Navigating Seasonal Affective Disorder (SAD)

As the clocks fall back and daylight savings time ends, the shorter days and earlier nights can impact your mood and mental health. If you’ve been feeling fatigued, unmotivated, or down during this time of year, you might be experiencing Seasonal Affective Disorder (SAD), a type of depression triggered by seasonal changes.

The sudden decrease in daylight hours can disrupt your body’s natural rhythms and make it harder to maintain emotional balance. But with intentional tools and strategies—many grounded in therapy—you can regain your sense of well-being.

The Impact of Daylight Savings on Mental Health

Daylight savings time shifts can interfere with your circadian rhythms, which regulate your sleep, energy, and mood. This disruption, coupled with less exposure to natural sunlight, can contribute to feelings of sadness, low energy, and withdrawal.

While these challenges are real, there are therapeutic tools that can help you move through the season with greater ease.

Therapeutic Tools for Overcoming SAD

1. Mindfulness Practices

Mindfulness helps you stay present and grounded, even when emotions feel overwhelming. Incorporate daily practices like:

• Body scans: Notice areas of tension and intentionally relax them.

• Breathwork: Practice deep, slow breaths to calm your nervous system.

• Mindful gratitude: Reflect on 1–3 things you’re grateful for each day to reframe negative thought patterns.

2. Seek Out Natural Light

Aim to spend at least 20–30 minutes outside during daylight hours. Morning sunlight is especially beneficial in regulating your body’s internal clock and improving mood.

3. Stay Physically Active

Exercise is a natural mood booster. Even a short walk, yoga session, or dance break can help increase endorphins and combat feelings of depression.

4. Journaling for Emotional Clarity

Journaling is a powerful tool to process feelings and uncover patterns. Try these prompts:

• “What am I feeling right now, and what might be contributing to this?”

• “What small joy can I create for myself today?”

• “What would I tell a loved one going through a similar experience?”

5. Develop a Routine of Self-Compassion

Shorter days can amplify self-criticism or feelings of inadequacy. Counter this by practicing self-compassion:

• Use affirmations, such as “I am doing my best, and that is enough.”

• Speak to yourself the way you’d comfort a close friend.

• Allow yourself rest without guilt, knowing it’s essential for your mental health.

6. Connect with Others

Fight the urge to isolate. Schedule time with friends, join community events, or even connect virtually if you’re unable to meet in person.

7. Talk Therapy

Working with a therapist provides a safe space to navigate your emotions, identify triggers, and develop tailored coping strategies. Therapy also helps you challenge unhelpful thought patterns and build resilience for the season.

You Don’t Have to Navigate SAD Alone

Seasonal Affective Disorder can feel isolating, but you don’t have to face it on your own. Tools like journaling and mindfulness are just the start. Therapy offers deeper support to help you uncover the root of your feelings, build effective coping mechanisms, and find balance—even on the darkest days.

At Rooted in Healing, we specialize in helping you reconnect with yourself and your goals through therapeutic practices tailored to your unique needs.

Take the first step today by scheduling a consultation call. Together, we’ll work toward building resilience, restoring balance, and finding light—even in late fall & winter.

Use this link to schedule your consultation. You don’t have to face this alone.