Navigating the Seasonal Shift: How to Cope with Darker Days and Protect Your Mental Health

seasonal change and mood

As autumn deepens and we turn back our clocks, we step into shorter days and longer nights. For many, this transition can bring more than just an adjustment in schedules—it can bring about changes in mood, energy levels, and even mental health. The shift to shorter daylight hours can feel heavy, amplifying feelings of sadness or a sense of depletion. For some, it may even trigger a form of depression known as Seasonal Affective Disorder (SAD), which affects countless people each year.

At Aware NL, we know how important it is to understand and care for our mental health, especially during seasons of change. Here, we’ll share insights on why these darker days impact us and offer practical tips to help you feel more supported, uplifted, and balanced through this seasonal transition.

Why Does the Change in Light Affect Us?

The decrease in daylight hours disrupts our natural biological rhythms, affecting sleep cycles, energy, and mood. Our bodies rely on sunlight for vitamin D production, which plays a role in mood regulation and overall mental health. Less sunlight also affects the production of serotonin, a hormone linked to happiness, and melatonin, which influences sleep. When our routine and our exposure to natural light change, it’s natural for our mental well-being to feel the effects.

If you’ve been feeling more sluggish, anxious, or withdrawn, you’re not alone. These shifts are a normal reaction to environmental changes, but with awareness and a few intentional steps, you can support yourself during this time.

3 Ways to Care for Your Mental Health in Darker Days

1. Seek Out Natural Light

One of the simplest ways to maintain your mental health during this period is to get as much natural light exposure as possible. Try stepping outside within an hour of waking up, even if it’s just for a short walk or sitting by a window. The early morning light helps set your body’s internal clock, which improves mood and energy levels for the day. For those with limited outdoor time, consider using a light therapy lamp, which can mimic natural sunlight.

2. Build a Cozy Evening Routine

With earlier sunsets, evenings can feel especially long. Instead of letting the darkness pull you down, try building an evening routine that brings comfort and warmth. Create a cozy, soothing environment with soft lighting, warm blankets, and a cup of herbal tea. Engage in calming activities like reading, journaling, or practicing gentle yoga to help you wind down and lift your mood. Little moments of comfort can go a long way in countering the heaviness that often comes with early darkness.

3. Stay Active, Stay Connected

Physical activity is one of the most powerful tools we have for boosting mental well-being. Exercise releases endorphins, which are natural mood-lifters, and also helps regulate sleep, reduce stress, and combat feelings of anxiety and depression. Aim for 20–30 minutes of movement each day, whether it’s a brisk walk, dancing around the house, or trying out a new workout class. Additionally, remember to stay connected with others. Spending time with family or friends, even virtually, can reduce feelings of isolation and bring comfort.

Moving Through the Season with Awareness

As we navigate these darker days, it’s natural to feel affected by the change. But by prioritizing self-care, nurturing routines, and staying connected, we can move through this seasonal shift with greater resilience. At Aware NL, we believe in creating space for mental health conversations that remind us we’re not alone and that there’s hope and support even in the challenging times.

This season, let’s remember that just as the days grow darker, we can choose to bring more light into our lives and minds. With small, intentional steps, we can protect and uplift our mental health—day by day.