Mental Health Tips for Navigating the Time Change

When the clocks shift, it’s not just our schedules that get thrown off — our minds and bodies feel it too. Many people experience fatigue, irritability, or even mild depression after the time change. At Waterview Counseling Services, located in Watertown, C, we often see clients struggling with sleep disruption, seasonal mood changes, and increased stress during this transition.

The good news? With a few small lifestyle adjustments, you can support your mental health during the time change and keep your mood and energy steady.

1. Soak Up Morning Sunlight

Morning light exposure is one of the most powerful ways to reset your circadian rhythm. Try to get outside for at least 10–15 minutes shortly after waking up. Natural light helps your brain produce serotonin (your “feel-good” chemical) and regulate melatonin for better sleep at night.

2. Keep a Consistent Sleep Routine

Your internal clock loves predictability. Try going to bed and waking up at the same time each day — even on weekends. Avoid long naps and aim for 7–9 hours of sleep. This helps your body adjust faster to the time change and reduces fatigue.

3. Limit Caffeine and Alcohol

Both caffeine and alcohol can disrupt your sleep quality and make it harder to fall or stay asleep. Try switching to herbal tea or water after lunch, and limit alcohol intake in the evening.

4. Power Down Before Bed

The blue light from phones, tablets, and TVs suppresses melatonin, making it harder to fall asleep. Create a nightly routine that includes at least 30 minutes of screen-free time before bed. Reading, journaling, or gentle stretching can help calm your mind.

5. Move Your Body

Physical activity helps regulate your circadian rhythm and boosts endorphins that improve mood. Even light movement — like walking, yoga, or dancing — can reduce stress and improve focus throughout the day.

6. Practice Relaxation Before Bedtime

Wind down with mindfulness, meditation, or deep breathing. These practices help lower cortisol (the stress hormone) and promote more restful sleep. Try a short guided meditation or slow breathing exercise before bed.

7. Check In on Your Mood

The shorter days of fall and winter can trigger seasonal affective disorder (SAD) or mild mood dips. If you notice persistent sadness, fatigue, or lack of motivation lasting more than two weeks, reach out for professional support. Therapy can help you explore coping tools, build structure, and find balance again.

8. Brighten Your Environment

Keep your home cozy and well-lit. Open blinds during the day, and use soft, warm lighting in the evenings. A light therapy lamp can also help improve energy and concentration if you struggle with the darker mornings.

Final Thoughts

Adjusting to the time change can take a few days — but with a mindful approach, you can protect your emotional well-being and maintain healthy routines.

If you or your child are finding it difficult to manage sleep changes, stress, or seasonal mood shifts, our team at Waterview Counseling Services is here to help

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Reach out today to schedule a session and find strategies to stay balanced through every season.