Staying Bright: How to Fight Off Seasonal Depression as Daylight Saving Time Ends

Last night, I attended a wedding and drank way too much coffee.  

I’m used to my apartment’s club room coffee that tastes like muddy water, so I was quick to overindulge in the luxurious craft drip coffee, featuring chocolate and cherry flavor nodes, complete with Hawaiian syrup options that were to die for.

But it came with a cost: I was wired. At 10pm on a Saturday night. 

To my initial surprise and delight, my friend reminded me that we were going to get an extra hour of sleep that night as it was time to turn the clocks back one hour to commemorate the end of Daylight Saving Time for the year. 

While I was grateful for the extra hour of sleep to offset my overly-caffeinated scrolling frenzy once I got back home, this evening, I was in for a rude awakening.  

My daily two-hour dog walk I typically take at 5pm was rudely interrupted by pitch-black darkness just a half an hour later. 

Oh no. Is this what no Daylight Saving Time is really like? I forgot. Help! 

I came back up to my apartment, and the anxiety immediately set in.  

It’s just so… dark! What am I supposed to do? Go to bed at 8pm? I need my Vitamin D! 

I don’t know about you, but the shift from Daylight Saving Time to Standard Time has always arrived like a rude awakening that fills my sun-loving soul with dread and a sense that a portion of my life has been forcibly stolen from me against my will. 

For years, many politicians have touted the promise that they will make Daylight Saving Time permanent, yet, to my dismay, that has never happened.  

Which means, for those of us working 9-5 jobs, we are only given 30 minutes after work to enjoy the great outdoors and the sun’s illuminating rays.

It just isn’t enough—especially if you have a high-maintenance dog that needs lots of exercise, like I do.

I began to muse about how I could somehow protest against this government overstep into our lives. (Yes, I even contemplated writing a Netflix script about a group of nonconformist defectors who decide to organize a mass resistance. If you have any connections, call me.) 

However, I soon realized that those efforts will be futile for now, and the greatest form of protest is to find a way to thrive in the midst of “this present darkness.” 

Here’s a few ways you can join my resistance:  

1) Acknowledge the Time Change’s Impact on Your Mental Health 

On a more serious note, a dramatic shift in daylight hours can have a negative impact on our mental health, which means we need to be extra proactive in doing everything we can to plan accordingly.  

According to a study conducted by Epidemiology, there is an 11 percent increase in depressive episodes during the switch from Daylight Saving to Standard Time.  

Whether you struggle with depression or not, reduced daylight in the evening hours can contribute to an overall sense of sadness or exhaustion, so it’s important to remember that if you’re feeling a bit gloomier than usual, it’s the time change—not you.  

2) Create a Cozy Evening Ritual—and Get to Bed Earlier 

Since there’s nothing we can do to stop the darkness from coming sooner each day, we might as well try to find some enjoyment in the earlier nightfall. 

Establish a cozy evening ritual by embracing the extra time to add some new steps to your skincare routine (gua sha, anyone?), light some candles to create a soothing atmosphere, and wind down to soft music under a cloud of blankets (preferably with your snuggly dog by your side). 

Feel free to mix and match based on what feels best for you! 

To maximize your daylight, get to sleep an hour earlier than you usually do so you can rise, shine, and soak up the sun. 

3) Embrace the Rhythms of Natural Light 

Don’t resist the daylight when it hits your face in the morning. Wake up to the rising sun and try to soak up as much as you can before your day officially begins.  

Remember that the hour of daylight that was lost in the evening has now been added onto the morning, so this is a great time to get your long walk in or whichever exercise routine you were used to doing after work.  

Even though it will take some time getting used to, it’s better to start now so your body can adjust to this new routine. 

4) Connect with Others 

 Winter can feel isolating at times, and the darkness certainly doesn’t help. However, that doesn’t mean you can’t still connect with others. In fact, social interaction is a fantastic antidote to depression. 

You can plan group walks (yes, even in the dark! Remember: there’s safety in numbers), trivia outings, movie nights—you name it! Just as long as you prioritize being physically with people at least one weeknight per week, you should be good to go. 

 5) Start a Winter Gratitude Journal 

If you’re like me and really struggle during this season, try adopting a journaling practice specifically focused on gratitude to reap a multitude of mental and physical health benefits.  

To quote a Vogue article, “Recent studies show that engaging in an intentional daily practice like gratitude journaling can lead to better sleep, ease anxiety, boost immunity, and even soothe physical pain. And it can lead to greater long-term happiness and more general satisfaction in life overall.” 

Winter is a great time of year to reflect on our blessings and celebrate how far we have come. 

 Shine Your Own Light

 I wish I could show you when you are lonely or in the darkness, the astonishing light of your own being. 

—Hafiz 

Just because the sun will be setting sooner this season doesn’t mean you have to let it dampen your own light within. Dig deep into your internal resources and resilience to find your own light—and let it shine, filling the hearts of those around you (and even your own) with joy. 

Winter presents a powerful opportunity to illuminate the “astonishing light” of our own beings.