When the Clocks Go Back: How Shorter Days Can Impact Your Mood (and What You Can Do About It)

Now the clocks have gone back and evenings draw in, many of us notice a subtle but significant shift in our mood and energy. The shorter days, darker mornings, and long nights can leave us feeling sluggish, unmotivated, or inexplicably low. For some, this seasonal slump is more than a passing dip — it’s Seasonal Affective Disorder (SAD), a recognised form of depression linked to changes in light exposure.

🌧️ Why Darkness Affects Our Mood

Our bodies and minds are deeply connected to natural light. When daylight hours reduce, our circadian rhythms — the body’s internal clock — can fall out of sync. Less sunlight means lower serotonin levels, which affects mood, and increased melatonin, which can make us feel more tired and withdrawn.

It’s no coincidence that people report feeling less motivated, more anxious, or emotionally flat at this time of year.

🕯️ Recognising the Signs of Seasonal Affective Disorder

SAD symptoms can vary from mild to severe, and they often mirror those of depression. You might notice:

• Persistent low mood or sadness

• Loss of interest in everyday activities

• Fatigue or oversleeping

• Changes in appetite, particularly craving carbohydrates

• Difficulty concentrating

• Feelings of hopelessness

If these symptoms last for weeks and affect your daily life, it could be SAD rather than just the “winter blues.

🌤️ Steps to Support Your Mental Health

1. Seek the light.

Try to get outside within the first hour of waking — even on cloudy days. Exposure to natural light helps regulate serotonin and reset your body clock.

2. Consider light therapy.

A SAD lamp that mimics daylight can be a simple, evidence-based way to improve mood and energy levels.

3. Move your body.

Exercise releases endorphins, which boost mood and reduce anxiety. A short walk in Highgate Woods, around Alexandra Palace Park, or through Crouch End’s green spaces can do wonders.

4. Prioritise connection.

Social withdrawal is common during darker months, but isolation can worsen low mood. Make plans with friends or consider talking therapy for additional support.

5. Create a winter wellbeing routine.

Incorporate small, grounding habits — warm baths, journaling, mindfulness, or creative hobbies — to bring comfort and structure to your days.

🌿 If you’re struggling:

You don’t have to wait until spring to feel better. Reach out today to explore how therapy can support your wellbeing through the winter and beyond.

👉 Book an introductory free 30 minute call by clicking here