get shorter, people tend to withdraw and isolate—which can worsen low mood. Staying connected with others is one of the best buffers against seasonal depression.
Plan regular social activities, join a class, or schedule time to connect with supportive friends. Even virtual meetups can provide emotional warmth when physical warmth and sunlight are in short supply.
4. Try Mindfulness and Cognitive Behavioral Techniques
At the North Jersey Center for Cognitive Behavioral Therapy, we often help clients learn skills to manage negative thought patterns that accompany seasonal mood dips.
Mindfulness and CBT-based strategies can help you:
Recognize and challenge unhelpful thoughts (“I’ll never feel better until spring”)
Practice self-compassion and acceptance
Reframe negative beliefs about winter and darkness
Stay present, even when your energy feels low
Mindfulness can also reduce rumination, a common feature of depression, and help you reconnect with the moments of calm and beauty that still exist during the darker months.
5. Seek Professional Support if Needed
If your sadness, fatigue, or lack of motivation lasts for weeks or interferes with daily life, it might be time to reach out for help. Working with a therapist who specializes in Cognitive Behavioral Therapy (CBT) can help you identify seasonal patterns and develop tools to regulate your mood more effectively.
At the North Jersey Center for Cognitive Behavioral Therapy, our licensed clinicians offer compassionate, evidence-based treatment for:
Seasonal Affective Disorder (SAD)
Depression
Anxiety
Sleep Difficulties
Stress Management
CBT is one of the most effective treatments for mood disorders and has been shown to significantly reduce symptoms of seasonal depression. Therapy can help you reclaim energy and joy—even during the darkest months of the year.
Reframing Winter: Finding Balance and Meaning
While it’s easy to focus on what’s lost—sunlight, warmth, outdoor activities—winter can also offer opportunities for slower living, reflection, and rest. Building new rituals, like cozy reading time, warm evening tea, or gratitude journaling, can shift your focus from deprivation to renewal.
CBT encourages us to notice and reframe automatic thoughts about the season. Instead of viewing winter as something to “get through,” you might begin to see it as a chance to practice self-care, mindfulness, and resilience.
Taking the Next Step Toward Emotional Wellbeing
If you find yourself dreading the darkness after Daylight Saving, you don’t have to face it alone. With the right tools and support, you can stay emotionally balanced year-round.
At the North Jersey Center for Cognitive Behavioral Therapy in Bergen County, NJ, we specialize in helping clients overcome mood challenges through CBT, mindfulness, and evidence-based interventions tailored to each person’s needs.
To learn more about how we can help—or to schedule an appointment—visit our Contact page or call us today at 201-669-1369 x1. Together, we can help you reclaim your light, even in the darker months.
